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1

Best Exercises for Over 50 Year Olds: Part 5

What are the Best Exercises for Over 50 Year Olds?

You can create workout routines that are perfect for your baby boomer body armed with any of 6 exercise design principles. This post is the last in a 5 part series on creating the best workouts possible for the over 50 exerciser. (You will find links to Parts 1-4 at the end of this post).

Best exercises for over 50

No snide comments about side planks.

Apply insider strategies professional fitness leaders use to give yourself the gift of life-enhancing fitness programs that are low risk, yet high reward. Let’s maintain function and expand, not shrink our world as we exercise.

We boomers — born between 1946-1964 — want to enjoy the second half of life actively, comfortably, and energetically. Yet we have five to seven decades of accumulated aches and pains. Do joint issues limit your ability to do certain activities? I know knee arthritis has forced me to make numerous activity changes, especially this past decade.  Years of sitting, driving — of living life in front of our bodies — may have produced forward head misalignment, rounded shoulders, hunched posture, overly stretched or weak backs. While not elderly, frail, nor sedentary, we boomers are probably feeling the effects of the passing years.

Which brings us to the final program design principle in this series. In some ways you could argue that I saved the best for last.  Yup, All About Abs!

Principle 6: Avoid Ab Exercises that Bend at the Neck

Best exercises for over 50

You can do lots of fun things with a strong core

Another, more technical way to word that is:

Minimize Core Work and Ab Exercises that Require Spinal Flexion

Challenge yourself to select abs exercises that involve no crunches. While the traditional crunch has its place and value, the last thing we 50-70 year olds need is more forward rounding. Nor is a 6-pack a primary goal for us. Instead, perform moves that keep your head on the mat or that have very little opportunity to forward flex the neck.

Challenge yourself to select abs exercises that involve no crunches Click To Tweet

Work with, not against the anatomical reality of the abs: the Rectus Abdominis, Transversus, and Obliques are endurance, compression, and posture muscles. They are not designed for power (in contrast with the glutes and quads, which are power muscles, for example). Therefore emphasize postural, endurance and compression aspects of the abs. You may especially appreciate improving posture as you strengthen your core.

How many of us baby boomers already have forward head thrust, tight necks, rounded shoulders? Probably most, if you are typical older adults. When selecting abs exercises, simply ask yourself whether a given move exacerbates the above problems, is neutral, or counteracts them. The last option is ideal.

No Crunch Examples

A few primary examples of suitable compression abs moves for boomers are planks and the reverse curl or reverse curl with an oblique rotation (bringing the right hip towards the left ribcage, for instance).

Best Exercises for over 50 Bug series

Work core and coordination with the Bug Series

Another great option is the “Marching Abs” move where the upper body stays on the mat throughout.  Legs are bent at 90 degrees at the knees; hips are fairly open with the feet close to the ground. You march the feet, holding the knee angle constant, alternating right and left foot marches. Depending on core strength and back issues, you may decide to march the feet from the ground to about a foot from the ground — the most challenging version. If you have trouble maintaining great form or have difficulty maintaining alignment, march in space. Draw your knees closer to your chest, close down some of the hip angle, and march with your feet anywhere from one to two feet from the ground.

Want Tons More Examples that are No Crunch, Best Exercises for Over 50 Year Olds?

Truth bomb — Ab exercises alone won’t work to whittle any waistline fat. You probably already know that spot reducing is a myth. However, having a stronger core, better posture, and less back pain are all yours when you add abs to your workout program. Especially the kinds of core and abs exercises we’ve been talking about that minimize neck flexion and maximize the way your body performs and feels (versus simply how it looks).  Do check out what our Ultimate Abs Workout Collection for Women Over 50  offers. For one, you’ll get a LOT of great examples of moves that suit older adults and don’t depend on zillions of crunches.  For you visual and kinesthetic learners, the program offers 23 videos of ab exercises as well.

Ultimate Abs No-Crunch Abs

Ultimate Abs Sales Page

To get to the whole kit and kaboodle of the “Create the Best Workouts” blog post series, click on the links below that take you to Parts 1-4, Principles 1-5. You can go in any order really.

Create the Best Workout Programs for Your Over 50 Body

Create the Best Possible Over 50 Workouts: Part 2

Over 50? Create the Best Workouts Possible: Part 3

Create Great Baby Boomer Workouts: Part 4

ACTION: DON’T subscribe if you are not interested to receive weekly news on how you can make your second half of life an active one. Who needs one more email to delete from the inbox? However, if you DO want professional, insider strategies that will help you achieve your workout goals, this is your moment. Enter your email in any of the subscription boxes. See you weekly thereafter!

Kymberly Willliams-Evans, MA

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9

Easy Abs Exercise with No Head or Neck Strain

If you’ve been looking for an abs move that will strengthen your core, but avoid neck strain, you’ve come to the right place.

In less than 90 seconds, you’ll learn an effective, yet simple abs move by watching this video.

The Diagonal Bug looks like its name and is great for the obliques and transversus. Similar to the exercise we shared for the rectus abdominis, this one is easy to do correctly while avoiding neck or head strain. Our colleague Shari Kalkstein, from whom we learned this move, is great at creating abdominal strengthening exercises that help you avoid forward spinal flexion.

Want an abs exercise to strengthen your core that avoids neck strain & has no head lifting? Click To Tweet

By the way, if you are watching the video from a chair, while eating a junk food snack, get thee onto a mat and do this exercise along with us.Not with a fox. Wait, I want to be a fox.

Not in your chair.
Not on a dare.
Not with a snack.
Not hurting your back.
You should now try it here or there.
You should now try it anywhere.
You would not like poor, weak abs.
You would not like that muffin flab.

Looking for more exercises to strengthen your abs that are chosen specifically for YOU, the over 50 woman? Take advantage of our combined 70 years’ experience as certified fitness professionals to transform your core and more. You can move from weak and (dare we say, perhaps “flabby”) to strong and Fab-Abby! How? Take a look at our our newly created “Ultimate Abs Workout Collection for Women Over 50” program.

Photo credit: Oblique – Owen.Hyatt

Head over (with no neck strain) to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues!

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA and Alexandra Williams, MA