These Ab Exercises Are Great For People Over 50 According To Scientist

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When it comes to ab workouts, there are a million exercises you could realistically include. However, some of them are more effective and/or achievable than others. For that reason, I thought it was a fun idea to come up with an ab workout that anyone can do, but that’s also proven to be super effective according to recent research!

Below, you’ll see those exercises, together with sources I linked to that state these exercises are as effective as they can be. Good luck!

1. Pelvic Tilts

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis slightly upward, flattening your lower back against the floor. Hold for a few seconds and then release.
• Benefits: Strengthens the lower abdominal muscles and enhances pelvic stability (source).

2. Bird Dog

• How to do it: Start on your hands and knees in a tabletop position. Extend your right arm forward and your left leg backward simultaneously, keeping your back straight. Hold for a few seconds, then return to the starting position and switch sides.
• Benefits: Improves balance, coordination, and core stability (source).

3. Seated Knee Lifts

• How to do it: Sit on a chair with your back straight and feet flat on the ground. Slowly lift one knee towards your chest, engaging your abdominal muscles. Lower it back down and repeat with the other knee.
• Benefits: Strengthens the lower abs and can be done easily without strain (source).

4. Modified Plank

• How to do it: Start in a forearm plank position with your knees on the ground. Keep your body in a straight line from your head to your knees. Hold this position for as long as comfortable.
• Benefits: Strengthens the entire core while reducing the strain on the lower back (source).

5. Standing Side Crunches

• How to do it: Stand with your feet hip-width apart. Place your hands behind your head and bend sideways at the waist, bringing your elbow towards your hip. Return to the starting position and repeat on the other side.
• Benefits: Targets the oblique muscles and improves lateral stability ([source](https://www.nc

5. Standing Side Crunches

• How to do it: Stand with your feet hip-width apart. Place your hands behind your head and bend sideways at the waist, bringing your elbow towards your hip. Return to the starting position and repeat on the other side.
• Benefits: Targets the oblique muscles and improves lateral stability (source).

6. Bridge

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold for a few seconds and then lower back down.
• Benefits: Strengthens the lower back, glutes, and core muscles (source).

7. Dead Bug

• How to do it: Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed against the ground. Return to the starting position and repeat with the opposite arm and leg.
• Benefits: Enhances core stability and coordination (source).

8. Cat-Cow Stretch

• How to do it: Start on your hands and knees in a tabletop position. Inhale and arch your back (cow pose), then exhale and round your spine towards the ceiling (cat pose). Repeat several times.
• Benefits: Improves spinal flexibility and core strength (source).

Including these exercises in a workout routine can help individuals over 50 maintain a strong and flexible core, which is crucial for overall health and mobility.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.