2024-04-13 00:30:20
In this news
- Two key Pilates movements to strengthen the abdomen if you are 50 years old
- Two Pilates exercises that you should do if you are over 50 years old and want to strengthen your abdomen
Maintaining a fit and healthy body is a goal that we all want to achieve, especially as we advance in age. Pilates has become a popular option to strengthen the body comprehensively.
In particular, for those over 50, finding exercises that work the abdomen safely and efficiently is essential.
For this reason, there are two Pilates exercises specifically designed to help you obtain a strong and defined abdomen, regardless of your age.
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Two key Pilates movements to strengthen the abdomen if you are 50 years old
Regular Pilates practice stands out for its focus on strengthening the core, which includes the abdominal muscles, lumbar muscles, and the deep muscles of the pelvis and back.
This holistic approach helps tone and define the abdomen, in addition to significantly contributing to improving body posture and preventing lower back-related injuries.
Within the repertoire of Pilates exercises, there are two movements that stand out for their ability to strengthen the abdomen effectively and safely, according to the Vitonica portal.
The practice of Pilates is very beneficial for the body. (Photo: Freepik)
These movements focus on activating the abdominal muscles in a controlled manner, without putting excessive pressure on other areas of the body.
By performing these exercises correctly, deep work is achieved in the abdominal muscles, resulting in greater stability and resistance in this area.
Two Pilates exercises that you should do if you are over 50 years old and want to strengthen your abdomen
The interesting thing regarding these two movements is that they can be easily adapted to different fitness levels, making them accessible to people of all ages and levels of Pilates experience:
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Pelvic lift: When performing the pelvic lift, it is important to focus on contracting the abdominal and gluteal muscles to raise the pelvis in a controlled manner.
This exercise not only strengthens the abdominals, but also works the hamstrings and glutes, providing a complete workout for the core area of the body.
Keep your upper back in contact with the mat and avoid arching it excessively to prevent injuries and maximize the effect of the exercise on the abdomen.
He performed the repetitions consciously, controlling the movement at all times and avoiding excessive speed, to obtain better results in terms of abdominal strengthening and core stability.
With these two pilates exercises you can keep your abdomen strong. (Photo: Freepik)
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Hundred with legs at 90 degrees: The Hundred exercise is known for its ability to intensely strengthen core muscles, which include the abdominals, obliques, and deep back muscles.
By elevating the legs to 90 degrees off the ground, an additional challenge is added to balance and stability, which enhances work in the abdominal area.
Maintain an adequate distance between your chest and chin when raising your head to avoid tension in the neck and focus effort on the abdominals.
Perform arm pulses during exercise to increase intensity, improve muscle endurance, and promote coordination between arm and leg movement.
Practice this exercise regularly to have a stronger and more defined abdomen, and also to improve posture, stability and overall body coordination.
Before carrying out or modifying your daily routine, it is recommended to consult with a specialist.
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