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Winter is slowly coming to an end. It seems that this year it is a bit earlier than usual. Summer and spring are the seasons when people dress lightly, go on vacation or visit swimming spots.
Everyone wants to look in the best possible shape for their surroundings. If you snacked more during the winter and would now like to get in shape, it’s about time to start thinking seriously about it.
Today we offer you 9 exercises that will help you lose weight and shape usually the most problematic part of the body, which is your belly.
Exercises for women over 50
If you are just starting with exercising, we recommend the following exercises for beginners.
1. Butterfly exercise
The target of this exercise is the rectus abdominis muscle (the six-pack).
Lie on your back, press the soles of your feet together, bend your knees and push your knees out to the sides.
Place your hands behind your head so that your elbows are in line with your eyes. Keep your back flat on the ground.
Contract your abdominal muscles, exhale and lift the upper part of your back a few centimeters off the ground toward your legs. Inhale again and lower your back back to the starting position.
Repeat the exercise for 10 minutes.
2. Side-to-side exercise
Lie on your back, bend your knees and place your feet on the floor. Place your hands beside your body with your palms on the floor.
Exhale, contract your abdominal muscles, lift your right hand and reach toward your right foot. Also lift your head and neck, keeping your back pressed to the floor.
Then inhale again and return to the starting position. Next sweep to the sides and perform the exercise with your left hand.
Repeat the exercise 15 times on each side.
3. Front plank
The goal of this exercise is the transverse abdominal muscles.
Start the exercise on your hands and knees. Keep your back and abdominal muscles engaged. Then rest on your forearms and simultaneously extend your legs behind you so that your weight rests on the balls of your feet.
Keep your back straight, hips up and your neck relaxed. Hold this position for 3 seconds, then return to the starting position.
Repeat the exercise 10 times.
If you have been doing the previous beginner exercises for some time, you can expand them with the next three exercises for intermediate level.
4. Fingers pointing to the toes
The goal of this exercise is the rectus abdominis.
Lie on your back with your legs straight up perpendicular to the floor and your arms placed at your sides.
Exhale, tighten your abdominal muscles, lift your head and shoulders and straighten your arms so that your fingers point toward your toes.
With an inhale return to the starting position. Do 2 sets of this exercise of 15 repetitions each.
5. Scissors
The target of this exercise are the oblique abdominal muscles.
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Lie on your back and place your hands behind your head. Keep your abdomen tight, lift your left knee and touch it with your right elbow.
Then return to the starting position, lift your right knee and touch it with your left elbow. Perform these exercises alternately 15 times on each side in a fluid motion.
Engage your abdominal muscles as well, but keep your hands relaxed so that they don’t pull on your neck.
Repeat it twice.
6. Reverse crunches with a resistance band
Lie on your back with bent knees. Keep your hands down on the mat holding the ends of the resistance band. Drape the band over the upper part of your calves under the knees.
Raise your knees toward your chest until your hips start to lift off the floor. Hold for 3 seconds and return to the starting position.
Repeat 2 sets of 10 repetitions.
If you have already mastered the beginner and intermediate exercises, you can include the following advanced exercises in your workout plan.
7. Knee raises
The target of this exercise is the rectus abdominis.
Stand between the backs of two chairs. Keep your elbows slightly bent, shoulders down, neck relaxed, head and chest upright.
Keep your abdominal muscles tight, exhale and slowly lift your knees toward your chest. Do not rock forward or backward.
If you cannot hold this position, lift only one knee at a time.
Do 3 sets of this exercise of 15 repetitions each.
8. Leg swings
The target of this exercise are the oblique abdominal muscles.
Lie on your back with your arms spread out at your sides. Legs and feet pointing upward. Exhale and begin lowering your legs to the left side until your feet are approximately 15 cm above the floor.
Return to the starting position and do the same to the right side.
Perform this exercise in 3 sets, 15 repetitions on each side in each set.
9. Leg raises from the ball
The target of this exercise is the transverse abdominal muscles.
Lie face down on a fitness ball so that your face is resting on it. Then slowly move forward with your hands on the floor until only the tops of your toes are on the ball.
Keep your back and right leg straight and slowly lift your right leg a few centimeters above the ball. Hold this position for 3 seconds, then place your right leg back on the ball.
Do 10 repetitions, then switch legs.
Conclusion
It is recommended that you add 2 repetitions to each exercise every week. The condition, however, is that you are still able to maintain their perfect form.
