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Get a Flatter Stomach at 50 With This Tummy-tightening Challenge

Put your core strength to the test and sculpt a flatter stomach with this circuit.
FACT CHECKED BY Alexa Mellardo

If you're aiming to get a flatter stomach at 50, we have just the tummy-tightening challenge that'll leave your core lean and toned if you stick to it. You may already be aware of the benefits of staying physically fit as you age. Exercise helps maintain and enhance your strength, gives you the energy to do the activities you love, improves your balance, decreases stress, and helps you get a good night's rest. Plus, it's a total mood-booster. That all sounds pretty appealing, right?

Growing older comes with changes and relatable challenges. You lose lean muscle mass, and your metabolism just isn't as fast as it used to be. Staying active throughout your life is key, and we won't sugarcoat this—it becomes more challenging the later you start. So we curated this tummy-tightening challenge that'll help you lead a healthy lifestyle and ensure your fitness game is strong.

When thinking of just the right exercises, many individuals naturally gravitate toward ab movements. Core exercises have their place, but doing them alone won't help you get a flatter stomach at 50. If you're looking to tighten up your tummy, then you need to prioritize strength training. It helps you burn more calories, sculpt muscle, and elevate your metabolism so you can lose fat.

So without further delay, here's a circuit you can include at the end of your workout to challenge your core strength. Set a timer for five minutes, and perform as many sets of the following exercises. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Hollow Body Rocks

trainer demonstrating hollow body hold
Tim Liu, C.S.C.S.

For this exercise, lie down flat on your back with your arms extended over your head and your feet straight out and together. Pressing your lower back to the floor, slightly curl yourself up, lifting your legs and arms above the ground. Your body should be in the shape of a banana. Begin rocking your body back and forth, all while maintaining tension in your abs. As you perform the exercise, be sure to keep your ribs pulled down to avoid using your lower back. Complete 8 to 10 reps.

Related: 3 Exercises for a Smaller Waist That Trainers Swear By

Dead Bug

trainer demonstrating dead bug exercise to get a flatter stomach at 50
Tim Liu, C.S.C.S.

Begin this next movement on your back with your hands facing up towards the ceiling and your knees up. Fill your belly with air, and pull your ribs down so that your lower back presses into the floor. Take one of your arms and the opposite leg, and extend them all the way just above the floor. Once you've reached that point, exhale while keeping tension in your core. Then, bring the arm/leg back up, and repeat with the opposite side. Complete 6 reps on each side.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals

Figure 8

figure 8 exercise
Tim Liu, C.S.C.S.

Start off your Figure 8 by leaning back with your feet fully extended. Lift them up a few inches off the ground, and begin drawing a figure 8 (or infinity sign) with your legs, crisscrossing while maintaining tension in your core. Once you complete one loop around and draw a figure 8, that's 1 rep. You can continue drawing in the same direction, or go in reverse for the next rep. Complete 8 reps total.

Side Plank Hip Lift

trainer demonstrating side plank hip raise to get a flatter stomach at 50
Tim Liu, C.S.C.S.

For this final move, set yourself up against the wall with your heels, butt, and shoulders touching the wall. Get your shoulder in line with your wrist and your feet stacked on top of each other. Keep your core tight and glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques. Complete 10 reps on each side.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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