Are you ready to sculpt your abs and burn some belly fat? If the answer is yes, then I’ve got you.
The abdominal muscles are an area that a lot of women over 50 have trouble with. The good news is that to get rid of those extra pounds and shape your abs, you do not have to do hours of high-impact exercises or spend hours at the gym.
Seated ab exercises are great for women over 50 because they are easy to do, do not put too much stress on the body, and can be done at home.
So, I’m sharing with you the ultimate seated ab workout for women over 50, a 10-minute ab workout routine that you can do seated on a chair to help you achieve a toned midsection and improve your overall fitness.
This workout targets all areas of your core, including the abdominal muscles, lower abs, and obliques. Also, I’ve added high-intensity intervals to help you burn more calories and see results faster.
Say goodbye to boring workouts and hello to a stronger, more defined core!
Benefits of Seated Ab Workouts For Women Over 50
Sitting ab exercises are good for women over 50 in many ways. For starters, they are easy on the joints, which makes them perfect for people with arthritis or other joint problems.
Seated exercises can also help with back pain and balance issues by improving posture and building up core strength.
Another benefit of seated ab workouts is that they are easy to change to fit people of all fitness levels. This means that both new and experienced athletes can do it.
If you do seated ab exercises as part of your regular workout routine, you can speed up your metabolism, burn calories, and get rid of that stubborn belly fat.
Step-by-Step Guide To Seated Ab Workout For Women Over 50
Now that you know why seated ab exercises are good for you, let us start our seated ab exercise routine. After 45 seconds of each exercise, we will walk quickly with our knees raised for 15 seconds to keep our heart rate high and burn as much fat as possible.
Remember to warm up before you start any exercise routine, and if you have any questions or concerns about your health, you should talk to your doctor.
1. Knee Raises
To begin, sit on a sturdy chair with your feet flat on the ground and your hands resting on your thighs. Engage your core and slowly lift one knee towards your chest, then lower it back down. Alternate between each leg to activate the lower abs.
This exercise targets the lower abs and helps to strengthen the hip flexors. Follow along with the upbeat music and focus on maintaining proper form throughout the exercise.
2. Folded Arm – Knee Lifts
Maintaining the same seated position, fold your arms across your chest. Slowly lift one knee towards your chest while simultaneously bringing your opposite elbow towards your knee. Lower your leg and arm back down and repeat on the other side.
This exercise targets the obliques, engaging both the upper and lower abs, to provide a full core workout.
3. Knee to Elbow
Use your abdominal muscles to bring your knee to your elbow while keeping your back straight and your core engaged. This exercise is great for working the entire core, helping to tone and define your waistline.
READ ALSO: Easy 8-Minute Seated Abs and Lower Belly Fat Workout Over 50
4. Over-Under Clap
Get ready to challenge your core strength with over-under claps. Take your legs wide and lift your knees as high as you can while clapping underneath. This exercise engages the entire core and helps to improve flexibility.
5. Boxing Twist
Boxing for belly fat? Yes, please! Follow along with me as we punch through the air, engaging our core and burning calories with each twist. This exercise not only targets the abs but also works the arms and shoulders.
6. Uppercut Boxing
Now, let’s pick up the pace with uppercut boxing. Not only will this exercise target your abs, but it will also improve your overall fitness levels. Uppercut boxing targets the lower abs and helps to strengthen the entire core.
7. Knee Pulse Lift
Sit on the edge of your seat and pulse your knees for four counts, engaging your core throughout the movement. Feel the burn as you work those lower abs! This exercise is excellent for targeting the lower abs and building strength in the legs.
READ ALSO: 5-Minute Plank Challenge for Women Over 50 To Burn Belly Fat
8. Leg Raise Twist
Finish strong with leg raise twists. Keep your arms out wide as you twist from side to side, feeling the stretch in your obliques with each movement. Leg raise twists engage the entire core and help to tone the abdominal muscles.
9. Toe Reach
Stretch it out with toe reaches, reaching down to touch your toes from side to side. This exercise improves flexibility and mobility while targeting the entire core.
Cool Down Workouts
After completing your seated ab workout, it’s essential to cool down and stretch your muscles. Take a few minutes to walk around and perform gentle stretches, focusing on the abs, back, and hips. This will help prevent muscle soreness and promote flexibility.
READ ALSO: Strengthening Stretches For Your Back
For best results, combine cardio and strength training
While seated ab workouts are excellent for toning and strengthening the abdominal muscles, it’s essential to incorporate cardio and strength training exercises into your routine for maximum results.
Cardio exercises, such as brisk walking, swimming, or cycling, help to burn calories and promote overall weight loss.
Strength training exercises, such as lifting weights to build lean muscle mass, which increases your metabolism and helps you burn fat more efficiently.
If you do seated ab exercises along with cardio and strength training, you will get the best results and improve your health and fitness as a whole.
Closing Thoughts
Seated ab workouts offer a fantastic opportunity for women over 50 to sculpt their abs and shed those extra pounds.
Not only are these exercises low-impact and easy to perform, but they also provide numerous benefits, including improved posture, core strength, and flexibility.
You can get a toned midsection and live a healthy life by following the step-by-step workouts and doing cardio and strength training exercises.
Remember to start slowly, listen to your body, and consult with your healthcare provider if you have any concerns. So, go ahead and get started on your seated ab workout journey today!
Explore More
You might want to try this effective fat-burning walking workout if you want to keep fit and stay in shape.
For a more organized plan, you can also check out our 14-day glow-up fitness course, which includes strength training, low-impact cardio, walking exercises, stretching, and balance exercises.
You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.
Everything you need for healthy aging is just a click away.
