6 Essential Workouts to Trim Your Waistline After 50

Your core is one of—if not the-the most important components for posture, stability and functionality. That’s why it’s crucial to optimize your workout routine to ensure it’s the best it can be to lean out your midsection. We chatted with a fitness pro who shares six core exercises to help you shrink your waistline at 50. Combine these moves with regular strength training, a nutritious diet and cardio, and you’ll be well on your way to reaching your fitness goals.

Garrett Van Aukena certified personal trainer at Lifetime Brookfieldbreaks down six core exercises for people 50 and older that don’t require fancy equipment and can be done right at home.

The exercises

Plank

“The planks engage the entire core, especially the rectus abdominis (your classic six-pack muscles) and your transverse abdominis (which acts like a corset to tighten the waist),” explains Van Auken.

1. Start with your forearms on the floor and step your feet back.
2. Twist your glutes toward your heels as you draw your belly button in.
3. Hold the position while keeping your core tight the entire time.
4. Perform 3 sets of 15 to 60 seconds

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Russian twist

“Russian Twists work the obliques (located below our ‘love handles’),” says Van Auken.

1. Sit on the floor with your knees bent and your hands clasped in front of you.
2. Lean back slightly to a 45-degree angle.
3. Lengthen your spine and activate your core.
4. Twist your torso from side to side, keeping your legs and hips stable.
5. Perform 3 sets of 10 to 15 reps per side

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Kill insects

“Dead Bugs strengthens the deeper muscles of your core, which helps improve posture and [create] a longer and slimmer upper body,” says Van Auken.

1. Lie flat on your back with your arms outstretched and your knees bent at a 90 degree angle.
2. Press your lower back into the floor and activate your core as you extend your right arm overhead and extend your left leg.
3. Bring your arm and leg back up to the starting position and repeat on the opposite side.
4. Do 3 sets of 10 to 15 reps per side.

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Leg raises

“Leg raises target the muscles of your lower abs, helping to pull your pelvis up and ‘suck in’ your stomach,” points out Van Auken.

1. Lie flat on your back with your arms at your sides.
2. Engage your core and press your back flat into the ground as you lift your legs to 90 degrees.
3. Use the controller to lower them without touching the ground.
4. Do 3 sets of 10 to 15 reps.

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Side planks

1. Lie on one side of your body with your knees and feet stacked.
2. Stand up on your forearm.
3. Activate your core as you lift your hips off the floor, creating a straight line from your head to your heels.
4. Complete 3 sets of 15; 60 seconds per page.

Bird dogs

“Bird dog also strengthens the deeper muscles of the core, which helps improve posture and stability,” says Van Auken.6254a4d1642c605c54bf1cab17d50f1e

1. Get on all fours with your hands under your shoulders and your knees under your hips.
2. Activate your core and pull your stomach towards your spine.
3. Maintain a flat back as you extend your left arm and opposite leg.
4. Hold for one to two seconds, then repeat on the opposite side.
5. Perform 3 sets of 10 to 15 per side.