4 abdominal exercises to help firm the waist after 50 years old

Thanh Thanh |

Eat this not that page offers 4 abdominal exercises to help tighten the waist after 50 years old. These are exercises that do not require equipment and can be done right at home.

1. Plank

Planks work your entire body, especially your rectus abdominis and transverse abdominis. Start by placing your forearms on the floor and stepping your feet back. Hold the position while keeping your abs tight. Do 3 sets of 15-60 seconds each.

2. Russian Twist

This exercise works the intercostal muscles. Sit on the floor with your knees bent and your hands clasped in front of you.

Lean back at a 45-degree angle. Lengthen your spine and tighten your abs. Rotate your torso from side to side, keeping your legs and hips stable.

Do 3 sets of 10-15 repetitions on each side.

3. Leg lift

Leg raises target your lower abs. Lie on your back with your arms relaxed at your sides. Tighten your core and press your back into the ground as you lift your legs to a 90-degree angle. Lower them back down without touching the ground. Do 3 sets of 10-15 reps.

4. Side plank

Lie on your side with your knees and feet stacked. Prop yourself up on your forearms. Brace your abs as you lift your hips off the floor, forming a straight line from head to heels. Do 3 sets of 15 reps; 60 seconds per side.

Thanh Thanh
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To prolong life, what exercises should women over 50 do?

NHÓM PV (THEO EAT THIS NOT THAT) |

According to Eat This Not That, women over 50 should do exercise, especially the following 3 exercises to prolong life.

How do women over 50 lose weight and belly fat?

Linh Tâm (Theo Eat this not that) |

Here is advice for women over 50 who want to lose weight and reduce belly fat.

How to eat to lose fat and weight for women over 50 years old

Thanh Thanh |

Eat this not that page offers ways to eat to reduce fat and lose weight for women over 50 years old.