8 core exercises for women over 40 years old
We do not really want to scare you, ladies, but a large belly can be a sign of the beginning of a serious illness – abdominal obesity, which recently acquired the status of an epidemic all over the world. Fatty creases on the abdomen become not only an aesthetic issue but also a medical problem.
Of course, you can blame mother nature. Some women are lucky, they can eat high-calorie food and not plump up, while your excess weight grows like a snowball. Such thoughts and tactics of behavior are incorrect. Thinking in such a way won’t help you.
At a younger age your figure may have been flawless, then after 40 years old, disgusting folds appeared on your abdomen. Today we will show you 8 effective exercises to strengthen the abdominal muscles and remove excess fat.
#1. Dumbbell Step-Ups
– Place a bench in front of you. Hold a pair of dumbbells and stand to face the bench. Brace your core and keep your gaze straight ahead.
– Bring your right knee up and step up on to the bench. Placing all of the efforts in your right leg, bring your body up into a standing position on the bench.
– Slowly lower yourself to the starting position and switch legs.
– On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
– Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
– Pause at the top of the movement and slowly lower your left knee down to the starting position.
– Place a Swiss Ball on the ground and lie face down in front of it. With your hands beneath your shoulders, push yourself up into a classic Push-Up position. With a tight core, place one foot on the Swiss Ball. Once you feel balanced, position the other foot on the ball as well.
– Maintaining a braced core and a flat back, slowly lower your upper body towards the floor. Focus all of the tension into your chest. Your feet will remain on the ball, fighting for balance during the movement.
– Push yourself back into the starting position before beginning again.
#4. Bird Dogs
– Position yourself on all fours with knees underneath the hips and wrists under the shoulders. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
– Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
– Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.
– Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
– Stand straight with your feet shoulder width apart and hands by your sides. This is the start position. In one smooth motion, squat down and place your hand’s palms down on the floor in front of your feet.
– Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push-up position)
– Jump your feet out by spreading your legs, so that they are wider than hip-width apart, then immediately jump them back together. Complete 1 full push up.
– Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start position. Repeat.
#7. Reverse Crunch
– Lie flat on an exercise mat on the floor. Extend your legs fully and place your hand’s palms down, flat on the floor beside you. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
– As you inhale, curl your hips up off the floor while bringing your knees further towards your chest. Continue the movement until your knees are touching your chest, or as far as comfortable.
– Hold for a count of one. In a controlled movement, return your legs to the start position, exhaling as you do so. Repeat.
#8. Double Crunches
– Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
– Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
– Pause and return to the starting position.