Are you looking for an effective way to tone your abdomen and improve your stability, but without leaving home? Pilates has proven to be an excellent option for people of all ages, especially for women over 50 years old who want to stay active and healthy.
It is a wonderful discipline that offers countless benefits, such as improving flexibility, strength and posture, reducing stress and, most importantly,!helps you stay active and full of energy! Best of all, you can practice it from the comfort of your home, without the need for sophisticated equipment.
Within the world of pilates, there is a star exercise that I want to present to you and that will change the way you see exercise, even if you have never done sports. It’s simple, effective and, believe it or not, It can completely transform your abdomen even if you have crossed the threshold of 50!
If you’re ready to say goodbye to that one stubborn abdominal fat and strengthen your coreI’ll teach you step by step so you can incorporate it into your routine today!
Do you want to lose abdominal fat? try this exercise
Pilates has become an invaluable ally for elderly women looking to stay active and healthy. This low-impact discipline offers a complete workout that strengthens muscles, improves flexibility and promotes correct posturecrucial aspects to prevent injuries and maintain independence as we age.
But if your goal is tone your abdomen and say goodbye to accumulated fat, even if you have never practiced Pilates, the lateral turns or side twist you have to try them!
This exercise, also known as the “Russian twist,” is a Pilates classic that focuses on strengthen the core of your bodywhich includes the abdominal, oblique and lumbar muscles.
Side twists will not only help you burn belly fat, but will also improve your posture, They will strengthen your back and give you greater stability in your daily movements. And all this without leaving home and with just one mat!
How is this exercise done? I’ll explain it to you step by step!
To practice lateral turns, side twist either russian twist effectively, it is essential to master the correct technique. Karen Zárate, personal trainer, emphasizes the importance of a good execution to get the best results from your workouts. On his YouTube channel, Zárate offers a detailed step-by-step explanation of this exercise, so you can learn the proper technique and avoid injuries.
- Sit on a mat or comfortable surface with your legs bent and feet flat on the floor.
- Lean back slightly while keeping your back straight and contracting your abdominal muscles.
- Clasp your hands in front of you or place them behind your head if that is more comfortable.
- Slowly turn your torso to one side, keeping your abs tight.
- Return to the starting position and repeat the movement to the other side.
The trainer also offers the option of do it with weight to gain stability and achieve results in less time. If you do it at home and you look prepared, you can do it by holding a dumbbell, a water bottle, or a loaded backpack in your hands and in front of you. But don’t want to run without first learning to walkRemember that the key is to first learn the proper technique.
Lateral twists with weight.
How many sets or repetitions would be appropriate?
The ideal is to perform 10 to 15 repetitions in each direction, depending on your fitness level. You can start with 2 series and gradually increase as you feel stronger.
Benefits you will obtain if you practice this exercise
Lateral twists are a very complete core exercise that also offer a series of benefits for the rest of the bodyespecially for elderly women.
- Burn abdominal fat. This exercise is ideal for reducing fat located in the abdomen and achieving a flatter and more defined belly.
- Strengthens the core. Lateral twists work the abdominal, oblique and lumbar muscles, improving the strength and stability of your core.
- Improves posture. By strengthening the core, this exercise will help you maintain correct posture and avoid back pain.
- Increases flexibility. Lateral twists also help improve the flexibility of your spine and hips.
- Stimulates blood circulation. This exercise promotes blood circulation in the abdominal area, which helps eliminate toxins and reduce inflammation.
How often should I do side twists?
For best results, it is recommended to perform this exercise 3 to 4 times a weekleaving a rest day between each session to allow your muscles to repair and strengthen.
In addition to lateral twists, I recommend complementing your routine with other Pilates exercises that work different muscle groups of the bodysuch as the legs, arms and back, to obtain a complete and balanced session. Don’t you know very well how to do it? Well, don’t worry, because I’ve designed one so you can get started today!
My complete Pilates routine for women +50
To complement the lateral turns and work the whole body in a balanced way, I propose this simple Pilates routine adapted for you. Perform each exercise with smooth and controlled movementslistening to your body and respecting your limits.
Roll Down. Sit with your legs extended and your back straight. Inhale and raise your arms. Exhale as you round your back, vertebra by vertebra, until your hands touch the floor. Inhale to return to the starting position. Repeat 5 times.
Bridge Lie on your back with your knees bent and your feet flat on the floor. Inhale and raise your pelvis off the floor, contracting your glutes and abdomen. Hold the position for a few seconds and exhale as you slowly lower yourself down. Repeat 10 times.
Spine Stretch Forward. Sit with your legs extended and your back straight. Inhale and raise your arms. Exhale as you lean forward, keeping your back straight and lengthening your spine. Inhale to return to the starting position. Repeat 5 times.
Leg Circles. Lie on your back with your arms at your sides and your legs extended. She lifts one leg and makes small circles in the air, first in one direction and then in the other. Repeat 5 times with each leg.
Bird Dog. Get into a quadruped position, with your hands under your shoulders and your knees under your hips. Extend one arm forward and the opposite leg back, maintaining balance and body alignment. Hold the position for a few seconds and return to the starting position. Repeat 5 times with each side.
Don’t forget to lead a healthy lifestyle, with a balanced diet and enough rest to maximize the benefits of your exercise routine! And remember, above all, the key is consistency.