Simple standing exercises that help flatten the stomach after 50 years oldFitness experts have presented a set of simple exercises performed in a standing position that effectively help reduce fat deposits in the abdominal area for

Muscle deficiency and bone fragility: why strength training becomes a vital necessity

Experts are sounding the alarm: loss of muscle mass, decreased bone density, and deteriorating balance are becoming widespread phenomena among the population. In light of this problem, professional trainer Karen Ann Canham revealed the secrets of the most effective exercises for strengthening the body, reports Eatthis. According to her recommendations, although cardio exercises effectively burn calories, it is vertical abdominal exercises that play a crucial role in forming the transverse abdominal muscle – the body's natural "corset." "These exercises not only improve coordination of movements but also provide joint stability, which is critically important for injury prevention and maintaining mobility in old age," Canham emphasized.

To achieve optimal results, the expert insists on a systematic approach. According to her recommendation, the ideal training regimen is 3-4 sessions per week, each lasting 15-20 minutes. Such a program will strengthen abdominal muscles, increase core endurance, and accelerate the fat-burning process, provided there is proper nutrition and additional strength training.

1. Standing twists with knee to elbow

Stand straight with hands behind your head. Lift your knee and rotate your torso, pulling the opposite elbow toward it. Alternate sides, performing movements in a controlled manner. Do 2-3 sets of 10 repetitions on each side.

2. Standing leg raises

Assume a standing position. Raise your left leg straight in front of you, keeping your core muscles engaged, then slowly lower it. Repeat with the other side. Do 2-3 sets of 10 repetitions for each leg.

3. "Wood chops"

Stand straight with feet shoulder-width apart, holding a dumbbell above your shoulder. While inhaling, lower the weight diagonally toward the opposite leg, slightly bending your knees. Return to the starting position and repeat on the other side. Perform 2-3 sets of 12 repetitions on each side.

4. Standing side twists

Stand straight with hands behind your head. Raise your left knee to your left elbow, contracting the muscles along the sides of your waist. Alternate sides. Do 2-3 sets of 12 repetitions on each side.

5. Reverse standing lift

Stand straight with feet shoulder-width apart, holding a dumbbell with both hands. Rotate your torso, lifting the dumbbell diagonally upward across your body until it is above your shoulder. Then smoothly return to the starting position. Repeat 2-3 sets of 12 repetitions on each side.

6. Wall march (standing plank)

Stand facing a wall at arm's length, feet hip-width apart. Place your palms on the wall at shoulder level and step back, assuming a plank position. Engage your core muscles. Alternately lift