The lower belly is the last place to drop fat after 60. For abdominal work, I rarely use crunches with clients because they add extra tension to the spine rather than building real-world strength or burning fat. Crunches use a short range of motion and require a very high rep count to build muscle. This repetitive lower back bending adds torque to the spine over time, which often leads to lower back injury. The muscles of the core respond better to bracing over bending.
One of the best tools you have for working your lower abs is actually a set of stairs. With a set of stairs, you can change the angle at which you can work your abs. You can also change the level of difficulty: by putting your arms onto a higher step you can make the exercise easier; by using a lower step you can make each exercise harder.
The following stair exercises train the abs to resist movement. Keep your tailbones slightly tucked and your ribs pulled down and in for each position. Stop each set when your form starts to decline.
Elevated Plank
The floor plank position presents issues for most people over 60. Not only is it tricky to get into the correct position, but it becomes hard to hold it once you are there. The core sags within seconds and you have to figure out a way to get back up to standing. If you use a staircase to elevate your hands, you can adjust the challenge to suit your level. I start most clients with this variation because this is the plank that most clients can actually hold with a flat back.
Squeeze your glutes as well as your abs. Find the right step position for your hands. You might start 3 or 4 steps up and then slowly work your hands closer to the floor when you feel stronger. Stop when your hips begin to sag.
How to Do It
- Place both hands on a higher step
- Walk your feet back into a straight line
- Squeeze your glutes and tuck your tailbone
- Pull your ribs down toward your hips
- Hold 20 to 30 seconds and rest.
RELATED: If You Can Do These 4 Simple Exercises After 60, Your Hip Strength Is Top-Tier
Slow Incline Mountain Climber
The incline mountain climber trains your lower abs directly. I recommend using a slower tempo because speed turns this into a cardio drill. Going slow increases the demand on your muscles and builds control. Use a similar stair height as you did for the plank. Move a single leg at a time. Pause when the leg reaches the chest. Keep the hips level as you move.
How to Do It
- Place both hands on a higher step
- Walk your feet back into a straight line
- Draw one knee slowly toward your chest
- Pause briefly at the top
- Return the foot under control
- Alternate for 30 to 40 seconds.
Incline Side Plank
The side plank trains the stability of your obliques. The obliques wrap around the front and the side of your torso, keeping your belly tucked in. Set one forearm on a step, turn sideways, stack your feet or stagger them, and try to make a straight line all the way from your shoulders to your ankle.
Just like with the other plank, stop once your hips can’t hold the correct position.
How to Do It
- Place one forearm on a higher step
- Stagger or stack your feet for support
- Lift your hips into a straight line
- Keep your shoulders stacked over the elbow
- Hold 15 to 20 seconds and switch sides.
RELATED: 5 Standing Core Exercises That Make Bending Down Easy Again After 60
Stair Walkout
This final move is the staircase version of an ab wheel rollout. It’s also the most challenging exercise on this list. Every time you walk your hands up and down the stairs, your abs are forced to resist gravity as you move. Go slowly. Start with your hands 5 or 6 steps up. Walk them down one at a time. Pause at each rep. Keep your knees slightly bent during the whole movement, but keep the abs braced. After you walk down the stairs with your hands, walk back up.
How to Do It
- Place both hands on a higher step
- Walk your feet back into a straight line
- Walk your hands down one step at a time
- Pause on each step and hold the line
- Stop before your lower back dips
- Walk your hands back up under control.
The post 4 Stair Exercises That Flatten Lower Belly Faster Than Crunches After 60 appeared first on Eat This Not That.
