Lower back excess fat is a common concern when the body begins to age. This situation often occurs when the amount of calories consumed exceeds the amount of energy consumed, causing fat to accumulate in difficult-to-deliminate areas.
Slower metabolism, hormonal changes, unhealthy diet, prolonged stress, genetic factors and lack of sleep also contribute to the increase of lower back fat.
Plank exercises require shoulder strength and spinal load-bearing ability. This makes it difficult for many people over 55 to effectively activate the slanted muscles and deep core muscles.
Meanwhile, exercises performed on the chair help the body maintain a vertical posture and directly affect the abdominal floor muscles and slanted muscles through controlled rotation and inclination movements. These movements are suitable for the natural functions of the core muscles, contributing to improving posture, increasing blood circulation in the lower back area and supporting more effective fat reduction than static movements.
Rotate while sitting
Sit upright on a solid chair, 2 legs on the floor, arms in front of your chest or holding heavy or light objects to increase resistance. Slowly rotate your body to both sides, keep your hips fixed and move slowly and controlled.
Perform 2-3 rounds, each round 16-20 turns, maintaining a steady breathing rhythm.
Lean aside while sitting
Sit straight on the chair, one hand raised high, the other hand firmly attached to the chair. Fold your body to the side with your waist, avoiding tilting your shoulders. Change sides after each session. Perform 2-3 rounds, each round 10-12 times for each side.
Lifting knees while sitting
Sit straight on the edge of the chair, with both hands on both sides to balance. Lift one knee towards the chest, tighten the abdominal muscles, keep your back straight, then lower and change legs. Perform 3 sets, each set 10 - 15 times for each side.
