15 exercises to combat the hang belly, saggy belly and back pain

Staying active as we age is a good idea. In addition to maintaining midlife weight gain drowning, it also prevents painful osteoporosis and sciatica, and improves mood, hot flashes and cardiorespiratory function.

As most of us know, consistency is key. In a recent study that tracked more than 11,000 women, the women who maintained at least 150 minutes of exercise a week for 15 years had better health scores than the women who didn’t – even if they never started exercising but in middle age.

“By managing high blood pressure and cholesterol and thus the development of coronary artery disease and Type 2 diabetes, even premature death can be prevented by up to 30 percent by being active in mid-life,” explains Dr Aaisha Opel , consultant cardiologist and electrophysiologist at OneWelbeck. .

“Exercise is essential as we age,” agrees Dalton Wong, personal trainer and founder of TwentyTwo Training. “We have to make sure we focus on all aspects equally. Strength training is critical because it keeps building lean muscle mass while preventing excess weight gain and osteoporosis.

“Mobility and stability are also essential to encourage supported and flexible joints and healthy posture. Finally and certainly, varying levels of cardiovascular training are critical to heart health and, in turn, longevity.” There is no better time than now to start.

Exercises to eliminate belly hang

These four exercises should be done in a circuit so that you get a metabolic effect that is great for cardiovascular training. Dumbbells, water bottles or your own body weight can be used.

The lunge is a great lower body strengthener and paired with a biceps curl makes it a total body workout.

1. Start by holding a dumbbell or water bottle in each hand (or keep your arms by your side if you’re not using weights) with both feet together. Step back with the right leg into a reverse lunge. When you are down in the lunge and the right shin is parallel to the floor, do a bicep curl, bringing the palm to the shoulder.

2. When the curl is complete, push through the right leg to return to standing and lower the arms to return to the starting position.

Do: 2-4 sets of 12 reps per side

Shoulder taps are a natural progression from the plank because it uses upper body movement while the body is still using an isometric contraction. A modified version can be done on the knees.

1. Start in a full plank position then take your right hand off the floor, tapping your left shoulder, keeping your body straight without shifting your weight.

2. Return the right arm back to the starting position with both hands on the floor and then again using the left arm to the right shoulder.

Do: 2-4 sets of 12 reps per side

Lateral lunges target the adductors and abductors of the hip to develop balance, stability and strength.

1. Start by holding a dumbbell or water bottle in each hand (or hands by your side if you’re not using a weight) with both feet together and then step and lunge to the right. Your right knee should be bent at 90 degrees and your right glute activated and a stretch should be felt in the left inner thigh.

2. Return to the starting position and repeat on the left leg.

Do: 2-4 sets of 12 reps per side

Although it may seem like it’s working the arms, this is also a great exercise for the back, especially the rear deltoids, allowing you to perform functional movements such as lifting, pushing and pulling without injury.

1. Start by holding a dumbbell or water bottle in each hand (or hands by your side if you’re not using weights) with feet hip-width apart and lift both arms out to the sides, squeezing the shoulder blades and keep your elbows locked. and move.

2. Slowly lower the arms back to the starting position, allowing the arm rather than the weight of the dumbbell to control the movement.

Do: 2-4 sets of 12 reps per side

Exercises to get rid of saggy bottom

Exercising your glutes will tighten your bottom and help relieve hip pain because the stronger the muscles in your back, the more stable your lower body will be.

A mini band can be used to increase the intensity of the first three exercises.

The perfect exercise to help improve glute strength as well as work the calves, hamstrings and back.

1. Start lying on your back with feet shoulder width apart and a small band above the knees if necessary.

2. Drive up from the heels and hold the tension in the mini-grip band for one second at the top before slowly lowering to the floor.

Do: 2-4 sets of 20

The clam exercise is perfect for targeting the abductors which are the stabilizers of the hips, knees and back.

1. Begin lying on your right side with your knees bent, heels in line with your glutes, and a mini band positioned above the knees.

2. Keeping your legs together, open your left knee up (like a clam shell) and then return to the starting position, keeping tension in the band throughout the movement and hips in good alignment.

Do: 2-4 sets of 20 before repeating on your left side

The mini band squat helps the body maintain good knee alignment while squatting, avoiding internal knee rotation.

1. Start with a mini band positioned above the knees with feet hip width apart.

2. Squat down in a sitting position until the thighs are at least parallel to the floor to keep tension in the band at all times and avoid balancing back before spinning forward to stand.

Do: 2-4 sets of 20

Exercises to help lower back pain

Lumbar pain can be reduced by developing strength in the core muscles that surround your center and improving spinal back mobility.

This is a great stretch that works the entire spine along with focusing breath work.

1. Start on all fours with your knees under your hips and hands under your shoulders before inhaling and arching your back upwards and tilting your head up like a ‘cow’.

2. Exhale and draw your belly to your spine, arching your back, touching your tailbone and bringing your head and pelvis down like a cat.

Do: Two sets of 20

The bird dog is a core and basic eye coordination exercise that strengthens and promotes good posture.

1. Start on all fours with hips under knees and hands under shoulders before simultaneously reaching right arm out and left leg back.

2. The spine should remain in a neutral position and there should be no weight shift. Return to the starting position before repeating with the other arm and extended leg.

Do: 2-4 sets of 15 reps per side

This plank combo helps build the obliques, two sets of muscles along the sides of your core, allowing you to rotate and bend your trunk and protect your spine.

1. Start in a plank position either in full or modified plank with elbows and toes on the floor or elbows and knees and hold for 30-45 seconds.

2. While maintaining a straight line from the nose to the hips, raise your right arm and twist to the right side before holding a side plank on the left arm or elbow and knees or toes for 30-45 seconds.

Do: 2-4 sets of one rep per side

Mountain climbers are great for using your core to help stabilize the spine while moving the leg, adding resistance to the glider.

1. Start in a full plank position with gliders under the toes before bringing the right knee towards the chest keeping the lower axis still and core activated.

2. Bring the right leg back to the starting position and repeat on the left side, keeping the body still.

Do: 2-4 sets of 15 reps per side

Exercises for body strength and stronger bones

This strength program is based on working all the muscles behind us, also known as the posterior chain. These are the muscles that protect our hips and spine. As we age we lose strength and are at risk of osteoporosis, so ensuring that we have strong hips, back and shoulders is essential to a long healthy life.

Dumbbells or water bottles are essential for this plan and the exercises are done in a superset formula: alternating exercises one and two then three and four without resting.

The step forward gets the calves, hamstrings and glutes working in sync. Use a step, bench or stairs, with dumbbells at your side.

1. With a dumbbell or water bottle in either hand and hands by your side, start with your right foot on a step and drive up through the right heel to stand on the step and straighten the right leg.

2. Bring the left foot to step next to the right foot before slowly stepping back down.

Do: 2-4 sets of 10 reps per side

This is a simple but effective strengthener for the heart and spine.

1. With a dumbbell or water bottle in either hand and an arm at your side, start with your feet shoulder-width apart before lowering your hips to a 45-degree angle with the floor.

2. Bring back the elbows and keep them in, ‘rowing’ the dumbbells up towards your chest before you reverse the motion, keeping the body in the bent position until the end of the set.

Do: 2-4 sets of 10 reps per side

The deadlift is a basic strength training exercise, which requires you to keep your core contracted but still neutral to stabilize your spine and avoid any twisting, rounding or arching through your torso.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs before activating your core and pulling your shoulder blades down your spine as you begin to hinge forward at the hips.

2. With knees slightly bent, weight in heels, lats engaged, and lower back in neutral, hinge forward lowering the hands over the knees or as low as you can before driving the hips forward to return to the starting position.

Do: 2-4 sets of 15 reps

The push up is a great upper body exercise that works the chest, triceps and core. A modified version can be done by raising your hands on a bench or table, or by placing your knees on the floor.

1. Start in a high plank position with your core engaged and a straight line from your nose to your hips before slowly lowering your body with your elbows at a 45 degree angle relative to the torso.

2. Push up through the arms until the elbows are straight without locking.

Do: 2-4 sets of 15 reps

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