How to get firm abs after 50?

Having firm abdominal muscles is not a simple thing, especially for those who have passed the age of 50. According to Dr. Nguyen Trong Thuy (Former Doctor of the National Men's Football Team and U23 Vietnam), normally, abdominal muscles need to be stimulated by exercise.

However, just doing abdominal exercises is not enough, the practitioner must simultaneously reduce the overall fat to a relatively low level, melt away excess fat in the abdomen and reveal muscle mass. This process lasts at least a few weeks to a few months. However, even if you have abdominal muscles, you still need to maintain regular exercise, because if you stop exercising for a short time, the abdominal muscles can start to shrink.

Not only that, in people aged 50, there are also many factors that affect the training process such as hormonal changes, slow metabolism and reduced muscle mass...

Abdominal muscles need to be stimulated by exercise.

1. Best exercises for abs

Although abs training is difficult for people over 50, with the right approach and a healthy diet you can have the body you want.

Core-focused exercises are the best choice for shaping abs for people in their 50s. These exercises target the abdominal muscles, improve body stability, and are good for building functional strength and mobility, and include: Planks, mountain climbers, and bicycle crunches.

In addition, you should practice combination exercises to burn more calories, tone your body, build muscle, help increase hormones and increase metabolism. These are essential factors to reduce fat and shape your abs.

Compound exercises are movements that use the combined strength of multiple muscle groups at once. They can be combined with squats, deadlifts, or Russian twists, Pallof presses. These movements help stimulate the core muscles and help the body stay strong and stable during daily activities.

Note, it is important to maintain consistency when practicing and maintain proper posture.

Core exercises help you get the abs you want.

2. How long should I exercise to get firm abs?

To achieve toned abs, people over 50 should do core strengthening exercises at least 3 to 4 times a week, combining a balance of strength training and cardio. In addition, it is necessary to monitor the body to avoid overexertion, because it can lead to injury and reduced training performance, even failure.

Therefore, you should rest between training days to allow your muscles to recover and grow. You can alternate between low-intensity training sessions such as walking, jogging, yoga or Pilates...

3. Combine diet

Besides a workout plan, you need a healthy, suitable diet:

- Balance calories intake and expenditure: This is very important to lose fat and reveal abs.

- Eat enough protein: Protein is fuel for muscles, helps muscles recover and develop while also helping you feel full longer, reducing cravings and snacking. You can choose lean red meat, fish, chicken, eggs, beans...

- Add whole foods such as green vegetables (broccoli, kale, cabbage, beans, cabbage), fruits rich in vitamin C (oranges, grapefruit, tangerines, lemons), lean protein and healthy fats... These foods contain a lot of essential nutrients and antioxidants, ensuring the metabolism and body are in the best condition. In addition, you need to drink enough water, about 2-2.5 liters per day.

Source: https://giadinh.suckhoedoisong.vn/lam-the-nao-de-co-co-bung-san-chac-sau-tuoi-50-172240528144057717.htm