Dr Sushil Kumar Rudra

Durgapur Steel City, India 12.02.24

Introduction:The Best Stretch Workouts for Seniors & Women

As we age, maintaining flexibility becomes increasingly important for overall health and well-being. Stretching exercises can help seniors and women improve flexibility, reduce stiffness, and increase range of motion. In this guide, we’ll explore some of the best stretch workouts tailored specifically for seniors and women.

These stretch workouts focusing on gentle movements that promote joint health and mobility. Whether you’re looking to alleviate tension, prevent injury, or simply enhance your quality of life, incorporating these stretches into your routine can make a significant difference in how you feel and move every day. Let’s dive in!

Here are some crunches that may help to stable your overall health.

Bicycle crunches

Activate your upper abdominal muscles and rectus abdominis. They can also improve your body tone and make your waist look better.

Oblique crunches

Engage your abdominal wall and obliques, and improve your balance and flexibility.

Reverse crunches

Work on the deepest muscles of your stomach, making them more effective for women.

Side planks

Improve your core strength and muscle endurance, and shrink belly fat. They also target your chest, abdominal, lower back, and core muscles.

Twist crunches

Strengthen your stomach and create flat abdominal muscles. They can also keep your back strong and healthy.

Planks: The Best Stretch Workouts for Seniors & Women

Work your core abdominal muscles, which can help get rid of belly fat. Holding a plank for a few minutes each day can help reduce belly fat and give your body an appealing shape.

You can start with a routine of 20 to 30 crunches and increase the number as you build up your endurance.

Crunches: The Best Stretch Workouts for Seniors & Women

Work the stomach muscles to help whittle the waistline and slim the belly.

Mountain climbers

Target the lower belly, love handles, rectus abdominis, and obliques.

Mountain climbers are a bodyweight exercise that can help tone your core, arms, and legs. They also provide a cardio workout.

Here’s how to do a mountain climber:

Start in a push-up function together along with your palms without delay below your shoulders

Bring one knee to your chest without arching your back or dropping your hips

Increase the speed as per your strength

Mountain climbers can work on almost all the muscles in your body, including:

Deltoids, Biceps, Triceps, Chests, Obliques, Abdominals, Quads, Hamstrings, Hip flexors, Lats.

You can try these variations to do mountain climbers faster:

Do a circuit of 50 seconds of climbers, 10 seconds rest, and then repeat

Do a hundred and fifty climbers with every leg and do 7 rounds

Planks: The Best Exercises In Reducing Belly Fat Quickly Of Women

Planks are a good exercise for burning belly fat and improving body strength. They can also help with posture and flexibility.

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Some say that the most effective plank variations for burning belly fat are: Side plank, Reverse plank, Forearm plank.

Some other plank variations include:The Best Exercises In Reducing Belly Fat Quickly Of Women

Plank jack

Plank with shoulder taps

Mountain climbing plank

According to some trainers, you should hold a plank for 60 seconds at least three times to lose belly fat.

It will burn calories, reduce belly fat, and tighten the tummy. Planks also improve posture and flexibility.

Flutter kicks:The Best Exercises In Reducing Belly Fat Quickly Of Women

Burn belly fat and strengthen core muscles. Flutter kicks also activate hip-flexor muscles, lower-back muscles, quads, and thighs.

Step 1: Lie down to your lower back together along with your legs collectively and arms below your buttocks.

Step 2: Lift your proper leg off the floor barely beyond the hip height. At the identical time elevate the left leg so it hovers some inches off the floor. Your again ought to be at the ground.

Does flutter kicks reduce belly fat?

So if you need to burn energy and drop the more pounds, there is not anything higher than flutter kicks. It works wonders when it comes to toning up the lower abdomen area. Besides, it also strengthens the muscles in the area which can improve the effects of the other exercises that are a part of your workout routine.

How much fat does flutter kicks burn?

The amazing component approximately flutter kicks is which you burn among 20 and one hundred twenty energy in a single session. That may not sound a lot, but it’s as many as you’ll burn running for 15 minutes at a medium pace! Lie down on an exercising mat together along with your legs collectively and prolonged in the front of you.

How many flutter kicks a day?

Flutter kicks are a low-depth hip flexor exercising and a pelvis and lower back balance exercising—schooling the capacity of the abs to stabilize the pelvis and lower back towards undesirable movement. Do 3-four units of 20-a hundred reps, or do max reps in particular intervals of time, which includes 20-60 seconds.

Russian twists: The Best Stretch Workouts for Seniors & Women

A core workout that targets the oblique muscles. Russian twists are usually performed with a medicine ball or plate.

This is how you could do Russian twist the proper way:

Sit down at the ground and straighten out your legs.

Now lean again barely in order that your torso and legs shape a V shape.

Hold this posture and now, twist your top frame backward and forward with out shifting your legs.

Do Russian twists burn stomach fat?

Russian twists are one of the first-rate sporting events on your abs. They paintings your obliques and transverse abdominus, essential muscle tissues that assist you hold suitable posture.

They additionally assist burn fats and tone your waistline even as strengthening your backbone muscle tissues and enhancing stability and flexibility.

The twisting movement of this workout whittles your center with the aid of using toning the muscle tissues for your sides; supplying you with a toned, smaller midsection. The jumping around also bumps up your caloric burn, which is important for maintaining a healthy bodyweight.

Burpees:

A burpee is a full-body exercise that involves a squat thrust, a jump, and sometimes a push-up. It’s a conditioning exercise that can help build strength and endurance in your upper and lower body.

Here are some steps for doing a burpee:

1.Stand with your feet shoulder-width apart.

2. Squat down. Place your fingers at the ground in the front of your feet.

3.Kick your legs again right into a excessive plank position.

4. Lower toward the ground.

5. Rise back to high plank.

6. Return to a squat position.

7.Jump.

Burpees can help you: Burn fat, improve your cardiovascular fitness. Strengthen your heart and lungs. Improve your blood flow doing these workouts.

These can lower your blood pressure. Improve your cholesterol levels. Improve your brain function. Improve your muscular endurance, flexibility, and balance.

But Burpees are not a beginner exercise and therefore it requires a strong upper body and core to do safely.

Burpees are not a beginner exercise and require a strong upper body and core to do safely.

Burpees can contribute to overall reduced body fat when incorporated as part of a holistic exercise routine alongside a healthy diet.

In fact, Burpees are a great exercise with multiple health benefits, such as increased muscle mass, improved functional movement, enhanced bone health, improved brain health, and enhanced flexibility.

Work every major muscle group in the body, including the core muscles. Burpees are good for burning belly fat and developing strength in all muscle groups.

Burpees can be part of a balanced workout routine, which may eventually help burn belly fat. As stated above, it’s impossible to target belly fat; instead, this comes down to total body fat loss.

This exercise, in particular, can be a great fat-burning option since it targets the major muscles in the legs, the core, and the supporting muscles in the back. This not only burns major calories but also leads to the development of lean

Performing Burpees correctly is key to avoiding injury and gaining all the benefits this movement offers. So, here’s a quick breakdown of how to perform a basic squat:

Stand tall with your feet hip-width apart and your spine in a neutral position.

Tighten through your core.

Bend your knees, stick your buttocks out, and lower yourself down.

Continue lowering until your thighs are parallel to the ground.

Pause, then push through your heels back to standing.

With the above in mind, here are a few other tips:

Keep your core engaged throughout the movement.

Maintain a neutral spine. Don’t round the back or hunch.

Don’t allow your knees to track over your big toes.

If you struggle with depth, you may need to focus on improving your hip and ankle flexibility first.

Get your form down-pat before adding weight, such as a barbell.

Walking

A simple cardio exercise that can help reduce belly fat. A 30-minute brisk walk can help with belly fat, and can also improve heart rate and metabolism.

Reverse crunches:

Target the transverse abdominals, the deepest muscle in the stomach. Reverse crunches can help lose lower belly fat.

The opposite crunch is used at the transverse abdominals, that is the inner most muscle withinside the stomach. It is one of the best movements to lose stomach fat, particularly for women. You can development to opposite crunches after some weeks of having cushty with the alternative variations.

1. Lie on a mat and slowly bend your legs on the knee. Now, slowly boost your legs, in order that the knees are immediately over your hips and your decrease legs are parallel to the floor (at ninety degrees). This is the starting position.

Keep an concept of your threat of weight-associated issues.

Check BMI The Best Powerful Exercises for PCOS Belly Fat of Women

2. Brace the belly muscle tissues and preserve a impartial backbone function with a mild herbal curve withinside the decrease lower back region.

3. In the following step, exhale as you settlement the abs to twist your hips and knees towards your chest, with most effective your hips coming off the mat as you curl.

Just consider that your knees have to stay on the identical perspective for the duration of this upward phase. Ensure that your head is saved straight, and the neck and shoulders must stay comfortable and at the mat.

4. Inhale and slowly go back to the beginning function together along with your hips lower back at the mat, and your knees over your hips, nevertheless bent at ninety degrees.

Try doing at the least 20 repetitions for 4 sets. You can thoroughly growth the quantity of reps, as you get stronger. If you’re not able to make that balance, attempt to flow your fingers above your head and maintain directly to something. The grip will give you better balance and help you in lifting yourself.

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