Whether your schedule is overwhelming and going to the gym isn’t an option, or you simply don’t feel like leaving the house, the convenience of exercising at home can’t be beat. If burning stubborn belly fat is a priority, you’ve hit the jackpot, because we have just the right home workout plan for you to consider.
In midlife, burning a pesky belly bulge becomes a common fitness goal for many. Not only is excess belly fat problematic when trying to fit into your clothes, but it can also cause rashes and skin chafing. In addition, visceral fat—deep belly fat that wraps around your internal organs—places you at risk of serious health issues, including heart disease and type-2 diabetes.
We spoke with Patty Durell, Licensed Physical Therapist Assistant, Certified Conditioning Specialist, Master-Level Personal Trainer, Founder of Rock Solid Fitness, and Author, to learn five home exercises you can do that can help strengthen your midsection faster than gym workouts after 55.
“After 60, the goal isn’t just to work the abs, it is to build a core that stabilizes the spine while you move, without aggravating the joints and discs that have decades of wear on them,” Durrell tells us. “I chose these five exercises specifically because they train the deep stabilizing muscles of the core, not just the surface muscles, while keeping the spine in a safe, neutral position throughout, and because the isometric tension and controlled tempo in the crunch and rotary twist make far more difference than the exercise itself. This is important after 60, when disc and joint tolerance for repetitive flexion and twisting is lower.”
Abdominal Bracing
“This exercise sounds easy, but most people have difficulty doing this brace while simultaneously breathing,” Durrell tells us. “This is the foundation everything else builds on: it teaches the body to protect the lower back before you ever add movement or load.”
- Start by lying on your back.
- Find a neutral spine, contracting your abdominal muscles to hold the spine in a neutral position.
- Work up to 3 minutes without relaxing or releasing your abdominal core brace.
RELATED: 5 Body-Sculpting Moves To Build a Lean Waistline
Floor Crunch
“This tempo is what makes the exercise effective. Most people rush it and lose the benefit. These are the people that say they do 100 crunches at a time. They generally use momentum and relax the contraction at the bottom putting their spine in a vulnerable position and ineffectively training their core at the same time,” Durrell explains.
- Begin by lying flat on your back with your hands behind your head.
- Lift your head and shoulder as high as you’re able to while keeping your lower back pressed into the mat and your neck neutral.
- Lift on a slow 2-second count.
- Hold at the top for 1 second.
- Lower for 4 seconds, keeping tension and range of motion.
RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches
Torso Twist
- Begin sitting tall on a sturdy chair with your feet planted flat on the ground.
- Place your hands across your chest.
- Activate your core as you slowly twist your torso to the right.
- Pause briefly before returning to the center.
- Slowly twist your torso to the left.
- Continue to twist.
RELATED: 8 Bodyweight Moves That Burn Belly Fat Faster Than HIIT After 45
Dead Bug
“The dead bug provides a safe, controlled way to build lower-abdominal strength without letting the back arch or the pelvis rock,” Durrell says.
- Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
- Press your back into the floor and engage your core.
- Lower one arm and the opposite leg.
- Return to the start position.
- Repeat on the other side and continue to alternate.
RELATED: The #1 Walking Method To Shrink Belly Fat Fast After 50, According to a Trainer
Supine Leg Extension
- Begin lying flat on your back with your legs lifted and bent to 90 degrees.
- Brace your core.
- Extend one leg from the knee.
- Gradually lower your heel to the mat while keeping your abdominals braced.
- Once your heel touches the mat, return to the start position.
- Repeat on the other side.
The post 5 Home Exercises That Firm Belly Overhang Faster Than Gym Workouts After 55 appeared first on Eat This Not That.
