[[{“value”:”Extra fat around the waistline has forever been a struggle. It’s been referred to as everything from love handles to a spare tire to a muffin top. Some increased abdominal fat can occur naturally with age due to hormonal shifts and changes in body composition. While belly fat may be challenging to lose, it’s essential to keep your midsection in top shape to avoid serious health concerns.
There’s no time like the present to get your muffin top under control, and we’re here with four home exercises that can help accomplish that after 65.
“Home exercises allow someone to work on their core with simple movements that closely resemble the way the body moves in everyday life. You can also control the range of motion and slow things down if something feels uncomfortable. Many exercises can be performed beside a wall, chair, or countertop so there is something sturdy nearby for support,” explains 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.
While gym machines certainly have their place, some put the body into a fixed movement pattern that might not be comfortable for all older adults. You also don’t need to train with heavy weights or resistance in order to give your core a solid challenge.
“Body weight and controlled movement can be plenty—especially for someone rebuilding strength. The best exercise is ultimately one that feels safe enough to perform correctly and consistently,” Chakoian adds.
Standing Knee-To-Elbow Crunches
Begin standing tall with your feet shoulder-width apart and hands behind your head, elbows out wide.
Activate your core and lift your left knee toward your left elbow as you crunch your torso to the side, keeping your chest tall.
Use control to lower.
Lift your right knee toward your right elbow as you crunch your torso to the side.
RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches
Bird Dogs
Start on all fours.
Extend your left arm and right leg.
Hold for a moment before returning to the start position.
Switch sides and continue to alternate.
RELATED: 5 Simple Exercises That Reduce Belly Overhang and Inflammation After 60
Seated Knee Lifts
Begin by sitting tall toward the edge of a sturdy chair with your feet flat on the floor.
Place your hands on the edge for support.
Lift one knee toward your chest, holding for a moment.
Lower it, bracing your abs and maintaining a tall spine.
Switch sides and continue to alternate knee lifts.
RELATED: 9 Best Daily Exercises for Women Over 50 to Sculpt a Lean Waistline
Standing Side Bends
Begin standing tall with your feet hip-width apart.
Activate your core and relax your shoulders.
Lift your right arm overhead.
Gradually bend your torso to the left, creating an arc with the right side of your body.
Hold as you breathe into the side stretch.
Return to the start position.
Repeat on the other side.
The post 4 Home Exercises That Trim Muffin Top Faster Than Gym Machines After 65 appeared first on Eat This Not That.”}]]