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10 Minute AB Workout For Women Over 50

10 Minute AB Workout For Women Over 50

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Schellea

Strengthening our abdominal muscles and developing a solid core is so important for healthy ageing, though there are a few caveats to keep in mind.

If, like me, you trained your core in hopes of losing belly fat around your middle, you we’re probably disheartened to see little to no result.

That’s because we can’t spot reduce our fat, meaning exercising and training in one focused area won’t burn fat in that area alone.

Another pitfall I fell into when first training my core was completing a high number of reps in each movement, which only burned me out.

10 Minute Ab Workout

Training our abs is really no different from training other body parts. We don’t train arms exclusively every day of the week, with a target of hitting 100 reps each movement, so why should we expect that of our abs training?

I’m so excited to share with you this abs workout for women over 50 that will work your core to its fullest. It’s doable, energising and most importantly, fun!

Before we get started, this workout will be mostly performed on the ground. To protect our backs, lay down a yoga mat or a towel if you have one.

Warm Up

Lay on your back and bring your knees to centre, hugging them in.

Gently roll backwards and forwards clockwise for 20 seconds, then counter clockwise for another 20 seconds.

Once completed, return to centre and hug knees into your chest. Hold for 15 seconds.

Single Leg Drops

Raise both knees so legs are at a 45 degree angle. Point your toes and lengthen your left leg, lowering it as you do.

Raise your leg back to the starting position just before it touches the ground. Repeat this movement on your right. Continue alternating legs for 40 seconds.

Focus on holding your belly button in tight as you complete this movement to help further build core strength.

Leg Scissors 

Laying on your back, bring both legs up with toes pointing to the sky.

Cross your left leg in front of your right leg and then cross your right leg in front of your left leg like a pair of scissors.

Hold your core tight as you complete this movement to take strain off your lower back.

Lying Leg Hold 

Bring both legs up, bending at the knee at a 45-degree angle.

Hold this position with your arms at your side, slightly raised above the ground for 40 seconds.

This exercise, while seemingly simple will burn, so focus on pushing though as best you can.

If you need to drop your legs, that’s OK, just try to get them back up again.

Ground Toe TouchesROUND TOE TOUCHES

Lying on your back, bring your legs up with your toes pointed out.

Keep your knees soft and your legs slightly apart. Bending at the knee, lower your feet and touch the ground with your toes, then bring them back to the starting position.

Try to focus all of your attention on keeping your abdominal muscles tight to support this movement.

Single Leg Toe Touch – Low 

Bring both legs up to a 45-degree angle, with toes pointing towards the ground.

Lower your left leg so your left toes land in front of your right buttock.

Raise back to starting position and repeat the motion with your right leg, bringing it down to land in front of your left buttock.

Continue the movement for 40 seconds.

Single Tow Touch – High 

Lying on your back, bring both legs up straight with toes pointing to the sky.

As with the previous movement, bending at the knee, lower your left leg so your left toes land in front of your right buttock.

Bring back to the starting position and repeat with the opposite leg.

Leg Raises

Bring bath hands palms down to rest underneath your buttocks. This will help support your lower back during this movement. Begin with both legs together on the ground.

Gently raise both legs together to peak at a 90-degree angle, holding your core tight as you do so.

Lower legs back to just above the ground, keeping them slightly aloft. This is one repetition.

Continue this movement for 40 seconds.

Supine Twist Stretch

With your back on the floor, bend your knees and have your feet flat on the floor.

Without raising your back off the floor, gently lower your hips to the left, keeping both knees together as you do.

Hold in this position for 20 seconds and switch to the right side for a further 20 seconds.

Lying Single Leg Extension 

Bring both knees into your chest, holding them in place with your hands.

Whilst holding your right knee, extend your left leg out in front of you, pointing your toe forward as you do so.

to the starting position and repeat with the right leg for one repetition. Repeat this movement for 40 seconds.

Finish

Congratulations for completing this workout! You are amazing.

Just remember that while working our core is important, it shouldn’t be the only thing we do.

Complete this set of exercises 2-3 times a week as part of a regular workout regimen for optimal results.

You may also like:

10 Minute AB WORKOUT For Women Over 50 // Beginner No Equipment!  

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Latest Video

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
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14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
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Beauty, Fashion and More:  https://store.fabulous50s.com/

🦋 SOCIALS 
Youtube:  Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
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Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER: 
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk. 
#fabulous50s #fatburn #walkingworkout

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fatburn #walkingworkout

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLmZ5em1rcDI5Q29j
fabulous50s 2M

🔥Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Training!)

fabulous50s March 25th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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11 Responses

  1. Morning, I completed this work out. I think its good as the preliminary and next go to the full body 15 or 30.
    Its great. I completed my 7 day challenge yesterday. Goal – exercise every day, no excuses.

    I have a 3 pound weight in my bedroom to remind me. Did you excercise today? If not, 10 minute workout at the very least.????

  2. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. These abdominal exercises strengthen the muscles around your trunk.

  3. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. These abdominal exercises strengthen the muscles around your trunk.

  4. Hi, I love your blogs. I’m having difficulty in finding the ‘printable’ Ordinary skin care sheet. Are you able to help me. I’m just about to order more products to complete my Ordinary products thanks to your easy tutorial.

    Many thanks, Ginny

  5. I absolutely love Shellea and her videos! I do the abs and arms workout! No space or complicated equipment needed – and the music is amaizing!

  6. J’adore travailler avec Schella je suis entrain de terminer le change summer 14 jour et il est incroyable on touche à tout les muscle du corpsc’est mon préférer et vais continuer à le faire pour un bout merci pour ce fabuleux groupe Schella ❤️

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