In the United States, there is no one who is over 60 years old and does not know the great Denise Austin. Fitness instructor and sports starhis videos and exercise books kept an entire generation in shape. But being 67 years old is no reason to retire from the world of fitness, as demonstrated by Austin, who remains very active on her social networks and recommends exercises for people who have crossed the line of 60.

And staying in shape during this decade is essential for health. The WHO recommends that people of these ages do at least 150 to 300 minutes of moderate exercise a week, or 75 to 150 minutes if they opt for vigorous exercise sessions. Muscles are essential to take care of the bones and avoid injuries, and in this aspect the abdominals play a fundamental role. Therefore, today we want to recommend the best exercise that you can do from 60 to maintain a strong and healthy abdomen. Ready to take care of your health and shape your figure?

Why is it important to strengthen the abdominals?

Although talking about losing your belly, reducing your waist or gaining abs may sound superficial, the truth is that This area of ​​the body is key for physical health. And especially after 60 years. Some of the most important reasons are the following:

• Enhances balance. After a certain age, the ability to maintain balance and coordination begins to decrease. Having a strong core can significantly help maintain balance and stability, which is key to preventing falls and injuries. The central muscles of this part, known as the core, are essential for maintaining good posture and facilitating daily movements.
• Prevents back pain. Strong abdominal muscles contribute to the support of the spine and pelvis, which helps prevent back pain, a common discomfort after the age of 60. A strong abdomen can relieve pressure on the spine, improving body alignment and thus reducing the risk of problems such as sciatica or lower back pain.
• Improves metabolic health. The regular exercise that is necessary to strengthen the abdomen can help reduce abdominal fat, which is particularly dangerous for cardiovascular health, as indicated by the most recent studies on health and nutrition. The accumulation of visceral fat in the abdomen is associated with an increased risk of heart disease, type 2 diabetes and other metabolic conditions.
• Respiratory function and digestion. A strong abdomen can also improve respiratory function, since the abdominal muscles participate in deep breathing and forced exhalation. Developing this muscle group can also improve posture, as previously explained, which can promote digestion, reducing problems such as constipation.

An effective exercise to strengthen the abdominals

Now that you know how important it is to maintain this area after 60, regardless of its aesthetic function, it’s time to get to work. If you want to keep your body in shape and take care of your health in adulthood, This exercise from the great Denise Austin cannot be missing from your daily exercise routine:

Vertical sit-ups with weights

@thedeniseaustin Replying to @Alex jay ♬ original sound – Denise Austin

To avoid back problems that classic sit-ups performed in a horizontal position can cause in people over 60, Austin recommends an exercise that is done standing and with two weightsone for each arm. She uses 2 kg, although you must adapt the weight to your current state and go up as you can, without straining your body, to avoid injuries.

Do you have everything you need? Then we begin!

• Stand with a weight in each hand and raise your arms above your head. It is important that you maintain a straight back and correct posture throughout the exercise.
• Strengthen your abdomen and maintain it during the following steps.
• Raise one of your knees, at the same time tilting your back to bring it closer to your chest.
• At the same time, lower your elbows (without changing the position of your forearms, which will continue to hold the weights up) towards your knees.
• It is not necessary for them to touch, simply lower your arms and raise your knee. Do not force the posture at any time and, if you feel pain, consult an expert or reduce the intensity of the exercise.
• Lower your knee and relax your abdomen.
• Repeat with the opposite leg.
• You can do sets of ten repetitions (five with each leg) and add a rest of two or three minutes between sets.