A strong, defined core can support an active, independent lifestyle as you age. But alas, it’s not always easy to keep your waistline as trim and toned as it once was. Between hormonal shifts, changes in metabolism, and natural changes to body composition that can occur during this stage of life, it can feel like an uphill battle. Don’t get frustrated; just be open to a new routine.
We spoke with Denise Chakoian, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience training individuals of all ages and fitness levels, who shares five daily exercises women over 65 need to keep their waistline fit.
“These exercises work the whole middle of the body—not just the muscles you think of as your abs,” Chakoian explains. “These moves will not specifically burn belly fat, but they can keep the muscles underneath strong and firm, which helps the midsection look more toned as you get older.”
Standing Knee-To-Elbow Crunches
“Standing knee-to-elbow crunches strengthen the abdominal muscles and obliques while improving balance and coordination,” Chakoian tells us.
- Begin standing tall with your feet shoulder-width apart and hands behind your head, elbows out wide.
- Activate your core and lift your left knee toward your left elbow as you crunch your torso to the side, keeping your chest tall.
- Use control to lower.
- Lift your right knee toward your right elbow as you crunch your torso to the side.
RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches
Standing Side Crunches
“Standing side crunches strengthen the sides of the waist and help tone the oblique muscles,” Chakoian says.
- Stand tall with your feet flat on the floor and your core engaged.
- Place your hands behind your head with your elbows turned out wide.
- Lift your left knee and crunch slightly to the left, bringing your left elbow toward your knee to contract your obliques.
- Return to the center, performing the move for the prescribed time on your left side.
- Lift your right knee and crunch to the right, bringing your right elbow to meet it.
- Return to the center.
RELATED: 7 Simple Daily Exercises That Shrink Hanging Belly Fat Fast After 55
Bird Dogs
“Bird dogs strengthen the deep core muscles and lower back while improving stability through the midsection,” Chakoian notes.
- Start on all fours.
- Extend your left arm and right leg.
- Hold for a moment before returning to the start position.
- Switch sides and continue to alternate.
RELATED: 5 Simple Exercises That Reduce Belly Overhang and Inflammation After 60
Standing Torso Rotations
“Standing torso rotations strengthen the core and obliques while helping maintain mobility through the waist and trunk,” Chakoian says.
- Start standing tall with your feet hip-width apart.
- Cross your arms in front of your chest. Alternatively, hold a medicine ball with arms extended ahead of you.
- Rotate from your core as you twist from side to side, keeping your hips square and feet planted on the ground.
RELATED: This 5-Minute Seated Routine Flattens Belly Overhang Better Than Ab Workouts After 65
Chair Sit-to-Stands
“Chair sit-to-stands strengthen the core, hips, and legs while improving posture and overall stability,” Chakoian says.
- Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
- Lean forward slightly.
- Press through your heels to stand up without using your knees, hands, or additional support.
- Pause for a moment.
- Use control to slowly sit back down for 2 to 3 seconds.
The post 5 Daily Exercises Women Over 65 Need to Keep Their Waist Trim appeared first on Eat This Not That.
