The exercise that strengthens the abdomen after 50 years

As we age, exercise becomes even more crucial to maintaining health and vitality. That is why the Harvard University School of Health has identified two types of ideal exercises to strengthen the abdomen after age 50.

These exercises not only help tone your core muscles, but they also help prevent aging-related problems such as bone loss and muscle weakness.

Strength training is essential for strengthening and toning muscles, especially as we age and our bones begin to deteriorate.

The World Health Organization (WHO) recommendation is to perform moderate aerobic physical activities for at least 150 to 300 minutes per week or vigorous physical activities for at least 75 to 150 minutes per week.

However, it is also important to incorporate specific exercises to strengthen the abdomen and central area of ​​the body.

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The Harvard Health School warns against traditional sit-ups, such as sit-ups and crunches, which can be harmful for older adults.

Instead, they recommend exercises that work multiple muscle groups at once, such as the glute bridge and plank. These exercises not only strengthen the muscles in your abdomen, but also help strengthen the muscles in your back, arms, and shoulders.

The glute bridge, often misinterpreted as an exercise that only works the glutes and legs, is actually one of the best exercises for strengthening the core. This exercise involves raising your back and glutes while contracting your abdomen, creating a contraction from your rib cage to your pelvis and from your belly button to your back.

On the other hand, the plank is known for its ability to work almost all the muscles in the body at the same time. By holding a push-up position, this exercise creates a contraction of the core, arms, and shoulder muscles. It is essential to stay as rigid as possible during the plank, as if you were doing a plank.