[[{“value”:”If you want to work on developing a strong, defined six-pack, there are a few things you should know. The key to a six-pack is decreasing body fat while working on building your rectus abdominis muscles. With consistency and dedication, your six-pack muscles can become more defined. To help get you started, we spoke with Joe LaCerra, Owner and Personal Trainer at W.O.L.F Gyms, who shares four daily exercises that can help sculpt a six-pack without a single crunch after 65.
“Everyone’s heard the myth that you HAVE to do crunches to strengthen your abdominal muscles. While crunches are a fantastic exercise for the rectus abdominis muscles, they certainly aren’t the only option. Moreover, for people over 65, getting down on the floor to do crunches may not be the most feasible or efficient option,” LaCerra explains.
Below are four exercises LaCerra recommends for those who are 65+ and looking to strengthen their abdominal muscles. Crunch-free exercises provide a safe and effective way for older adults to build core strength because they reduce excess spinal movement and overall loading, LaCerra notes.
Elevated Plank
“This exercise trains the abdominals isometrically (holding a constant contraction). Isometrics have been shown to be a great option not only for strengthening but also for lowering blood pressure. Elevated planks can be done anywhere and are adaptable by changing the level of elevation. The closer you get to parallel with the ground, the harder they become! These are easy to progress and a great option for strengthening the deep abdominal wall,” LaCerra tells us.
Begin with your forearms and elbows placed on the chair’s seat.
Walk your feet back so your body forms a straight line from head to heels.
Hold your plank with solid form.
RELATED: 5 Standing Core Moves That Flatten Your Stomach After 40
Standing March
“On the surface, this exercise may not look like much. However, if you perform your marches with a neutral spine and focus on driving through your abdominals to lift your legs, this can be a sleeper pick for a great abdominal exercise. You can also intensify this exercise by raising one or both arms overhead, or even by adding dumbbells overhead for an even greater challenge,” LaCerra explains.
Stand tall with your feet shoulder-width apart and your knees soft.
Make sure your spine is long and your arms are crossed high in a “genie” position.
Then, lift one knee up toward your chest.
Lower it.
Lift the other knee up toward your chest.
Continue to lift one knee up in a marching fashion.
RELATED: Is Doing Planks Every Day Enough to Get Abs?
Dead Bugs
“If getting down on the floor isn’t an issue, dead bugs are a fantastic core exercise. This movement trains your core through a full range of motion and some isometric contraction, but it also incorporates coordination by moving the opposite arm and leg simultaneously. This coordination aspect is vital for people to train as they age, as it helps improve overall proprioception,” LaCerra notes.
Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
Press your back into the floor and engage your core.
Lower one arm and the opposite leg, counting to 3 seconds.
Return to the start position.
Repeat on the other side and continue to alternate.
RELATED: 5 Easy Standing Exercises That Will Melt Your Love Handles Right Off After 40
Pallof Press
“This exercise trains anti-rotation, which is important for overall core stability and spinal health as one ages. In a gym setting, this exercise can be performed on a cable station but palloff presses can also be adapted for home workouts with a resistance band,” LaCerra says.
Stand tall with your feet shoulder-width apart and your left side beside an anchored resistance band (which should be at about chest height).
Hold the band in both hands, and push the band straight out from your sternum.
Hold the band out for 2 seconds.
Use control to bring it back to the start position.
The post 4 Daily Exercises That Build a 6-Pack Without a Single Crunch After 65 appeared first on Eat This Not That.”}]]