Your “after 50″ abs

Yep, it’s that time of year. Almost every magazine you see has a coverline that boasts how to “Get Six Pack Abs!” Usually in 3 weeks.

Maybe that’s why I prefer home decor magazines.

Getting “abs” can be tricky for anyone. But if you’re over 50, oh, my!

It’s not impossible, but is it really what you aspire to?

A good goal, in MY opinion, is to strengthen your abdominal muscles so they support you and assist you while exercising and during all the activities of daily living (ADL).

Strong abdominal muscles will help you maintain good posture and avoid low back pain and fatigue.

Getting “6-pack abs” after age 50 requires a very strict diet, appropriate exercise (entailing strength training to lower your body fat and build the abdominals so they become visible,  and some amount of cardio work) and making sure your body is functioning properly.

That last bit is the tricky part! 

Because it’s not just ONE thing you need to think about.

Yes, your hormones have to be at healthy levels–your sex hormones (estrogen, testosterone and progesterone), plus insulin, thyroid, cortisol.

Your neuromtransmitters, or brain chemicals, too. (GABA, serotonin, acetylcholine and dopamine)

The good thing is…if you get your body in good repair, you’re improving your health.

So…with or without the “abs”…you’re better off!

The Crunch

This is the basic “ab exercise.” I have found it works. No need for machines or fancy devices.

You only need your body to work the abdominal muscles.

• Lie down on your back on an exercise mat or on a bench.
• Place the fingertips of one hand behind your head. Place your other hand lightly on your abdominals. (You should feel them contracting as you exercise. This enhances that mind-muscle connection.)
• Lift up your legs so that your thighs are perpendicular with the floor and your shins are parallel with the floor. (Your hips and knees are roughly at right angles.)
• Slightly lift your upper body off the floor to get in the start position. Keep your neck aligned with the rest of your spine. Keep your eyes on the ceiling. Resist the urge to pull on your neck with your hand or to curl your head forward.
• Raise your upper body up (towards the ceiling). Your shoulder blades will clear the floor. Your abdominal muscles, which run from your sternum to your pelvis, will contract (squeeze together, like an accordion).
• Squeeze your abs at the “top” of the movement, then slowly return to the start position (where you shoulders are off the floor). This retains tension on the muscle.
• Repeat for as many repetitions as you can get in good form. Once you start pulling on your head, or jerking up–you no longer have “good form” and you could be putting yourself at risk for injury.
• Stop. Rest 30-60 seconds. Repeat 2 more times.

Now, you CAN go to the gym and use one of many ab machines. They won’t hurt you. But you don’t need them.

Also, using your own bodyweight should be enough resistance for you to develop and strengthen your abdominal muscles. Using a machine usually entails adding some resistance. It can be interesting to use these from time to time, for variety. I wouldn’t rely on them. 

Remember: Your abdominals are a muscle group, like any other, that can grow.

As you train the abs–especially if you’re regularly adding weight to the workout–your obliques (the muscles at the sides of your waist) can also grow.

Bigger obliques=your waistline thickens.

But don’t shy away from training your abdominals because of that.  

Train intelligently and you can be a strong, fit woman.