A 2011 study published in the Journal of Strength and Conditioning Research examined the effects of abdominal exercise. It involved 24 healthy and relatively inactive people between the ages of 18 and 40.
One group performed seven different abdominal exercises five days a week for six weeks. The participants improved their abdominal muscle endurance, but the researchers found no significant reduction in abdominal fat or waist circumference.
The study did not focus on people over the age of 60. However, it shows that exercising the abdominal muscles does not automatically mean that fat in the same area will disappear, according to PoznatSvet, as cited by Dagens.dk.
More than just the abs
The US CDC recommends that people aged 65 and older get at least 150 minutes of moderate-intensity physical activity per week. This could, for example, include brisk walking.
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In addition, the CDC recommends strength training at least two days a week, as well as activities that improve balance. The amount of exercise should be adjusted if health issues make it difficult to follow the recommendations.
Abdominal exercises should therefore only form part of an overall exercise routine.
Six good exercises
According to Eat This, Not That, trainer Terry Tateossian recommends six exercises for people over 60. They primarily target the deep muscles around the body's core and can also improve stability and posture.
The six exercises are the dead bug, bird dog, a modified plank with the knees on the floor, pelvic tilts, glute bridges, and controlled breathing with abdominal engagement.
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The key point is that doing large numbers of crunches is not necessarily the best approach after 60. These exercises cannot remove loose skin or specifically target abdominal fat, but they can strengthen the body and improve posture.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.