FOR WOMEN OVER 50 - BASIC BELLY EXERCISES - HOW TO GET A FLAT STOMACH -12 MINUTE AB ROUTINE.
Today will learn how to get a FLAT STOMACH with just 12 minute daily routine for women over 50. As you get older, your body changes, making it unrealistic to do the same exercises & activities that you used to . Our bodies do not work like they used to, so we need to begin to train differently. These easy core exercises for women nearing or over 50 that you will learn today will help you get a better looking midsection. But this has to be paired with a good balanced diet.
Though these Ab exercises are designed for over 50, but can be very well done even by women in their 30's & 40's.
AB EXERCISES - FOR WOMEN OVER 50 :
Sit in Vajrasana (yoga posture) with your back comfortably erect for couple of minutes (this ASANA is also known as Thunderbolt or Diamond Pose), do deep inhalation & exhalation through your nose , fully concentrating on your breath & mentally preparing yourself for the routine to follow.
1) Extension Plank - also known as RKC PLANK (Russian Kettlebell Club)- this form of plank create more tension than standard planks. Here you are squeezing your QUADS, ABS, GLUTES, BACK & FOREARMS creating more tension in your body, its 5-10 times more effective than your regular planks. It tightens your waist line because it works on your muscles underneath your Abs.
Duration = 3 sets @ 30 seconds / set = 90 secs.
2) Knee Slide Crunches - Normal crunches may give you a hard time on your Neck or Lower Back when people sometime get sloppy, with not getting much benefit to core activation , where as this exercise really continuously focuses on your abs creating a contraction & tension throughout this exercise, its a slow control movement.
Duration = 3 sets @ 10 reps / set = 30 reps.
3) Foot Touch & Flutter - Amazing exercise as it gets to work on some of our Transverse Abdonimis , ie the muscles underneath your abs, this pulls back the ab muscles resulting in tightened waist line. Also works on your Hip flexes.
Duration = 3 sets @ 10 reps / set = 30 reps.
4) Ball Twist - This is very important for CORE training . We not only should work on the crunching movement but also should work on our twisting movement , because the function of our abs is not only to flex and extend our spine , but also to rotate, where our obliques work.
Duration = 3 sets @ 10 reps / set = 30 reps.
5) Superwomen - Its a wrong thinking that core training is just working for the front side , actually your core also consists of all the muscles that support from the back side, for a healthy & strengthening of your core you should work the spinal extensors.
Duration = 3 sets @ 10 reps / set. = 30 reps.
6) Cat-Cow Pose ( Marjariasana ) - This is basically a cool down Yoga routine . This increases the flexibility of our spine , relaxes your abs & back muscles for which you did all the above exercises. This keeps your back healthy , mobility is very essential for the spine , specially when you are in your 50's , 60's and beyond.
Duration = 1 set x 10-15 reps.
Again, Sit in Vajrasana (yoga posture) for about 3-5 minutes, do deep inhalation & exhalation through your nose , fully concentrating on your breath & relax your body.
Rest between Sets = 15-20 seconds.
Rest between Exercises = 30-40 seconds.
Sip plain water during rest time to keep your body hydrated.
Please note that , I am not suggesting to do only these exercises, but you should try to incorporate these exercises in your normal exercise routine . Its better if you can do this routine daily , if not then do at least 3-4 days in a week. If you have any concerns about your health, you should consult your Doctor before starting this routine.
For Demo Video in HINDI please watch my YouTube channel : fitnessfun50
For BASIC BELLY EXERCISES demo video please click on the link provided below :
Incredible
ReplyDeleteWao! Got motivated this blog.
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