Rapid walking with raised knees
This is a movement focused on the abdominal muscles, emphasizing knee lifting. This movement forces the lower abdominal muscles to contract while the upper body stays straight, creating a tightening effect on the abdomen.
Performing at a slow pace helps maintain continuous muscle tension, a factor more important than speed in reconfiguring the abdomen, especially after age 50.
Stand up straight, 2 hands down along the body. Step one leg forward while raising the other knee to the hips, bringing the opposite arm forward naturally. Rotate sideways in a regular rhythm, perform continuously for 60 - 90 seconds.
Cross-walk
Combining body rotation when walking helps increase the activity of the slanted muscles, playing an important role in reducing belly fat. This exercise also helps improve coordination and balance, especially important after age 50.
Step your right foot forward, and gently rotate your body to the right. Next, step your left foot up and rotate your body to the left. Maintain smooth, controlled movements and perform continuously for 90 seconds.
Walking on a straight path
This walking exercise challenges balance, forcing the abdominal muscles to work to maintain a straight posture. Performing it at a slow pace helps increase the load-bearing time of the abdomen, thereby promoting muscle tightening. This movement also contributes to improving posture and reducing belly fat.
Step forward, placing your heel touching the ground right in front of your other foot's nose. Keep your eyes straight, your chest high and gently contract your abdominal muscles in each step. Move slowly, carefully and perform continuously for 1-2 minutes.
