How to Get Abs at Any Age (Even 50 Years Old)

The daily hustle and bustle, the duties, the obligations — they have always kept you busy. Life's responsibilities have always taken center stage, leaving your dreams of achieving toned abs on the back burner.

But now, things are different.

With a bit more time and focus on your hands, you're ready to prioritize your health and fitness… and get those abs you've always wanted! 🔥

We understand that you're not just looking for a fad or a quick fix. You want real, lasting change. That's what this blog is all about. It will give you practical, safe, and effective workouts no matter your age. It’s never too late to get abs!

🤸🏻‍♀️ The Go-To Exercises For Strong, Defined Abs

When it comes to ab workouts, the usual picture that pops into most minds is a chiseled six-pack.

Getting abs is not just about the 'show muscles', your rectus abdominis. There's more to your core than what meets the eye.

We have the obliques (both internal and external), the transverse abdominals, and an array of internal stabilizers all working behind the scenes. They've got your back — and your front, and your sides — supporting you in every movement you make.

All these muscles act as your body's control center. They help you lift, twist, bend, and even stand tall. So when you're designing your ab workouts, it's crucial to create a routine that strengthens and sculpts your core from all angles.

Now, you might be thinking: "I'm busy, with a packed schedule. How am I going to find time for this comprehensive workout?"

Many people are in the same boat, juggling work, family, and personal commitments. But here's an interesting fact: not all exercises need to be done in the gym.

There are exercises that you can do in the comfort of your home, during your lunch break, or even while attending a meeting where you are not an active participant.

Here are 5 specific exercises you can do for abs, with variations even if you’re a total beginner.

Plank

Lie face down, and lift your body off the ground by supporting your weight on your forearms and toes. Keep your body in a straight line from head to heels. This exercise targets the entire core and helps improve overall stability.

For beginners, try a modified plank by dropping your knees to the floor, which will reduce the intensity.

Bicycle Crunches

Lie on your back, hands behind your head. Lift your knees to a 90-degree angle. Bring one knee towards the chest while straightening the other leg and twist your torso to bring your opposite elbow to the bent knee.

This helps work your rectus abdominis and the obliques.

Beginners can perform this without the twist initially to get used to the movement.

Russian Twists

Sit on the floor, knees bent, feet flat. Lean back slightly and lift your feet off the ground, keeping your knees bent. Hold your hands together and twist your torso to each side. This works the obliques and transverse abdominals.

For beginners, keep your feet on the ground for stability as you twist.

Bird Dog

Sit on the floor, knees bent, feet flat. Lean back slightly and lift your feet off the ground, keeping your knees bent. Hold your hands together and twist your torso to each side. This works the obliques and transverse abdominals.

Beginners can lift just the arm or just the leg initially to get comfortable with the move.

Dead Bug

Lie on your back, arms extended toward the ceiling, and knees bent at 90 degrees (like a dead bug!). Slowly extend one leg and the opposite arm away from you, then bring them back to the starting position and switch sides. This targets the deep core muscles and promotes stability.

For beginners, only extend the leg while keeping the arms stationary.

While these exercises are simple and can be done at home, it's always crucial to focus on form and controlled movement. Your core is the star of the show, so ensure it's doing the work and not your neck or lower back.

If you want some ideas for exercises you can do in the gym, here's a great video from Clark Bartram…


🏌️ Making Everyday Tasks Your Ab Workout

Life gets busy, and we understand that not every day will allow for a dedicated workout session.

You will often have unique schedules filled with activities like golfing, traveling, working from home, cooking meals for the family, and attending social events.

But that doesn't mean you have to miss out on opportunities to strengthen your core.

What if these activities could also contribute to your core training, provided you approach them mindfully?

When Golfing

Consciously engage your core with each swing when you're out on the course. Consider getting a few lessons focused on proper swing technique, which can help you better understand how to engage your core during play.

While Traveling

Opt for a suitcase you can carry, and not just wheel away. As you walk through the airport, use your suitcase as a makeshift farmer's walk exercise. Make sure to switch hands to work both sides of your body equally.

Home Office Activities

Swap your office chair for an exercise ball. The instability of the ball requires you to use your core muscles to stay balanced, essentially turning your entire workday into a low-key core workout. Start with short periods of time and gradually increase as your core strength improves.

While Cooking

Spice Up Your Meal Prep with Core Engagement: Use a step stool for high cupboards instead of straining to reach. This forces you to step up and down, subtly working your core. Similarly, squat or lunge to reach lower cabinets rather than bending from the waist.

At Charity Events or Social Gatherings

Wear high heels or dress shoes, which subtly engage your core for balance. Also, take a few dance lessons before the next gala and show off your moves. Dancing is a fun and effective way to engage your core and other muscles.

🚴 Don't Skip Cardio

You may have the strongest abs in the world, but if they're hidden under a layer of fat, they won't be visible.

Cardiovascular exercises or cardio are incredibly effective at burning calories. When your body burns more calories than it consumes, it starts to use stored fat for energy, which can lead to overall fat loss. This includes the layer of fat that may be hiding your abs.

Cardio also plays a crucial role in boosting your metabolism. This means your body continues to burn calories at a higher rate even after you've finished exercising. A boosted metabolism can aid in quicker fat loss, assisting in revealing those abs.

You might be thinking… "So do I have to keep sweating it out on the treadmill? That's going to be boring."

You don't have to log miles on a dusty trail or be on first-name terms with the local treadmill to get your cardio fix.

There's a whole world of heart-pumping, calorie-burning activities out that you can mix up if you don't like running:

High-Intensity Interval Training (HIIT)

Short, intense bursts of exercise followed by brief recovery periods. It's a proven method to burn calories and strengthen your core, all in a fraction of the time traditional cardio takes.

Swimming

A full-body workout that's easy on the joints and great for the heart. Bonus, treading water can be a killer abs workout.

Cycling

Whether outdoor or indoor spinning classes, it's a fantastic low-impact way to boost your heart health. For an added challenge, try standing up during your ride, which engages your core more.

🥩 🥦 Eat Enough Protein

Why is protein such a big deal when it comes to building a strong core?
It's simple.

Your abs aren't just for show — they're muscles, and like any other muscle group in your body, they need protein to grow and recover.

When you engage in exercises that challenge your core, you create tiny tears in your muscle fibers. Protein swoops in to repair these tears, helping the muscles become stronger and more defined over time.

Consuming protein-rich foods can also aid your weight loss journey by helping you feel fuller for longer.

It's a two-for-one deal — you're not just fuelling your abs but also assisting in weight management!

But how can you incorporate more of it into your daily meals? Here are a few tips:

Think Beyond The Usual Suspects

When you think of protein, your mind probably jumps to meat or beans. But have you considered quinoa, Greek yogurt, or even green peas? These food items pack quite a protein punch and can be incorporated easily into a variety of meals.

Power Up Your Breakfast

Most of us neglect protein in the morning. I say, shake things up a bit. How about some cottage cheese pancakes or an egg white omelet with your choice of veggies?

Snack Smart

You might think snacking is a fitness no-no, but if you choose wisely, it can be a great opportunity to up your protein intake. Opt for Greek yogurt with a handful of nuts, or hummus with cucumber and carrot sticks.

Here are some high-protein food options:

  • Chicken breast: a lean and versatile source of protein.
  • Salmon: gives you not just protein but also heart-healthy Omega-3 fatty acids.
  • Eggs: they're not just for breakfast. Add them to salads or use in stir-fries for a protein punch.
  • Lentils: whether in a soup or salad, they're a great way to add protein to your diet.
  • Greek yogurt: creamy, delicious, and a fantastic source of protein. Add some berries for a nutrient-packed dessert.
  • Quinoa: this super-grain isn't just rich in protein—it's a complete protein, meaning it contains all nine essential amino acids.

🚰 Up Your Water Intake

While hydration might not be the first thing that pops into your mind when you think about six-pack abs, the H2O in your fancy water bottle is a secret agent working behind the scenes to help shape your dream physique.

The first order of business is digestion and nutrient absorption.

Drinking enough water supports the digestive system, aiding in breaking down the food you eat and absorbing the nutrients. And to build those abdominal muscles, your body needs a regular and ample supply of nutrients, especially protein.

Water is also a natural appetite suppressant.

A well-hydrated stomach can help manage your hunger levels and limit overeating, which is critical for maintaining that calorie deficit and shedding belly fat to reveal your abs. The next time you feel the pangs of hunger, try having a glass of water first. You might just be mistaking thirst for hunger.

The recommended quantity is — half your body weight in ounces.

For instance, if you're 160 pounds, you should be drinking around 80 ounces of water. That's about seven 12-ounce glasses a day.
plain water can be… boring.

No one thinks "Let me have a glass of water because it's going to be hydrating." Instead, we reach for a can of soda or a cup of coffee.

Here are some fun, practical ways to increase your water intake:

  • Set a reminder every hour. Take a sip of water when your phone buzzes. You can also download one of the gazillion apps on the iOS or App Store to help you remember about drinking water.
  • Infuse your water with fresh fruits, herbs, or vegetables. Try slices of lemon or cucumber, a handful of fresh mint or basil, or even some berries. It's like your own homemade flavored water without all the artificial stuff that comes with store-bought ones.
  • Buy a water bottle that you love. It could be a high-tech bottle that tracks your intake, a stylish stainless steel one, or even a bottle with your favorite quote on it. When you like the bottle, you're more likely to use it.
  • ​Enjoy soup before your meal. Broth-based soups are hydrating, low in calories, and help curb appetite. Try Au Bon Bone Broth. It's the only collagen-rich bone broth that tastes like a dessert and helps to rejuvenate your body inside and out. You can sip this delicious drink in the morning or evening for optimal support.
  • Include foods with high water content in your diet. Think watermelon, cucumbers, oranges, strawberries, or even salads. You'll be hydrated and get your dose of nutrients too.

📅 Weekly Routine For Getting Abs

Here's a balanced and feasible weekly plan mixing abs and cardio exercises for busy high-achievers.

This routine only needs 30 minutes a day. Don't forget to warm up and cool down before and after these exercises

Monday: Abs Focus

Plank: 3 sets of 30 seconds each. Remember to keep your body straight. If you're a beginner, modify this by keeping your knees on the floor.

Bicycle Crunches: 3 sets of 15 reps per side. Take it slow and focus on the twist. Beginners can perform this without the twist initially.

Tuesday: Cardio Focus

Go for a brisk 30-minute walk or jog in your neighborhood or on a treadmill. If you're up for it, add short 30-second bursts of speed walking or running every 5 minutes.

Wednesday: Abs Focus

Russian Twists: 3 sets of 15 reps per side. Lift your feet off the ground for an extra challenge, or keep them on the ground if you're a beginner.

Bird Dog: 3 sets of 10 reps per side. Keep your movements slow and controlled to maintain balance.

Thursday: Cardio Focus

30-minute cycling session. This could be on a stationary bike or outdoors. Try to maintain a steady pace.

Friday: Abs/Cardio Mix

Plank: 3 sets of 30 seconds each.

Bicycle Crunches: 3 sets of 15 reps per side.

Finish with a 15-minute brisk walk or jog.

Saturday: Abs/Cardio Mix

Russian Twists: 3 sets of 15 reps per side.

Bird Dog: 3 sets of 10 reps per side.

Finish with a 15-minute cycling session.

Sunday

Rest Day: Take this day off to relax and allow your body to recover and rebuild muscles.

👉 Consistency is key here. Stay consistent with your routine, eat well, and stay hydrated. And most importantly, listen to your body and rest if you need to.

Final Thoughts

Getting abs is not just about turning heads at the beach.

Wanting to look good is a great motivator! But the benefits of training for a strong core and a well-defined six-pack stretch much further than just how you look in the mirror.

It helps you stand taller, move easier, and excel in your physical activities — nailing that golf swing or yoga pose like a champ
Think of your abs as your body's very own superhero, fighting the evil villains of poor posture, potential injuries, and lower back pain.

And while there's no fairy godmother to grant us instant abs, the recipe for a strong core is straightforward as we outlined in this blog—regular exercise and healthy eating.

And lots of patience.

Your fabulous abs are on their way if you get started without losing this motivation.

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