4 Simple Belly-Toning Exercises for People Over 50

Focusing on core strength is essential for achieving stability and control in your body. For those who are 50 and older, including daily abdominal exercises in your workout regimen can help prevent lower back pain, increase balance, and enhance flexibility. However, it’s important to choose abdominal exercises that are effective yet gentle on the body.

“By strengthening the deep core muscles, activating the pelvic floor along with the abdominals, and mastering proper breathing techniques, individuals over 50 can reduce the risk of injuries, enhance stability, correct posture, and maintain control over various bodily functions,” says Antonietta Vicario, the chief training officer at Pvolve. She emphasizes the importance of incorporating core exercises into your fitness routine consistently.

Here, Vicario shares a selection of the top daily abdominal sculpting exercises recommended for individuals over 50. These exercises target the abs, pelvic floor, and back to improve overall core strength and stability.

1. Deep Transverse Pelvic Floor Engagement

1. Lie flat on the floor with your knees bent and feet flexed and placed just outside hip-width.
2. As you exhale, pull your navel in toward your spine and contract your pelvic floor as if you’re stopping yourself from going to the bathroom.
3. At the same time, bring your legs up to a tabletop position with your shins parallel to the ground.
4. Inhale and lower your heels back to the floor, making sure not to arch your back.
5. Begin with 10 reps and progress to 30 as you get stronger.

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2. Plank Position Rainbows

1. Assume a forearm plank position.
2. Keep your feet together and your heels up toward the ceiling as you bring a small arch of your hips up and over to the left and right, forming a “hip rainbow.”
3. Begin with 30 seconds and progress to 60 seconds, 2 to 3 times in your workout.

“This small hip rainbow should just be about one inch side to side, igniting the obliques and strengthening the pockets of the abdominals,” says Vicario.

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3. Weighted Standing Abs

1. Stand tall, holding an 8 to 12-pound dumbbell in your hands.
2. Press the weight up toward the sky and tap one foot forward.
3. Exhale, bring your knee in toward your chest, and lower the weight toward your thigh to complete a standing abdominal crunch.
4. Repeat 8 to 12 times on one leg before performing the exercise on your other leg.
5. Aim to progress to 3 sets per leg.

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4. Superman

1. Lie flat on your stomach, forming the letter “X” on the ground.
2. Contract your abs and lift your arms, chest, and legs off the ground, reaching out before lowering back down.
3. Complete 15 reps, hold the top of the movement, and pump your arms and legs for 20 to 30 seconds.

“Feel all the muscles along your spine contract, helping to build good posture,” instructs Vicario. “Be sure to keep your shoulders away from your ears as you lift, and think about squeezing your shoulder blades together like there was a lemon between them.”6254a4d1642c605c54bf1cab17d50f1e

Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa