10 MINUTE AB WORKOUT
Strengthening our abdominal muscles and developing a solid core is so important for healthy ageing, though there a few caveats to keep in mind. If, like me, you trained your core in the hopes of losing belly fat around your middle, you we’re probably disheartened to see little to no result. That’s because we can’t spot reduce our fat, meaning exercising and training in one focussed area won’t burn fat in that area alone.
Another pitfall I fell into when first training my core was completing a high number of reps in each movement, which only burned me out. Training our abs is really no different from training other body parts. We don’t train arms exclusively every day of the week, with a target of hitting 100 reps each movement, so why should we expect that of our abs training?
I’m so excited to share with you this abs workout for women over 50 that will work your core to its fullest. It’s doable, energising and most importantly fun!
Before we get started, this workout will be mostly performed on the ground. To protect our backs, place down a yoga mat if you have one handy or a towel.
Lay on your back and bring your knees to centre, hugging them in. Gently roll backwards and forwards clockwise for 20 seconds, then counter clockwise for another 20 seconds. Once completed, return to centre and hug knees into your chest. Hold for 15 seconds.
SINGLE LEG DROPS
Raise both knees so legs are at a 45 degree angle. Point your toes and lengthen your left leg, lowering it as you do. Raise your leg back to the starting position just before it touches the ground. Repeat this movement on your right. Continue alternating legs for 40 seconds.
Focus on holding your belly button in tight as you complete this movement to help further build core strength.
Laying on your back, bring both legs up with toes pointing to the sky. Cross your left leg in front of your right leg and then cross your right leg in front of your left leg like a pair of scissors. Hold your core tight as you complete this movement to take strain off your lower back.
LYING LEG HOLD
Bring both legs up, bending at the knee at a 45-degree angle. Hold this position with your arms at your side, slightly raised above the ground for 40 seconds. This exercise, while seemingly simple will burn, so focus on pushing though as best you can. If you need to drop your legs, that’s OK, just try to get them back up again.
GROUND TOE TOUCHES
Lying on your back, bring your legs up with your toes pointed out. Keep your knees soft and your legs slightly apart. Bending at the knee, lower your feet and touch the ground with your toes, then bring them back to the starting position. Try to focus all of your attention on keeping your abdominal muscles tight to support this movement.
SINGLE LEG TOE TOUCH - LOW
Bring both legs up to a 45-degree angle, with toes pointing towards the ground. Lower your left leg so your left toes land in front of your right buttock. Raise back to starting position and repeat the motion with your right leg, bringing it down to land in front of your left buttock. Continue the movement for 40 seconds.
SINGLE LEG TOW TOUCH - HIGH
Lying on your back, bring both legs up straight with toes pointing to the sky. As with the previous movement, bending at the knee, lower your left leg so your left toes land in front of your right buttock. Bring back to the starting position and repeat with the opposite leg.
Bring bath hands palms down to rest underneath your buttocks. This will help support your lower back during this movement. Begin with both legs together on the ground. Gently raise both legs together to peak at a 90-degree angle, holding your core tight as you do so. Lower legs back to just above the ground, keeping them slightly aloft. This is one repetition. Continue this movement for 40 seconds.
SUPINE TWIST STRETCH
With your back on the floor, bend your knees and have your feet flat on the floor. Without raising your back off the floor, gently lower your hips to the left, keeping both knees together as you do. Hold in this position for 20 seconds and switch to the right side for a further 20 seconds.
LYING SINGLE LEG EXTENSION
Bring both knees into your chest, holding them in place with your hands. Whilst holding your right knee, extend your left leg out in front of you, pointing your toe forward as you do so. Return to the starting position and repeat with the right leg for one repetition. Repeat this movement for 40 seconds.
Congratulations for completing this workout! You are amazing. Just remember that while working our core is important, it shouldn’t be the only thing we do. Complete this set of exercises 2-3 times a week as part of a regular workout regimen for optimal results.
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