Flat Abs at 60

October 29, 2007 Filed Under: Abs Training

If you’re still having difficulties getting rid of that bulging tummy, try using these quick and easy methods of abs training. All you need is an exercise mat and the will to have flat abs.

These exercises will not only strengthen all four muscle groups in the abdomen, they will also strengthen and lift the chest muscles, loosen neck and upper back tension as well as giving more flexibility in the whole of the back.

Once you get started on this exercise, you’ll feel soreness to start, but this will pass the more frequently you use them and the stronger you get.

Coincidentally, if you have excess skin around the chin, these exercises will also help get rid of double chins, help with digestion] and can for some help to control the appetite and should you suffer from menstrual pain this exercise could help alleviate that too in a natural way.

Exercising method 1:

Lay on the floor, bend your knees and relax your body.
Keep your feet flat on the floor about 40 cms apart.
Move your knees one at a time, up toward your chest.
Fold your hands behind your head, just above the neck.
Move your elbows sideways as much as you can, keeping them flat on the floor. Make sure you don’t let your elbows move away from the floor up towards your knees, as this will put strain on your neck.
Lift your head and shoulders from the floor slowly upward so that you are in a curve – with your nose pointing toward your chest. Press a little more and when you feel that you can’t press any more, move your upper body slowly back and forth a few centimetres, each time pressing a little more towards the middle of your body.
Press towards the middle and back slowly – repeating 10 times.
Now slowly let your body go back to the start position, where you’re body is laying flat on the floor in and relaxed. Then slowly move your legs at the same time, back down to where your feet are again flat on the floor.

Repetitions:

Day 1: 25 times
Day 2: 30 times
Day 3: 35 times
Day 4: 40 times

If you’ve done this exercise properly, then you should be feeling slight soreness already after day 1. Don’t worry it’s just your muscles being worked on in depth. The soreness will pass, once you’ve started doing this exercise frequently and become stronger.

Once you’ve followed the above repetitions, you can then move on to do the next exercise and combine exercise method 1 and 2.

Exercising method 2: – The quickest way to a flat tummy

Lay on the floor and relax your body and bend your knees.

Keep your feet about 40 cms apart and flat on the floor – with a comfortable distance between your behind and feet.

Lift your right leg up, so that your thigh is vertical and your knee is bent. Make sure that you relax your leg, feet and toes.

Hold your right leg with both hands, with both elbows as far to the side as possible, while your head rests on the floor.

Now, while still holding your right leg, lift your elbows up towards the ceiling as far as you can. Your head should still be resting on the floor.

Next – while still holding your right leg, bring up your head and curve your upper body up from the floor, bringing your nose down towards your chest.

Move with care – your upper body a few centimetres back and forth in the curve position.

Lower your upper body slower to the floor once again and then lower your right leg to the floor and back to the start position.

Repeat this exercise with the left leg.

Repetitions:

Day 1: 25 times
Day 2: 30 times
Day 3: 35 times
Day 4: 40 times

The idea here is not to move your leg down to your head, but to move your head and upper body toward your leg while it’s in a vertical position. It’s also important to relax the body while doing this exercise, difficult as this may sound, as you don’t want to use your back muscles to compensate for a weak abdomen. Also your tummy should be relaxed during this exercise.

If you’re over 50, chances are that you have a bulging tummy that you’d rather do without – we sympathize, we’ve been there. While we’re not fanatics about exercising, we do like to keep in shape. This helps us keep active and prolongs our quality of life. To help you keep in shape and prolong your life quality – follow our quick, yet very easy to do exercises – all you need is an exercise mat or something comfortable to lay down on and the will power.