How To Flatten Your Stomach After 50

Flat Stomach Exercises for Over 50

How to flatten your stomach after 50. If I was to tell you that it is possible to get a flatter stomach, even after you’ve hit age 50, would you believe me? Would you want to see proof before you tried? Or would you just start exercising seeing you’ve got nothing else to lose other than inches?

Well it’s been proven there are a few exercises you can do to help flatten your tummy. Will it take more than 30 days to achieve this? For sure – especially if you’re a beginner or haven’t worked out in ages. I’m thinking it’ll probably take me a few months to see a bit of a tighter stomach, perhaps a curve running along my sides, and maybe some of the pinch an inch will be gone. But you know what? If I can see some results, a little bit of a change after 30 days … I’m in.

The 30 Day Plan To a Flatter Stomach

Are you ready for the 30 day plan to a flatter stomach? Me too. Since the moves I’ll be showing you are geared for beginners, anyone who’s overweight, and the older crowd – I’m not going to get all hardcore bootcamp on you or myself for that matter. So I’m only going to be doing 15-25 reps for each move. All four exercises should take no more than 15 minutes total. This will be a good start for the first 6 days – yes, I’ll be doing this every single day and will only break on Sunday !!

So here’s a little background on which midsection muscles need attending to in order to start seeing a flatter tummy – they’re the EXTERNAL OBLIQUES, the INTERNAL OBLIQUES, and the TRANSVERSE ABDOMINIS. And if you’re looking for the “6 pack look” … then include the RECTUS ABDOMINIS too.

External Obliques – these muscles are located on both sides of the rectus abdominal wall. They’re the muscles that help you bend sideways and to move your torso.
Internal Obliques – they are located below the external obliques and basically do the same as the external obliques.
Transverse Abdominis – is a flat thin sheet of abdominal muscle located deep below the internal abdominal group – they are a significant component of the core.
Rectus Abdominis – this is the muscle on the front of your stomach, that gives you that washboard look, or that “six-pack” alot of people want to get. Not just for show, it too has a function – to flex and stabilize the spine.

4 Exercise Moves to Target Abdominal Muscles

Alright – so now that you know which muscles to target, let me show you which exercises will do the targeting. SIT-UPS (yes, they are effective if done properly), CRUNCHES (may sound gruelling, but can be done even if you’re a beginner), BICYCLE CRUNCHES (a little harder yet very effective), and PLANKS (no challenges, just 30 second holds)

Sit-ups – will work the main wall of muscles across your tummy, but will also work the sides of your torso – the external and internal obliques. Start off with 20 sit-ups and then work your way up to 25 reps. Here’s how to do them without hurting your back, your spine or your neck.

PROPER WAY TO DO SIT-UPS – Start by lying flat on your back, bend your knees, plant your feet on the floor, and place your hands behind your head by your ears. Raise your torso to a sitting position, exhale, then slowly lower your torso back to the floor. I usually need to secure my feet when doing crunches, so I hook them under my couch.

Bicycle crunches – will work your rectus abdominis and the internal and external obliques. For this exercise, do the same amount as regular crunches – 15 to start and then work your way to 20 reps.

PROPER WAY TO DO BICYCLE CRUNCHES – Lie flat on the floor, place your hands behind your head by your ears, and lift your legs to a 45 degree position. Lift your head and shoulder blades off the floor, straighten your right leg and bring your left knee forward. While guiding the move with your shoulder and not your elbow, turn your upper body and bring your right elbow towards your left knee. Switch and repeat with the other side. That is one rep.

Crunches – will work your abdominal muscles and help strengthen your core including your lower back muscles and obliques. For these, start with 15 crunches and then work your way to 20 reps. Here’s how to do an effective crunch.

PROPER WAY TO DO CRUNCHES – Get in a sit-up position by lying flat on your back, bending your knees, planting your feet on the floor, and placing your hands behind your head by your ears. Gently pull your abdominals inward, curl up and forward so that your head, neck, and shoulder blades lift off the floor. Aim for a distance of 4 to 6 inches from the floor and hold the position for several seconds. Exhale as you slowly lower yourself back to the ground.

Plank – uses the rectus and transversus abdominis muscles, works all tummy muscles deep – the ones that are the hardest to tone, and will also work your entire core. Start with 30 seconds and then work your way up to 1 minute for best results.

PROPER WAY TO DO A PLANK – Lay face down with legs extended and elbows bent directly under your shoulders. You can either make a fist with your hands and rest them on the ground or lay your hands flat on the ground. Feet should be hip width apart, and your elbows should be shoulder width apart. Contract your abdominals and tuck your toes to lift your body while keeping your firearms on the ground. You should be in a straight line from head to toe. Keep your eyes on the ground, which will keep you from cranking your neck up, and focus on squeezing your shoulder blades back and together.

So the question is – if I can show you that doing these 4 exercises will give you a flatter stomach … will you set aside 15 minutes TOPS, every day and do them along with me? I’ll upload the video, which you will see here soon, so you’ll be able to following along and start today. Set aside 15 minutes and start seeing some changes.