[[{“value”:”Developing an expanding waistline can occur with age due to hormonal shifts, muscle loss, and reduced physical activity. Getting your midsection back into shape requires time, patience, and consistency. If you want to see noticeable results, it’s important to have the right workout plan, diet, and lifestyle habits in place. Carrying around excess belly fat can lead to serious health issues, including sleep apnea, high blood pressure, heart disease, diabetes, stroke, and certain forms of cancer.
Many individuals turn to crunches to define this area. However, according to Denise Chakoian, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience training individuals of all ages and fitness levels, there are four bed exercises that can help burn body fat and strengthen your midsection after 65.
“The whole point [of bed-based exercises] is that you end up targeting the muscles that are actually supposed to stabilize your spine, instead of the bigger surface muscles that usually just take over and do everything when things get more intense,” Chakoian explains. “Crunches only work the surface muscles and do basically nothing to burn fat in that specific area. Spot reduction isn’t real; your body decides where fat comes off, and it’s usually the midsection last. After 60, hormones shift dramatically—especially cortisol and estrogen or testosterone—which makes the body actively want to store fat around the middle.”
Crunches also place excess stress on the spine, so older individuals typically can’t do enough of them to make a real difference. In addition, the calorie burn crunches offer is so low that they likely wouldn’t move the needle. Moral of the story? Prioritize the below exercises instead.
Supine Leg Slides
Start by lying flat on your back with your legs extended on the bed.
Place your arms at your sides and gently press your lower back into the mattress.
Slide one heel back toward your hips before lengthening it back out.
Repeat for the prescribed reps.
RELATED: This 20-Minute Bodyweight Workout Melts Hanging Belly Fat Better Than Crunches After 40
Glute Bridges
Begin by lying flat on your back with bent knees and feet hip-width apart on the bed.
Place your arms at your sides with palms pressing into the mattress.
Press through your heels to lift your hips until your body is straight from head to heels.
Squeeze your glutes, holding at the top for a moment.
Lower your hips back to the start position.
Repeat for the prescribed reps.
RELATED: The #1 Walking Method To Shrink Belly Fat Fast After 50, According to a Trainer
Dead Bug
Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
Press your back into the mattress and engage your core.
Slowly lower one arm and the opposite leg.
Return to the start position.
Repeat on the other side and continue to alternate for the prescribed reps.
RELATED: 5 Standing Moves That Shrink Belly Fat Without Getting on the Floor
Heel Taps
Start by lying flat on your back.
Bring your legs to a tabletop position, activate your core, and press your lower back into the mattress.
Then, slowly tap one heel to the mattress.
Keep your ribs and pelvis stable.
Repeat on the other side, and continue to alternate.
The post 4 Bed Exercises That Flatten Midsection Thickening Faster Than Crunches After 65 appeared first on Eat This Not That.”}]]