As the people age the quest for a shaped waistline gets harder. There are many reasons why it happens, including hormonal changes that encourage excess calories to “attack” the belly, where they are stored as fat.
The results of the study, conducted by the researchers at the University of Vermont who tested 178 healthy-weight women ages 20 to 60, showed that the oldest had 55% more belly fat than the youngest.
Most of the experts agreed that a bigger belly for elders isn’t inevitable, but the tummy-toning exercises can help. So, they recommend working pilates workout and training, which they believe is a secret weapon for everyone. Their believing is based on the real effects of pilates on the abdominal muscles.
Pilate’s instructor Michelle Dozois, designed the Pilates workout, which is offered in this article.
For maximum results, do a Pilates workout three times a week, every other day. Follow the next instructions:
- Toe Dip
Starting position – Lying on your back with your legs up and bent at 90 degrees
— Start with the thighs straight up and calves parallel to the floor
— Resting on your hands at your sides, palms down, keep your abs contracted
— Press your lower back toward the floor
— Inhaling and lowering your left leg for a count of 2 (“down, down”), move your hip and dip your toes toward the floor. The toes shouldn’t touch the floor.
— Exhaling, raise your leg back to the starting position for a count of 2 (“up, up”).
Repeat the movements with your right leg, alternating the legs until you’ve done 12 reps with each leg.
- Double Trouble Leg Circles
Starting position – Lying with your back on the floor, place your hands under your glutes. Your legs should be extended straight out. If you do it with a partner he/she should be in the same position on your opposite side.
– Begin with lifting your legs straight up in the air and lowering them gently. Your core should be fully engaged and backflushed against the floor
– Stop when it becomes difficult to keep your back against the floor.
– While your core is engaged, slowly draw a circle clockwise in the air with your feet. (To avoid knocking the feet with your partner, he/she should be going counter-clockwise)
– Repeat the movements for 30 seconds, then switch on another side (counterclockwise) for 30 seconds.
Having trouble – try bending your knees to 90 degrees.
Starting position – Lying on your back with your legs up and bent at 90 degrees with your hands behind your head, elbows out to the sides
– Start with curling up to raise your head, neck, and shoulders off the floor
– Inhaling, rotate your torso to the left and bring your right knee and left shoulder toward each other, extending your right leg toward the ceiling in a diagonal line from your hips.
– While exhaling, rotate to the right, bringing your right knee toward your left shoulder and extending your left leg.
– That completes one rep. Perform 6 reps.
- Leg Kick
Starting position – Lying on your left side with your legs straight and together. The body should form one long line.
– Propping yourself up on your left forearm and elbow, lift your ribs off the floor and your head toward the ceiling.
– Placing your right hand lightly on the floor in front of you make a balance.
– Raising your right leg to hip level and flex your foot so your toes are pointing forward
– Exhale during the kick, swing your right leg forward as far as comfortably possible
– Pulse for 2 counts (“kick, kick”).
– While inhaling, point your toes, and swing your right leg back past your left leg
– That completes one rep
Perform 6 reps without lowering your leg and then switch sides and repeat.
- Side Bend
Starting position – Standing up straight. Hold a dumbbell on the right hand (palms facing the torso) and with the left hand hold your waist. Keep the feet flat at the floor placed at shoulder width.
– Start bending only at the waist to the right as far as possible, breathing in as you bend to the side
– Hold that position for 10 to 30 seconds and come back up to the starting position as you exhale. Keep the rest of the body stationary.
– Repeat the movements bending to the opposite side
Perform 6 reps on each side.