Your body needs a lot to melt fat, build muscle, and achieve a slim waist. First, tackling more weight and resistance in your fitness routine, such as resistance bands, ab wheels, and medicine balls, is a seamless way to increase your burn. Moreover, these are all tools that allow you to train in the comfort of your own home. Plus, he says cardio is an important piece of the puzzle if you want to burn fat. Josh York, CPT, founder and CEO of gym guys. And finally, you need to be conscious of activating your core from every angle to make sure you’re activating all your abs. We asked the experts the best daily exercises for women in their 50s to get a toned waist.
“A toned waistline isn’t just about exercise, it’s about being aware of your body alignment and how you activate your core. As you age, your pelvis and spine become more stable. They often drop, which is directly related to a toned waistline and core.” Mary Pertilemaster trainer of club pilates studio. “In the past, crunches alone were thought to strengthen your waistline and slim you down, but now moving your torso in different directions and engaging all of your abs is a better way to build a strong core. We have found it to be much more effective.”
Experts reveal the best daily exercises for women in their 50s to get a toned waist. If you want to know more, read on. After that, don’t miss 7 strength exercises for women to melt saggy belly fat after 30.
Partile teaches us the Pilates plank. She first asks her to imagine her body as her plank or board. Her body should be kept “flat as a plank” at any angle. For beginners, you can start with wallboards. Once you have the strength, drop to the floor. Place her forearms and knees on the ground and walk backwards until her legs are straight. At first she starts with a 10 second hold, and when she’s comfortable, she continues up to 30 seconds, then she continues for 2-3 minutes. Finally, you can do a plank hold from a high plank with your hands on the ground and your legs extended back.
“This is a full-body exercise. Think about keeping your spine neutral while pulling your hips into your midline and activating your glutes and hamstrings. “Lower hips…your hips and pelvic girdle will love this exercise,” Pertile says.
Now, get ready to twist your spine. “Spine twists are a great exercise for slimming your waist,” says Pertile. “Many of us in our daily lives lack mobility in all planes of motion, and spine health and core stability depend on these movements.”
Begin this exercise by sitting upright with your legs out in front of you. Keep your back tall and extend your arms to your sides with your palms facing the floor. As you inhale, sit as tall as you can and rotate your arms left and right in a “T” shape. Rotate the movement even deeper as you exhale three times. Inhale to return to center and twist to the other side. He does this exercise six times on each side and then rests.
“This exercise is an ‘ab’ because it focuses on drawing your navel to your spine and scooping your core to bend your lower back,” Pertile explains.
To set it up, sit on your training mat, bend your knees and place your feet flat on the floor. Extend your arms forward with your palms facing down, inhale and sit upright. As you exhale, round your spine and “scoop” your abs as you rotate half backwards. Inhale while maintaining this position. Exhale and return to the starting position. He repeats this exercise 6-8 times.
“To progress through this exercise, roll back in a two-count breathing pattern, inhale, roll back, exhale, and return to the beginning,” Pertile instructs. “This is a great way to focus on your lower back and pull your core toward your midline to support your spine and pelvis.”
“Lateral flexion of the spine is an important functional movement in our daily lives. “Think about whether you want to grow your business.” “Side bending as an exercise helps provide stability and strength to these movements and works on pelvic stability by acting to connect the core muscles in a corset-like fashion.”
First, lie flat on your training mat. With your palms facing the floor and your head on them, extend your lower arm. Extend your upper arms and place them above your body. Inhale, engage your core, and lift your upper and lower body off the floor. As you lift, your top hand should move toward your knee. Inhale to hold the top of the movement and exhale to return to the floor. Repeat 6-8 times.
Next on her list of daily exercises for women to get a toned waist, Yorke recommends climbers. Begin this exercise with her legs straight back, hands under her shoulders, and a high plank. Quickly bring your left knee closer to your chest and then back. Then repeat the same movement on the other side, bringing your right knee closer to your chest. Continue alternating.
The side lunge begins with a wide stance and clenched hands over the center of the heart. Point your toes forward. Press your hips back as you lower your body to one side and extend your back leg. Press the heel of your bent leg to return to the starting position. Then do a lunge on the other side.
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, bringing readers engaging fitness, wellness and self-care topics.Read more about Alexa