Rebuild a strong, defined waistline by adding these moves to your fitness routine.
Losing control of your waistline typically happens a little at a time. It becomes glaring when your clothes no longer fit as they used to, and before you know it, you might find yourself going up a size in your wardrobe. It can be expensive and frustrating, but changes around your waistline can also negatively impact your health. A larger waistline has been linked to an increase in visceral fat, the kind of belly fat located deep inside the abdomen that surrounds your organs. So, if you’re ready to address this area of the body, we have a plan.
We spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, who shares five exercises that can help you rebuild the strong, defined waistline you had at 50 after 65.
“The big thing people get wrong with core exercises is that they just do the movement. They do not focus on the muscle. I tell people to imagine each abdominal muscle is a rock. Try to grind those rocks together hard enough to make sparks, while still breathing,” Siwicki explains. “I like this group [of exercises] because it works the front and sides of the core. It also teaches the core to keep the spine steady while the arms and legs move. You can train the whole area without folding yourself up like a lawn chair a hundred times.”
Dead Bug
Lie face-up with your arms extended toward the sky and knees lifted and bent to 90 degrees.
Press your lower back into the mat as you gradually lower your left arm and extend your right leg.
Return to the center.
Then, lower your right arm and left leg.
Continue to alternate, completing 3 rounds of 10 reps.
Bird Dog
Start on all fours in a quadruped position.
Extend your left arm and right leg.
Hold for a moment before returning to the start position.
Switch sides and continue to alternate, performing 3 rounds of 10 reps.
Standing Knee Drives
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Start standing tall with your feet hip-width apart.
Reach your left arm overhead.
Drive your right knee up toward your elbow.
Return to the start position.
Then, reach your right arm overhead and drive your left knee up toward your elbow.
Perform 3 rounds of 10 reps.
Heel Taps
Begin by lying flat on your back.
Lift your legs to a tabletop position.
Brace your core.
Slowly tap one heel to the mat, keeping your ribs and pelvis stable.
Perform 3 rounds of 10 reps on each side.
Penguins
Lie flat on your back with knees bent and feet flat on the ground.
Place your arms at your sides with palms facing down.
Lift your shoulders and head slightly off the ground.
Engage your core as you reach your right hand toward your heel, bending at the waist.
Return to the center.
Repeat on the other side.
Perform 3 rounds of 10 reps on each side.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa