Your core is one of – otherwise THE-the most essential elements of posture, stability and functionality. That’s why it’s crucial to optimize your workout routine to ensure it’s the best it can be for leaning your midsection. We spoke with a fitness professional who shares six basic exercises to help you shrink your waistline at 50. Combine these moves with regular strength training, a nutritious diet, and cardiovascular workouts, and you’ll be well on your way to achieving your fitness goals.
Garrett Van Aukencertified personal trainer at Brookfield for lifebreaks down six basic exercises for people 50 and older that don’t require fancy equipment and can be done right at home.
The exercises
Plank

“Planks engage the entire core, especially the rectus abdominis (your classic six-pack muscles) and your transverse abs (which act like a corset to help tighten the waist),” says Van Auken.
- Start with your forearms on the floor and walk your feet back.
- Rotate your glutes toward your heels as you pull your belly button inward.
- Hold the position while keeping your body tight throughout.
- Perform 3 sets of 15 to 60 seconds
Russian twist


“Russian Twists work the obliques (found under our ‘love handles’),” explains Van Auken.
- Sit on the floor with your knees bent and your hands clasped in front of you.
- Lean back slightly at a 45-degree angle.
- Lengthen your spine and activate your core.
- Rotate your torso from side to side, keeping your legs and hips stable.
- Perform 3 sets of 10 to 15 repetitions per side
Dead bugs


“Dead Bugs strengthens the deepest muscles in your body, which helps improve posture and [create] a longer, slimmer torso,” Van Auken tells us.
- Lie on your back with your arms straight and your knees bent at a 90-degree angle.
- Press your lower back into the floor and activate your core as you extend your right arm overhead and straighten your left leg.
- Return your arm and leg to the starting position and repeat on the opposite side.
- Perform 3 sets of 10 to 15 repetitions per side.
Leg raises


“Leg lifts target the lower abdominal muscles, helping to raise the pelvis and ‘suck in’ your stomach,” points out Van Auken.
- Lie on your back, arms at your sides.
- Engage your core and press your back flat against the floor as you lift your legs 90 degrees.
- Use the control to lower them without touching the ground.
- Perform 3 sets of 10 to 15 repetitions.
Side Planks


- Lie on one side of your body with your knees and feet stacked.
- Support yourself on your forearm.
- Activate your core as you lift your hips off the floor, creating a straight line from your head to your heels.
- Complete 3 sets of 15; 60 seconds per side.
Bird dogs


“Bird dogs also strengthen the deeper muscles of the core, which helps improve posture and stability,” says Van Auken.
- Get on all fours with your hands under your shoulders and your knees under your hips.
- Activate your core and pull your stomach toward your spine.
- Maintain a flat back as you extend your left arm and opposite leg.
- Hold this position for one to two seconds, then repeat on the opposite side.
- Perform 3 sets of 10 to 15 per side.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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