Three Floor Exercises Accelerate Stomach Slimming More Efficiently Than Crunches Following the Age of 45
As we age, our bodies undergo changes that affect our physical abilities, including our core strength. After the age of 45, core muscles may not fire as effectively as they used to, making traditional exercises like crunches less effective. However, there are three floor exercises that can help strengthen the core, improve posture, and protect the spine: the Dead Bug, Plank with Shoulder Taps, and Side Planks.
Dead Bug
The Dead Bug exercise is a great way to strengthen deep core muscles and improve core stability without stressing the spine. To perform this exercise, lie flat on your back with your arms extended toward the ceiling and your legs bent at 90 degrees. Press your lower back firmly into the ground, then slowly lower your opposite arm and leg while keeping your lower back on the floor [1][5].
Plank with Shoulder Taps
The Plank with Shoulder Taps is a variation of the plank that challenges the core by maintaining stability while adding movement through shoulder taps. This exercise engages the entire core, including stabilizing muscles that are essential after 45 to 50 years of age [5][2].
Side Planks
Side Planks target the obliques and help with lateral core strength and stability, which are often neglected by crunches. To perform a Side Plank, lie on your side with your feet stacked, then lift your hips off the ground while keeping your body in a straight line. You can progress the exercise by lifting the top leg to increase the difficulty [5].
These exercises engage not just the superficial abdominal muscles but also the deeper core muscles critical for posture, balance, and injury prevention as we age. They are also gentle on the spine compared to traditional crunches, making them safer and more effective for people over 45 [1][2][5].
In addition to these exercises, the Forearm Side Plank with Reach-Through is another effective move for strengthening the obliques, shoulders, and hips, and sharpening posture. This exercise forces the core to resist twisting under pressure and makes the body shake, leading to a tighter midsection [3][4].
The Reverse Tabletop March is another fat-burning move that can be done anywhere after 40. It demands balance and control, hits the lower abs in a way most floor exercises miss, challenges the entire core while locking in shoulder and hip strength, and makes the body shake, leading to a tighter midsection [6][7].
By incorporating these exercises into your workout routine, you can tighten your waist, protect your spine, and work your core like it's supposed to.
- The Dead Bug exercise, a floor exercise that strengthens deep core muscles, improves core stability, and protects the spine, is a great alternative to traditional exercises like crunches for individuals over 45.
- The Plank with Shoulder Taps, a challenging variation of the plank that engages the entire core, including essential stabilizing muscles for individuals over 45, can help improve posture and support in daily life as we age.
- Side Planks, which target obliques and help with lateral core strength and stability often neglected by crunches, can be an effective option for individuals over 45 looking to strengthen their core and protect their spine.
- Incorporating exercises like the Forearm Side Plank with Reach-Through, the Reverse Tabletop March, and a variety of core-focused movements into your fitness-and-exercise routine can support overall health-and-wellness, strengthen the core, tighten the waist, and protect the spine as we age.
