Once you pass the age of 50, losing weight can get increasingly difficult.
We have the ultimate floor workout for faster weight loss after 50 that will totally upgrade your current routine.
Combining exercise and a healthy diet is the most important strategy when it comes tosustainable and effective weight loss.
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The following floor workout consists of eight different exercises focused on the core and hips.
Perform 15 repetitions of each exercise.
Rest for 30 seconds between sets, and complete three total sets of each exercise.
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Aim to complete two to four workouts per week.
Keep reading to learn all about our #1 floor workout for faster weight loss after 50.
And when you’re finished, check out the10 Best Protein-Packed 100-Calorie Snacks for Weight Loss.
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To perform a bird dog, begin on all fours in a tabletop position.
Extend your left arm forward and your right leg backward simultaneously, creating a straight line.
Keep your spine neutral without arching your back.
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Slowly return your arm and leg to the starting position.
Repeat for the target repetitions, and switch sides.
They also contribute to a healthy and stable spine.
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As you lift, visualize drawing your lower rib toward your pelvis, and engage your abs.
Hold the bridge for a second, squeezing the glutes.
Lower your hips back down, and repeat for the target repetitions.
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Forearm Planks
The forearm plank is a powerful exercise for core strengthening and stability.
For this exercise, hold for sets of 30 to 45 seconds.
Lift your body off the ground by pressing through your forearms and toes.
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Engage your core, ensuring your body is in a straight line from your head to your heels.
Hold this position, focusing on your breathing, for the target time.
Keeping your foot flexed, lift the top leg to about 45 degrees without rotating the hip.
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Squeeze at the end range for about one second.
Slowly lower the leg to the starting position.
Repeat for the target repetitions, then switch sides.
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Dead Bugs
The dead bug is a fantastic exercise for core stabilization and coordination.
To perform a dead bug, lie flat on your back with your arms extended toward the ceiling.
Lift your legs off the ground, keeping your knees bent at 90 degrees.
Slowly lower your right arm behind your head while extending your left leg straight out.
Return to the starting position, and alternate with the opposite arm and leg.
Repeat for the target repetitions.
Keeping your feet touching, lift the top knee as high as possible without moving the pelvis.
Squeeze the glutes at the top range for about one second.
Slowly lower the knee back to the starting position.
Repeat for the target repetitions, then switch sides.
For added resistance, place a band around your knees.
To perform a fire hydrant, start on all fours in a tabletop position.
Keeping the knee bent, lift your right leg out to the side.
Squeeze the glute at the top range for about one second.
Slowly return to the starting position without letting the knee touch the ground.
Scissor kicks target the core, especially the lower abdominals and hip flexors.
Lift both legs a few inches off the ground.
Elevate one leg higher than the other, then switch in a scissor-like motion.
Keep the movements controlled and the core engaged throughout.
Repeat for the target repetitions.
