According to the Mayo Clinic Center for Physical Medicine (USA), maintaining gentle exercise helps improve metabolism, stimulate blood circulation and reduce visceral fat accumulation, the main factor causing belly fat in the elderly. More importantly, the exercise needs to be suitable for mobility and joint safety.
British fitness trainer Joanna Hall shared: Many people think that only crunches break fat, but in fact, gentle core activation exercises, especially when lying down, help the elderly burn fat evenly and protect the spine better.
Here are 4 recommended bed exercises:
Lifting your knees alternately
Lie on your back, lift each knee up to your abdomen and slowly lower it. Helps tighten the muscles of the lower abdomen and improve blood circulation.
Pulling up the V- foot
Stretch your legs, pull up at the same time to form a V shape and then slowly lower them. Supports fat burning in the lower abdomen and thighs.
Light hip rotation
Lie on your back with your knees slightly tucked, rotating your hips back and forth to activate your waist and lower back.
Deep breathing
Tighten your abs as you inhale, hold for 5 seconds and then exhale slowly. This exercise helps strengthen the core muscles, supporting passive fat loss.
Experts recommend following this regimen for 10-15 minutes a day, combining a diet rich in green vegetables, plantain and getting enough sleep. With perseverance, even after the age of 60, keeping a neat and toned waist is still completely feasible.
