How To Flatten Your Stomach If You Are Over 50 Years Old
Fifty may be the new 40, but convincing your abdominal muscles of that may take some work. Although its possible to flatten your abs over 50, you do lose muscle mass at the rate of about 3 to 8 percent each decade after the age of 30 and at a rate even faster than that once youve passed 60. With that comes an increasing tendency to accumulate fat, especially around your middle.
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The good news is that muscle â at any age â does eventually respond to exercise. Additionally, the benefits of flattening the abdominal muscles for people who are 50-plus years old are far greater than cosmetic. Building abdominal muscle and reducing fat around your middle also helps to protect you from developing insulin resistance, a precursor to diabetes.
Before you get started, take the measurements around your middle and record them in a convenient spot. Every week or two, take and record them again. Stay accountable.
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Arm Plank With Knee Dip 15 Times
This exercise works not only your abdominals, but also your arms, glutes, shoulders, and legs.
- Position yourself in the plank position with your weight relying on your hands.
- Then bend your left knee forward toward your waist, curl it, and hold it for a few seconds.
- Pull your leg back and repeat it again with the right one.
Modified Side Plank Crunch
Perform 10-12 crunches on one side, then switch sides and repeat.
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Stick To Your Diet On The Weekends Too
This is the Achilles heel of most dieters. Friday through Sunday becomes a free for all, or in some cases even just a little more lax than the weekdays. While this may seem innocent, the fact is that not adhering to your diet on the weekends will 100% stand in the way of your success.
Most people will often try to super compensate during the week by eating severely less or working out excessively, and while this may work for some, it is often not a sustainable way to live .
Instead of going off the deep end on the weekends, start treating weekends like any other day of the week when it comes to eating habits, schedules, and workouts.
Is it more boring, this way?
But, I would rather get results than have fun on the weekends, be miserable during the week, and not get any results in the long run.
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Finally: Cardio And Healthy Eating
While targeting your ab muscles, remember they are protected by the fat and tissue surrounding them. A common mistake Lee sees when clients are working on flattening the belly is working on the abdominal muscles but forgetting about the layer of fat that covers them. You could have great muscles covered with a layer of fat. Calorie burning activities like spinning, HIIT, and cardio workouts are a great addition, and diet will need to be addressed trim down the belly most effectively, Lee says. I definitely think nutrition and exercise are equal partners in a goal of a flatter midsection, says Locey. You can do all the abdominal and core work you want for hours a day and every day of the week, but if you arent eating well, you will mask that muscle growth with layers of fat. As a fan of pasta, cheeseburgers with buns, and bagels, I will say you can have your carbs and get your flat belly too. Carbohydrates themselves are not the things holding people back from having a flat belly it is the amount in which they are consumed. So as long as you live by the old phrase everything in moderation, you can still see results. Pssst! Here are 23 ways you can lose belly fat without exercising at all.
- Nolan Lee, chiropractic physician in Chicago, IL.
- Jessica Fritsche, certified strength and conditioning specialist in Baltimore, MD.
- Brent Locey, certified personal trainer and SoulCycle instructor in Chicago, IL.
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What Is A Realistic Timeline To Get A Flat Stomach
Getting a flat stomach really depends on two main factors.
- Where you are starting from
- What your definition of a flat stomach is
It is realistic to say that you can achieve a flatter stomach in as little as 6-12 weeks with a sound diet and exercise approach that places you in a slight and progressive caloric deficit for that time period.
Individuals who are starting out with more belly fat will need to spend a longer period of time getting rid of it than someone who has less fat to lose. The exact time it will take depends on many factors, which we will discuss below.
Additionally, everyone has a different definition of what they see as flat stomach. For the sake of this article, we will discuss how to get a flatter stomach than where you are starting from.
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Why Your Stomach Isn’t Flat
Your stomach may be distended or bloated due to your diet, hormones or habits that cause you to swallow air, such as chewing gum and drinking through a straw. It’s relatively easy to flatten your tummy in two weeks if it’s pooched due to these digestive issues.
A belly carrying a lot of extra fat will take longer than two weeks to trim. Fat at your belly is both subcutaneous, which sits under the skin, and visceral, which surrounds the internal organs.
Although neither is great, visceral fat is particularly dangerous as it secretes compounds that increase body inflammation and risk of disease. You lose both types of belly fat in the same way you lose any body fat â with moderate calorie reductions and increased physical movement.
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Can I Flatten My Stomach In Two Weeks
In just two weeks you want to slide into your bathing suit or work pants without your belly protruding over the waistband. You can drop a few pounds to look slimmer and reduce bloat in 14 days, but thats no guarantee youll achieve a flat stomach. Belly fat takes time to lose â especially if you have a generous amount of it.
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Core Stability Exercise: Marching
For those just building a fitness routine and a foundation for more complex moves, Brent Locey, a certified personal trainer and SoulCycle instructor in Chicago, IL, recommends core stability exercises like marching. To complete this exercise, lie on the floor with your knees together and bent, feet flat and arms by your side. Lift one leg at a time, maintaining the bend, and draw the knee as close to the abdomen as possible. Locey says its important to practice the drawing-in maneuver during all core exercises. To draw-in, pull the area below your navel towards your spine, while maintaining a neutral spine. I often coach this by placing your hand on that area and noticing as you inhale how your stomach draws toward your back, Locey says. The most important thing to focus on, especially for beginners, is making sure they have adequate balance and stability you could easily injury yourself immediately, or develop long-term injury because your body starts to overcompensate in the wrong areas. Here are 16 ways to lose weight by just walking.
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Habits That Will Shrink Your Middle
1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. Practice this for 5 to 10 minutes once or twice a day.
2. Skip the alcohol. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Dr. Seidell says.
3. Stop smoking.It keeps me thin, proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Dr. Seidell. When people stop smoking, the amount of abdominal fat actually decreases, he says.
4. Eat more fiber. Not only is fiber great for overall weight loss , it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables or try a fiber supplement such as Metamucil.
/65 Exercises To Get A Flat Belly Post
Do you look pregnant even after delivering the baby? Fret not, you are not alone and we understand your concern. Though every pregnancy and delivery is different, most women gain weight post-delivery. But you need to understand that just like it took nine months for your belly to expand, in the same way, it will take time to get back to its original shape. But ladies, regular exercise is one thing that can boost the process.
Here are five exercises that are great for losing that belly fat post-pregnancy.
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How Can I Get A Flat Stomach Or Make My Stomach Flatter
First off, if you’re looking to make strength gains you probably don’t want a flat stomach. Strong abdominals if your body fat is low enough have a naturally muscular look.
However, and this is an important point to make strengthening your stomach muscles alone won’t help you achieve the strong and lean aesthetic you’re after.
That comes down to lowering your body fat percentage to a point where abdominal muscles are visible that’s between 14 24% for women. However, common thinking suggests that most women should not dip below 18% body fat, at the risk of interfering with their hormones.
Also, if abs come at the cost of your mental health or you find yourself feeling preoccupied with fat loss, take a step back and ease off for a little while. Fuelling your body well with regular exercise, enough sleep and minimising stress is farmore important than any body fat percentile.
We’ve collated a mega list of both bodyweight and weighted stomach exercises for women… keep scrolling for the best tummy exercises with and without weights, then watch the video at the top of the page for more.
Walk For 30 Minutes A Day
On top of other exercises, adding a 30-minute walk each day can help a person burn more calories, reduce stress, and sneak in extra movement.
Taking 30 minutes to walk at lunchtime can help reduce stubborn fat, and it can also help a person feel more productive in the afternoon.
A 30-minute walk after dinner can aid digestion and stop someone from spending this time being sedentary in front of the television.
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What Is The Best Exercise To Burn Belly Fat
Lets get one thing straight, right away. You cant spot reduce belly fat when you lose body fat, youll lose it from all over, not one specific place. Similarly, no one exercise is going to torch stomach fat specifically. Your diet, stress levels and sleep play just as important role in your body being able to effectively lose fat.
Regular movement, including these exercises, will keep your body strong, build muscle and burn calories all-important building blocks in losing fat. The old adage is true though: you cant out-exercise a bad diet, so be mindful about how youre fuelling your fat loss too.
Tarik Belalij, personal trainer and nutritionist at Everyone Active Leisure Centre suggests focusing on the following food groups:
- Nutrient-rich vegetables: kale, spinach, collard greens
- Lean protein: turkey, chicken or tofu
- Unprocessed carbohydrates: potatoes, bananas, rice and quinoa
Boat Pose Aka Navasana 1 Time
Navasana strengthens the abdominal muscles, the legs, and the lower back.
- Sit with your knees bent and feet flat on the floor.
- Lean back slightly and lift your feet off the floor.
- Extend your arms straight out in front of you.
- Keep your knees straight for 30 seconds to 1 minute with your body weight relying on your abdominal muscles.
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Simple Exercises To Flatten Your Belly
Belly fat is not only unattractive but can also be worse for your health than overall obesity!
Many studies have found that abdominal fat is particularly damaging. It increases the risk for diabetes, cardiovascular disease, hypertension, certain cancers and even mortality.
A 2015 study published in the Annals of Internal Medicine reports that normal-weight central obesity defined by the waist-to-hip ratio is associated with higher mortality than obesity defined by body mass index , particularly in the absence of central fat distribution.
Belly fat can be stubborn and hard to get rid of. Much like any overall weight loss plan, two factors are key to flattening your tummy diet and exercise.
Diet is very important. Pay attention to portion size. Eat more lean protein. Stick to complex carbohydrates like whole grains, fruits and vegetables, instead of simple carbohydrates like white bread, refined-grain pasta and sugary drinks. Replace saturated and trans fats with polyunsaturated fats in your diet.
Exercise burns calories and boosts your metabolism to help you lose weight. Also, certain moderate-intensity and strength-training exercises are particularly effective at fighting abdominal fat.
Many of the exercises require lying on the floor. Using an exercise or yoga mat is a good idea. Doing them on a hard floor will take a toll on your back.
Here are 10 simple exercises that will help flatten your belly.
Plank Hip Dips 20 Times
Plank hip dips are ideal for beginners trying to strengthen the abdominals.
- Begin in a push-up position with your elbows on the ground while resting on your forearms. Keep your arms at a 90-degree angle.
- Arch your back out slightly.
- Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips.
- Lower back down to the starting position.
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Mountain Climbers 15 Times
The Mountain Climber is an advanced, high-intensity exercise that will get your heart rate up. Its perfect to incorporate into your daily routine for some cardio.
- Get into a plank position, on your hands and toes.
- Position your hands at about shoulder-width apart from each other.
- Then, pull the right knee into your chest as far as you can.
- Switch and do the same thing with your other knee and remember to keep your hips down.
These exercises are ideal for a home workout. You do not need any special equipment to perform them, just your own body and your own will. Please feel free to share with us in the comments which exercise is your favorite and which one you think has helped you the most.
Have a happy workout!
Cut Calories But Not Too Much
Typically, if youre looking to lose weight, you may need to monitor your calorie intake.
One popular approach is to reduce your daily intake by 500750 calories, which can help you lose approximately 12 pounds per week .
That being said, restricting your calorie intake too much can be counterproductive and harmful to your health.
Eating too few calories can cause a , or the number of calories you burn on a daily basis .
Furthermore, consuming too few calories each day is associated with several side effects, including fatigue, headaches, nausea, dizziness, and irritability .
Eating too few calories may slow your metabolism and cause negative health effects. Therefore, it is important not to restrict calories too much or for too long.
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Ab Wheel Rollout X 10
Get into a kneeling position with your hands holding the ab wheel. Keeping your core tight and glutes squeezed, extend your body forward towards the ground, leading with your arms and hips. Go down as far as you can while maintaining tension in your abs, then return back to starting position.
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Pulldown Crunches X 15 Reps
Position yourself on a lat pulldown machine while holding the bar. Keeping your core tight, begin crunching all the way down. Flex your abs as hard as you can while exhaling all of your air out. Hollow out your stomach by drawing it in as hard as you can. Hold the position for 3-5 seconds before performing another rep.
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