Basic sit-ups and crunches can help you flatten your belly in your senior years.
The "spare tire" fat that accumulates around your middle is actually more dangerous than having fat anywhere else in your body. Harvard Health Press explains that subcutaneous fat that lies between the internal organs in the abdomen is linked to other health concerns, such as diabetes, breast cancer, metabolic distress and an increased risk for gallbladder problems. In order to flatten your belly in your senior years, you'll need a multi-pronged health approach that includes a healthy diet, regular cardiovascular exercise to burn calories and strength training exercises to tone the underlying abdominal muscles.1.
Clock in at least 150 minutes of cardiovascular exercise per week to help burn extra calories. In order to shave fat away from your abdominal area, you'll first need to burn more calories through exercise. In your senior years, choose cardiovascular exercises that are gentle on the joints, such as swimming, walking, the elliptical machine, Pilates or yoga. According to the Harvard Health Press a 125-pound person should burn about 330 calories during a 30-minute swimming session, 120 calories walking, 270 on the elliptical and 120 in a gentle yoga class. As you burn calories throughout your entire body, you'll naturally shave fat away from your abdominal area.2.
Supplement your weekly exercise routine with at least two days of conditioning, strength-training exercises that target the abdominal area. One gentle abdominal conditioning exercise for seniors is a basic side bending exercise. To perform a side bend, stand up tall with a straight spine and a neutral pelvis. Extend your arms to the sky and press your palms together firmly. Shift your hips over to the left and bend your upper body to the right, creating a "C" shape with your spine. Use your abdominal muscles to straighten back up and perform the side bend on the opposite side.3.
Cut out excess calories in your diet. In order to shave fat from your belly, incorporate a healthy, low-calorie diet into your wellness routine. By simply cutting out an extra 500 calories per day from your diet, you could lose one pound of fat per week. Because abdominal fat is so dangerous, you'll need to focus on cutting out foods that cause abdominal fat, like sugar, processed foods, trans and saturated fats and full fat dairy. Substitute healthy foods like lean proteins, vegetables, fruit, whole grains and low-fat dairy products.
- Throughout the day, focus on maintaining good posture and emphasize your core muscles by drawing your belly button in toward your spine. As you perform daily tasks and chores, stay conscious of engaging your abdominal muscles for an extra burn.
- Always speak to your doctor before starting a new exercise routine, especially if you suffer from a chronic condition like osteoporosis, arthritis, diabetes or heart disease.