Once you reach your 50s, your body undergoes natural changes such as decreased functionality, posture issues, reduced muscle strength, and limited mobility. But fret not, because there are ways to counteract these effects by including core exercises in your daily routine. In this article, we’ll share some effective ab workouts suitable for women over 50, designed to help you perform your daily activities with ease.
According to CarolAnn NCPT, CPT, CN, an expert from Club Pilates in Athens, Georgia, the core muscles play a crucial role in providing stability for the body to move safely and efficiently in various directions. These movements include bending, twisting, flexion, extension, and basic walking. Strengthening your core is essential for maintaining and enhancing the quality of these movements as you age.
Your core muscles not only support stability but also contribute to balance, posture, and flexibility. CarolAnn emphasizes that enhancing balance and stability through core workouts can prevent injuries and lower the risk of falls, which are a common cause of both fatal and nonfatal injuries among older adults. Additionally, working on your posture is vital to avoid back pain and reduce the chances of experiencing downtime due to such discomfort.
Training the muscles in your core also helps prevent osteoporosis and arthritis. Plus, boosting your overall functionality and mobility promotes a feeling of confidence and independence in older adults.
Now, let’s dive into CarolAnn’s five best ab workouts for women over 50. She recommends rotating through them during the week and carving out two rest days.
Day One:
1. Wall Pushups (3 sets of 15 reps)
The wall pushup improves upper-body strength while firing up the core and boosting its stability.
Stand a few feet from a wall with your feet placed shoulder-distance apart. Plant your hands on the wall at chest height. Bend both elbows as you bring your chest toward the wall. Once you’re close, press through your hands to straighten your arms and return to the start position.
2. Dead Bug (1 set of 10 reps)
“[The dead bug strengthens] your entire core, including the oblique muscles that run up and down your side, in addition to improving coordination and brain activity,” CarolAnn tells us.
Lie flat on your back on a workout mat, keeping a neutral pelvis. Lift both legs to form 90-degree angles as you assume a tabletop position with your arm lengthened toward the ceiling. Activate your abs as you extend and lower one leg and the opposite arm toward the floor. Return to the start position, and repeat on the opposite side as you continue to alternate.
3. Bridge (3 sets of 10 reps)
“[The bridge] strengthens the glutes, hips, lower back, and abdominal muscles and helps keep the spine in proper alignment,” says CarolAnn.
Lie flat on your back on the ground with your knees bent and feet planted on the floor. Brace your core muscles as you lift your hips toward the sky until your body is straight from your shoulders to your knees. Lower back down.
Day Two:
1. Forearm Plank (3 sets of 30 seconds to one minute)
“This exercise targets all the muscles of the core at once, plus the arms, thighs, and upper back muscles,” explains CarolAnn.
Lie flat on your stomach on a workout mat. Place your forearms on the mat so your elbows are under your shoulders. Kick your legs behind you so your body forms a straight line from your head to your feet. Keep your back flat, your hips straight, and your core engaged as you hold this position, working your way up to 60 seconds.
2. Wood Chop (3 sets of 10 reps)
“[The wood chop] strengthens the entire core while improving balance,” says CarolAnn.
Begin standing with your feet placed just outside your shoulder span, and clasp your hands in front of you with straight arms. You can also perform this exercise holding a medicine ball or a light weight.
“Pull both arms up and over diagonally to one side of your head,” instructs CarolAnn. “Then, squat as low as you comfortably can, keeping the knees over the ankles, while swinging your arms diagonally down toward the opposite side of your body, as if you were chopping wood. Stand up out of the squat while raising the arms back up diagonally and over to the side of your head.”
3. Swimming/Superman (3 sets of 10 reps)
The swimming/superman exercise engages your upper and lower back muscles and glutes.
Begin by lying face down on the ground with your arms lengthened ahead of you. Lift your chest, head, arm, and opposite leg a couple of inches off the ground. Then, lower your head, arm, and leg and perform the same motion on the other side. Engage your abs and squeeze your glutes as you do this exercise.
“To make this exercise easier, raise only the arms, then only the legs, until you build enough strength to raise both at the same time,” CarolAnn suggests. “To make this exercise more challenging, raise both arms and both legs at the same time.”
Day Three:
1. Side Plank (3 sets of 30 seconds to one minute)
The side plank helps build strength in your transverse abdominal muscles and obliques.
“Lie on your left side, and then raise your body onto your left forearm, keeping your shoulders, hips, and knees aligned,” instructs CarolAnn. “Rest your right arm on your side. Ensure that you don’t sag into your shoulders. For a more advanced side plank, raise from your left hand with your arm completely extended, lifting your hips off the floor and [extending] your right hand toward the ceiling. Hold the position for as long as you can, up to 60 seconds. Repeat on the right side.
2. 4-Point Balance (1 set of 10 reps)
The 4-point balance exercise boosts your core strength, coordination, and balance.
Start by kneeling on all fours, keeping your spine and head neutral. Lengthen your left leg behind you while reaching your right arm ahead of you. Make sure your shoulders and hips are square. Hold this position before returning to the start position. Complete the same motion on the other side.
3. Bridge (3 sets of 10 reps)
Lie flat on your back on the ground with your knees bent and feet planted on the floor. Brace your core muscles as you lift your hips toward the sky until your body is straight from your shoulders to your knees. Lower back down.
Day Four:
1. Wood Chop (3 sets of 10 reps)
Begin standing with your feet placed just outside your shoulder span, and clasp your hands in front of you with straight arms. You can also perform this exercise holding a medicine ball or a light weight.
“Pull both arms up and over diagonally to one side of your head,” instructs CarolAnn. “Then, squat as low as you comfortably can, keeping the knees over the ankles, while swinging your arms diagonally down toward the opposite side of your body, as if you were chopping wood. Stand up out of the squat while raising the arms back up diagonally and over to the side of your head.”
2. Dead Bug (1 set of 10 reps)
Lie flat on your back on a workout mat, keeping a neutral pelvis. Lift both legs to form 90-degree angles as you assume a tabletop position with your arm lengthened toward the ceiling. Activate your abs as you extend and lower one leg and the opposite arm toward the floor. Return to the start position, and repeat on the opposite side as you continue to alternate.
3. Forearm Plank (3 sets of 30 seconds to one minute)
Lie flat on your stomach on a workout mat. Place your forearms on the mat so your elbows are under your shoulders. Kick your legs behind you so your body forms a straight line from your head to your feet. Keep your back flat, your hips straight, and your core engaged as you hold this position, working your way up to 60 seconds.
Day Five:
1. Side Plank (3 sets of 30 seconds to one minute)
“Lie on your left side, and then raise your body onto your left forearm, keeping your shoulders, hips, and knees aligned,” instructs CarolAnn. “Rest your right arm on your side. Ensure that you don’t sag into your shoulders. For a more advanced side plank, raise from your left hand with your arm completely extended, lifting your hips off the floor and [extending] your right hand toward the ceiling. Hold the position for as long as you can, up to 60 seconds. Repeat on the right side.
2. Swimming/Superman (3 sets of 10 reps)
Begin by lying face down on the ground with your arms lengthened ahead of you. Lift your chest, head, arm, and opposite leg a couple of inches off the ground. Then, lower your head, arm, and leg and perform the same motion on the other side. Engage your abs and squeeze your glutes as you do this exercise.
3. 4-Point Balance (1 set of 10 reps)
Start by kneeling on all fours, keeping your spine and head neutral. Lengthen your left leg behind you while reaching your right arm ahead of you. Make sure your shoulders and hips are square. Hold this position before returning to the start position. Complete the same motion on the other side.
Frequently Asked Questions
What are the best ab workouts for women over 50?
When it comes to ab workouts for women over 50, it’s essential to focus on exercises that are effective yet safe for this age group. Here are five of the best ab workouts for women after 50:
1. Planks
Planks are a fantastic core exercise that engages multiple muscle groups, including the abs. Aim to hold a plank position for 20-30 seconds and gradually increase the duration as you build strength.
2. Russian Twists
Russian twists target the obliques and help improve core stability. Sit on the floor, lean back slightly, lift your feet off the ground, and rotate your torso from side to side while holding a weight or medicine ball for an added challenge.
3. Leg Raises
Leg raises are excellent for strengthening the lower abs. Lie flat on your back, raise your legs towards the ceiling, then slowly lower them back down without touching the ground. To modify, you can bend your knees slightly.
4. Bicycle Crunches
Bicycle crunches are a dynamic exercise that targets both the upper and lower abs. Lie on your back, bring your knees towards your chest, and perform a pedaling motion while touching your elbow to the opposite knee.
5. Bird-Dog Exercise
The bird-dog exercise helps improve balance and core strength. Start on your hands and knees, extend one arm and the opposite leg simultaneously, then return to the starting position and switch sides. Focus on maintaining a stable spine throughout the movement.
How often should women over 50 do ab workouts?
For women over 50, it’s recommended to include ab workouts in their exercise routine 2-3 times per week. It’s essential to allow for adequate rest and recovery between sessions to prevent injury and promote muscle growth. As you progress, you can increase the frequency or intensity of your ab workouts gradually.
Are there any precautions women over 50 should take when doing ab exercises?
Yes, women over 50 should take certain precautions when performing ab exercises to avoid strain or injury. It’s crucial to listen to your body, start with proper warm-ups, and maintain good form throughout each exercise. If you have any existing medical conditions or concerns, consult with a healthcare provider or fitness professional before starting a new workout routine. Remember to stay hydrated, breathe steadily during the exercises, and stop immediately if you experience any pain or discomfort.
