Fitness tips: 7 best exercises for women to get six pack abs after 50

Incorporating these exercises into your routine and maintaining a healthy lifestyle, you can work towards achieving a six-pack, even after 50. (Image: Canva)

Achieving six-pack abs after 50, particularly for women, can be a rewarding but challenging goal. As we age, maintaining muscle tone and reducing body fat become more difficult due to hormonal changes and a natural decline in metabolism. However, with a combination of targeted exercises, a healthy diet, and consistent effort, it's entirely possible to sculpt a strong, toned midsection. The key lies in integrating effective core workouts with a balanced, nutrient-rich diet and staying committed to a regular fitness routine. Incorporating exercises that target all areas of the abdomen, alongside cardiovascular activities, and strength training, helps in building muscle and burning fat.

Here are seven simple exercises to help you on your journey suggested by Mumbai- based fitness expert Marcelle D’Costa.

Planks

• How to do it: Start in a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels.
• Benefits: Strengthens the core, shoulders, and back.
• Duration: Hold for 30-60 seconds. Repeat 2-3 times.

• How to do it: Lie on your back with your hands behind your head. Bring your knees to a 90-degree angle and perform a pedaling motion with your legs while touching your elbow to the opposite knee.
• Benefits: Engages the upper and lower abs as well as the obliques.
• Reps: 15-20 per side. Repeat 2-3 times.

• How to do it: Lie on your back with your legs straight. Lift your legs towards the ceiling while keeping them straight and then lower them slowly without touching the floor.
• Benefits: Targets the lower abs.
• Reps: 10-15. Repeat 2-3 times.

• How to do it: Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground. Hold a weight or a ball with both hands and twist your torso from side to side.
• Benefits: Works the obliques and improves balance.
• Reps: 15-20 per side. Repeat 2-3 times.

• How to do it: Start in a push-up position. Bring one knee towards your chest and then quickly switch legs, as if running in place horizontally.
• Benefits: Increases core stability and cardiovascular endurance.
• Duration: 30-60 seconds. Repeat 2-3 times.

• How to do it: Lie on your back with your arms extended towards the ceiling and your legs in a tabletop position. Lower your right arm and left leg simultaneously while keeping your lower back pressed to the floor. Return to the starting position and switch sides.
• Benefits: Enhances coordination and core strength.
• Reps: 10-15 per side. Repeat 2-3 times.

• How to do it: Stand with your feet shoulder-width apart and place your hands behind your head. Lift your right knee towards your right elbow while bending your torso to the side. Return to the starting position and switch sides.
• Benefits: Targets the obliques and improves balance.
• Reps: 15-20 per side. Repeat 2-3 times.

Consistency is key: Perform these exercises regularly, at least 3-4 times a week.

Healthy diet: Combine these exercises with a balanced diet rich in protein, fiber, and healthy fats to reduce overall body fat.

Hydration: Drink plenty of water to keep your body hydrated and functioning properly.

Rest and recovery: Ensure you get enough rest and recovery time to allow your muscles to repair and grow.