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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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No-Crunch Abs for Boomers

It’s No-Crunch Abs Time!

Ultimate Abs 2nd graphic, No-Crunch AbsMinimize Ab Exercises and Core Work that Require Lifting your Head or Bending your Neck

Want a stronger set of abs without having to do crunches or flex the spine at the neck?

Challenge yourself to try abs exercises that involve no crunching. While the traditional crunch has its place and value, the last thing we baby boomers need is more forward rounding of the spine. A 6-pack is nice and I would not say “no” to it. However, my guess (based on years of teaching experience and your questions) is that you have other, more important abdominal goals.  Happy news: lots of great options exist to strengthen your core while keeping your head on the mat. Other abs exercises abound where you have very little need to forward flex the neck.

Use Abs Anatomy to Your Advantage

Work with, not against the anatomical reality of your 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). Emphasize the postural, endurance and compression aspects of the abs. You may especially appreciate improving posture as you strengthen your core and abs.

Abs are endurance, compression, and posture muscles, not powermongers Get exercise examples here Click To Tweet

How many of you already have forward head thrust, tight necks, rounded shoulders? Odds are high you suffer from at least one, if not all these conditions if you are over 50. Heck, even 20, 30, and 40 year olds exhibit the above issues . When selecting abs exercises to try, 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).

Watch the Reverse Curl with Oblique Twist exercise below. Just 1 minute and 15 seconds stand between you and adding this move to your groove.

Marching No-Crunch Abs

Ultimate Abs No-Crunch AbsAnother great option is the “Marching Abs” move where your upper body gets to stay on the mat throughout. Bend your knees to 90 degrees; Keep your hips fairly open with feet close to the ground. March your feet, holding the knee angle constant, alternating right and left foot marches. Depending on core strength and back issues, you may decide to march your feet from the ground to about a foot from the ground — the most challenging version. If you feel back strain have or challenges 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.

For more great, no-crunch abs exercises, check out our “Ultimate Abs Workout Collection for Women Over 50.” You may particularly like the Bug series.

Counteract Decades of Living in Front of Yourself

Years of sitting, driving — of living life in front of our bodies — produce forward head misalignment, rounded shoulders, hunched posture, overly stretched or weak backs. Why lock in these problems by performing more forward, hunching, rounding abs moves?   Gaaah! Go for moves that keep your spine long (we love you planks). Or that remind you to keep your head in neutral spinal alignment as is the case with the Rotating Abs/ Core Move.   This video is also under 2 minutes plus it offers right and wrong way tips. Yes, it’s included in the Ultimate Abs Collection.

Here’s what to crunch: numbers. And baby carrots.

ACTION: We and your abs would love you to check out the “Ultimate Abs Workout Collection.” Do a double down and subscribe to our blog for twice a week cutting edge fitness advice tailored to women over 50.

Kymberly Williams-Evans, MA

PS Next week look out for news on a super successful stretching program created by one of our favorite and most accomplished fitness colleagues, Aileen Sheron. If you are interested to become more flexible and comfortable within your own body, this program may be for you. It’s called Flexibility Fast, but that’s all we’re telling you for now.

 

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