Stomach exercises for women of each age

What are the best stomach exercises for women?

Every woman who cares about her physical appearance and leads a relatively healthy lifestyle, knows very well that a properly balanced diet in itself is not enough for a slim body, but exercises for the stomach and waist are necessary which need to be practiced daily. The accumulated fat around the abdomen is a big part which affects our confidence and makes us constantly dissatisfied and moody – it is time to change that.

Lack of physical activity is never good, no matter how much we eat healthily and take care of ourselves, so if you have stepped into the forties, fifties and sixties of life, stay with us because we provide the best exercises for tightening the abdomen, buttocks and thighs. These extraordinary female abs are designed for every age.

Why are exercises for the stomach necessary?

Most women want a flat, toned stomach and stomach fat, which accumulates for years in this part of the body, represents one of the main sources of dissatisfaction and uncertainty due to physical appearance. During youth the influx of estrogen stimulates the body to retain the protective fat on the hips and thighs in preparation for pregnancy. So there are exercises for the stomach in the twenties that are very desirable.

If at a later stage you gain too much weight, especially during the pregnancy, chances are high you will accumulate fat around the waist, which is not good for everything that follows in the mature age. Therefore, start in time to think about how to tighten the stomach after childbirth.

During the fourth and fifth decades of life, due to the natural decline in estrogen levels, reserves of adipose tissue are collected and retained exactly at the point where you least want them to - in the stomach. The body retains fat here because they are easily and readily available as an energy source, which is an evolutionary characteristic from the time when people in this way prepared for periods of food shortages.

That is exactly why women should do the exercises for the stomach and waist in any age, if you want to be healthy and beautiful and above all, self-satisfied.

What are the health risks of a large stomach?

Loss of muscle mass is another factor which contributes to the accumulation of fatty tissue in the abdomen. After 30th year, women who lead a sedentary lifestyle, can lose two to three pounds of muscle every decade of life. This phenomenon slows down the metabolism of two to four percent every ten years, which causes a slight increase in body mass, and even if it does not increase the number of calories consumed during the day, the fact that you do not exercise is enough.

Otherwise, a big belly is not only an aesthetic problem but can be a driver of various health problems. Below the noticeable and palpable fat lies an invisible visceral adipose tissue, which lines the inner organs. This type of hazardous tissue produces chemical substances that cause harmful inflammatory processes in the body and increase the risk of heart disease, diabetes, even cancer and other serious diseases.

However, the good news, which is confirmed by the scientists, is that reducing waist circumference by just five centimetres eliminates this risk to a large extent, and best are the exercises for belly and waist, that needed to be adjusted according to your age.
Exercises for the stomach for women in their forties

Chances are that you already noticed a slight increase in belly fat. It occurs due to the beginning of the decline in estrogen levels, which is characteristic for the first stage of menopause, when your metabolism slows down, but only if you do not do exercises for the stomach and waist regularly. Stress also contributes to this situation, because increased tension causes the release of cortisol, which in turn causes bigger deposits of visceral fat.

What are the health risks?

Decreased bone density in the first place. Researchers found that the increase of abdominal fat increases the risk of osteoporosis and fractures. Furthermore, higher concentrations of visceral fat lowers levels of growth hormone and growth factor 1 (insulin-like effects), which are important for maintenance of bone health.

We have prepared three great exercises for your stomach that you need to do every day:
  • Exercise Number One: Start an exercise in a posture for classic push-ups. Tighten your abdominal muscles, and pull right knee upwards towards the chest. Repeat the same movement with the left knee (only one repetition). Perform a total of 10 reps.
  • Second exercise: Lie on your left side, so that the elbows are in the same line with the shoulders. Tighten abdominal muscles and lift your hips above the floor so that your body is in a straight line. Lift your right leg and then keep it in the air just 10 seconds. This exercise is repeated three times on both sides of the body.
  • Third exercise: Strike a pose of a push-up and lean on elbows on the floor. Extend your right arm. Lower it and repeat the same movement with left hand. Lower and raise your right leg off the floor. Lower and lift the left leg off the floor. That is one rep. Perform three repetitions with these exercises for stomach and waist.

How to get a flat stomach in the fifties

A large drop in estrogen levels in this decade of life (in menopause) is usually accompanied by round stomach. In fact, in the first few years after menopause women are fattening up about 5 kg, of which majority ends in the waist area. In addition, reduction of sex hormones in many women results in a lack of sleep, which inevitably causes fatigue and hormonal imbalances, which could further boost appetite.

Insulin resistance is frequent

Entering the fifth decade of life increases the risk of insulin resistance, which is a serious condition in which the body produces more insulin than needed. An excess of this hormone in the body causes the retention of larger amounts of fat and increases appetite, so stomach exercises are the best prevention. There is a double risk, and that is that the increase of belly fat increases the risks of insulin resistance, which can lead to diabetes.

The following are the three best exercises for the abdomen, aimed at women in this age:
  • First exercise: Lie on your back and lift your legs (directly above hips). Tighten abdominal muscles and lift your hips a few inches off the floor. Slowly lower your hips, and then the legs, on the floor. Perform 8-12 repetitions.
  • Exercise two: Lie on your back, lift your bent knees above your hips. Fold your hands behind your head and lift your shoulders (shoulder blades) from the floor. Pull right shoulder toward the left knee while stretching out the right leg. Replace the side of the body to complete the repetition of this exercise for the stomach. Perform 12-16 repetitions.
  • Third exercise: Hold the left foot on the yoga block. Tighten the abdominal muscles and place the right foot on the inside of the left leg. Raise your arms above your head. Stay in this position until you breathe in and breathe out 10 times. Repeat this exercise with the other side of the body.

How to have a flat stomach in the sixties 

Even though estrogen levels may be the same as in the fifth decade, you continue to lose muscle mass due to natural processes of aging. So metabolism further slows down and the risk of creating belly fat remains. Osteoporosis may be another possible reason why the stomach has a round shape. Bone loss favours the reduction in height, and since this it reduces the space for internal organs, the stomach becomes more pronounced, so do the exercises for the stomach tailored to your generation.

Increased inflammation in the body

In this age, the fat on the stomach can cause a larger number of inflammatory processes in the body, which increases the risk of heart disease and diabetes. Knee pain is also common. Being overweight puts additional pressure on the joints, especially the knees, which leads to pain and limited mobility.
Top three exercises for stomach and waist:
  • First one: Lie on your back with your knees above your hips, and arms against the body. Raise your shoulders off the floor. Five times breathe in and exhale through the nose while moving the hands away from the body. Repeat 10 times.
  • Number two: Get on all fours. Extend your left arm in front of body at the level of the ear, as well as the right leg behind the body at the height of the hip. Hold this position for 5 to 8 seconds. Do the same with the right hand and left foot to complete the repetition. Perform eight repetitions.
  • Exercise Three: Sit on a chair and spread your hands away from the body. Breathe out and turn the torso slightly to the left. Inhale, and then exhale and continue to rotate the torso to the left as much as you can. Repeat the same movement to the right to complete one repetition. Perform 20 repetitions.

We hope you liked our article, the only thing that remains for you is to implement this plan by regularly doing exercises for the stomach and waist, and stay slim and in good physical condition in the fourth, fifth and sixth decade of your life!