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5-Minute Plank Challenge for Women Over 50 To Burn Belly Fat

5-Minute Plank Challenge for Women Over 50 To Burn Belly Fat

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Schellea

5-Minute Plank Challenge for Women Over 50 To Burn Belly Fat

Who says planking is only for young women? If you have been putting off this core-strengthening move, now is the time to do it! We have the perfect 5-minute plank challenge for you! To top it all off, we are adding Russian twists to get that well-rounded core strength we all want.

Your core is the powerhouse of your body. A strong core is not just about having abs to show off; it also helps with posture, balance, and back pain. It is the fitness hero that no one talks about.

We may lose some of our strength in the core as we get older, but who is to say that is inevitable? If we do the right exercises (hello, forearm plank!) and keep at it, our cores will stay as strong and healthy as a well-kept vintage wine.

The 5-Minute Plank Challenge is not just a test of your endurance; it is an invitation to push yourself to new heights and find out what your body is really capable of.

Say bye bye to those belly fat! You are about to start a journey that will change the way you think about strength and endurance. 

Health Benefits of Planking for Women Over 50

Planking works out your whole body, but it especially works your core muscles, which are important for keeping your balance and good posture. But the benefits of planking for women over 50 extend well beyond your core.

Doing planks can help your bones and joints stay healthy. The bones and joints in our bodies tend to weaken as we age. Planks can help fight these effects by making your bones stronger and your joints more flexible.

This exercise can also help you keep a healthy weight, which is very important for avoiding many health problems that come with getting older.

Planks are also great for making you feel better mentally. The exercise will make you mentally tougher because it forces you to concentrate and be determined. It also releases endorphins, which are “feel-good” hormones that help you stay happy and positive. 

READ ALSO: 5 Minute Abs Workout To Reduce Belly Fat Fast

The 5-Minute Plank Challenge

plank challenge for women over 50

Start slow, lady warriors. Aim for 20 seconds, then 40, and build up. Before you know it, 5 minutes of solid, unyielding plank glory will be yours to boast about.

Mastering the Forearm Plank: Proper Technique

The forearm plank, which is a variation on the traditional plank, is great for building core strength. It requires you to balance on your forearms instead of your hands, which makes your core muscles work harder.

To perform a forearm plank, start in the same position as the traditional plank. Then, lower your body onto your forearms, making sure your elbows are aligned directly under your shoulders. Keep your body straight, your core engaged, and your gaze focused on the floor.

Keep this pose for as long as you can. Remember that practicing the forearm plank every day is the best way to get good at it. As your strength and endurance get better, start with shorter intervals and slowly add more time to them.

Most people make the mistake of lowering their hips, holding their breath, or having their butt too high. These things can make your plank less effective as a way to work out your core and more like just lying there.

Progress Tracking: Keep a journal. Keep track of your shakes and wins, and watch how quickly you go from not being able to do a plank to being able to do one perfectly.

READ ALSO: 7 Leg Exercises Women Over 50 Can Try At Home

Elevating the Challenge with Russian Twists

We are going to add a new exercise called the Russian Twist to your 5-Minute Plank Challenge to make it more fun and challenging. This exercise works the obliques, which are the muscles on the sides of your stomach. It makes your core stronger and more stable overall.

To perform a Russian twist, sit down on the floor and lift your feet off the ground, bending your knees slightly. Lean back at a 45-degree angle, keeping your back straight. Clasp your hands together and twist your torso to the right, then to the left, to complete one rep.

Russian twists are like silent guardians for your back and obliques. They cut through your waist and support your back. It moves like poetry and is strong at every turn.

Why Russian Twists After a Plank for Women Over 50?

When you do Russian twists after a plank, your workout will be much more effective. The two exercises work different parts of your core and work them together perfectly to give you a full workout.

Combining these two exercises can also help you get better at balance and coordination, which are skills that become more important as we age.

Take a short break after doing your planks, and then get ready for some Russian twists.

Integrating Planks and Twists into Your Routine

Set reasonable goals before you start adding planks and Russian twists to your routine. Yes, it is okay if you cannot hold a plank for five minutes or do fifty Russian twists right away.

Getting fit is a process, not a goal.

Start with shorter breaks between each exercise, and as your strength grows, slowly add more time between sets.

Keep in mind that consistency is key. Do some exercise every day, even if you do not feel like it. Working out for less time is better than not working out at all.

READ ALSO: This 8-Minute Standing Abs Lower Belly Fat Workout Works Wonders

Tips for Completing the 5-Minute Plank Challenge For Women Over 50

plank challenge for women over 50

You need to be determined, consistent, and have a good attitude to complete the 5-Minute Plank Challenge.

Here are a few tips to help you along your journey:

  • Warm up before you start. It is very important to do this before any exercise to avoid getting hurt. You can do jumping jacks, jog in place, or even a quick walk as a simple warm-up.
  • Listen to your body. Stop doing planks or Russian twists right away if they hurt or make you feel uncomfortable. It is safer to take a break than to risk getting hurt.
  • Stay hydrated. Do not forget to drink a lot of water. This is especially important after a hard workout. Water keeps you energized and helps your body heal.
  • Have patience. Remember that getting fit is a process. If you cannot hold a plank for five minutes right away, do not give up. You will get there if you keep at it and wait.

Closing Thoughts 

You have an untapped source of strength that you need to use. These exercises will help you do that. Age is just a number, and your core, which is a sign of unwavering strength, is waiting to be found and used to its fullest. 

Are you ready to do the 5-minute plank challenge for women over 50 and add Russian twists to your routine? Your core strength is waiting to be awakened!

Let’s get started!


Frequently Asked Questions

Q: Isn’t planking too hard for women over 50?

A: With proper technique and gradual progression, women of any age can safely and effectively plank.

Q: How do Russian twists benefit the core?

A: They target multiple muscle groups, enhancing core strength, flexibility, and balance.

Q: Can these exercises help reduce back pain?

A: Yes! A strong core supports the spine, potentially alleviating back pain.

Q: How often should I do the 5-minute plank challenge and Russian twists?

A: Aim for 3-5 times a week, ensuring you listen to your body’s response.

Q: I’m a beginner. Can I modify these exercises?

A: Absolutely. Start with shorter plank times and do Russian twists with feet on the ground, progressing as you gain strength.

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
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: 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.

Over 50 & Fabulous? Subscribe for empowering content on health, beauty, and more!

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you…Fabulous women over 50! With love and appreciation, thank you.

Take the 14 day weightloss challenge

Feeling stuck in a weight loss rut? You're not alone!

Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

This Challenge is your chance to breakthrough that weight loss plateau, boost your metabolism and energy level and feel confident and beautiful in your own skin.

Don't wait! Spots are limited. Sign up today and see amazing results in just 14 days!

Take the 14 day weightloss challenge

Feeling stuck in a weight loss rut? You're not alone!

Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

This Challenge is your chance to breakthrough that weight loss plateau, boost your metabolism and energy level and feel confident and beautiful in your own skin.

Don't wait! Spots are limited. Sign up today and see amazing results in just 14 days!

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