Standing with cross-legged knees
This exercise combines rotation, balance and lower body control, helping to affect the entire abdomen. When exercising in a standing position, the abdominal muscles must be more active than floor exercises to maintain balance and stability.
Therefore, the waist is clearly tightened, while increasing the strength of the hip flexors and lower abdominal muscles. These are muscle groups that often weaken after age 50.
Stand up straight with your feet hip-width apart and your arms behind your head. Then, rotate your torso, bringing your right knee towards your left elbow. Return to a straight position, switch sides and continue alternating. Do it for 40 - 60 seconds.
Raising crunches
This vertical movement affects the skeletal, hip and lower abdominal muscles by combining transverse movement with controlled compression. This type of movement improves coordination, strengthens the muscles responsible for balance and trains the core muscles to support movement.
Standing also helps burn more calories and challenges stable muscle groups that are often overlooked after age 50.
Stand up straight with your hands behind your head. Step to the right and lift your right knee toward your elbow. Return to the starting position and repeat the same operation on the left. Note to always tighten your abs during the exercise, do 40 - 60 seconds.
