The average American gains about one pound per year after age 25, according to the National Institutes of Health. Although this may not sound like much, it adds up to a lot of extra fat over the years. The most common area for women to gain weight is in their hips and thighs, but men often put on pounds in their stomachs.
It’s also important to note that weight loss isn’t just about looking good; losing even 5 or 10 pounds can significantly improve your health. A small reduction in body fat can lower your risk of diabetes, heart disease and even cancer. What’s more, even if you don’t lose any weight at all, you can still improve your health by exercising regularly and eating more nutritious foods.
To lose your gut in your 60s, try these tips:
- Bicycle crunches
The bicycle crunch works your abs from different angles and helps to flatten and tone them. Lay on your back with your hands behind your head. Raise both legs until they form a 90-degree angle with your torso, then bring one knee towards your chest while extending the other leg straight out at the same time. Return to starting position and repeat with opposite leg/arm combination. Repeat 10 times on each side for 1 set; do 2 sets total.
- Leg raises
Leg raises target the lower abs and help strengthen them so they’re better able to support the weight of your upper body when you sit or stand up from a chair or bed. Lie on your back with knees bent, feet flat on floor about hip-width apart (or further apart if it’s more comfortable). Keeping legs straight, raise them until they form a 90-degree angle with your torso; hold for 2 counts; return slowly to starting
- Plank pose
This is one of the best poses for toning up your midsection because it works multiple abdominal muscles at once. To perform plank pose, lie face down on the floor with your elbows bent under your shoulders and forearms flat on the floor above your head. Lift yourself up using the strength in your arms and press into your elbows so they don’t bend. Hold this position for 30 seconds or longer if possible without letting your hips sag toward the ground or lift off of it entirely.