Whether “over age 35” means 36 or 51, you can get a six-pack set of abs. As a personal trainer, I’m always instructing people over age 35 in how to get a six-pack if that’s their goal.
However, a six-pack can also come to a person over age 35 without that actually being a specific goal; it’s a natural byproduct of their regimen.
First of all, if you’re over age 35, here’s what NOT to do to get a six-pack because you’ll just end of wasting your time:
In order for your six-pack to show, your overall body fat percentage must be in the lean range (the leaner you are, the more it will show), and when I say “lean,” I don’t mean skinny like a marathon runner or runway model.
A man can be 5-9, weigh 190 pounds and still be very lean.
A combination of smart eating habits and specific exercises, as well as specific exercise intensity, will help the man or woman over age 35 achieve a six-pack.
The following exercises will help you achieve the abs you dream of:
Hanging straight leg raise
Let’s take this a little further:
Hill dash and other forms of high intensity interval training, which can be done with a jump rope, a box or stool for jumping, or even a stationary bike.
These aforementioned exercises, when done intensely with whatever weight or level feels strenuous and heavy to you, will slash body fat and tone and harden your six-pack region.
Forget crunching, folding up your body and twisting it. People over 35 who can’t figure out why they can’t “get” a six-pack are, no doubt, not focusing on the deadlift, pushup and chin-up, for example.
These three exercises actually hit the abs hard. When you see someone doing a sagging pushup, with their midsection drooping rather than their body straight, this isn’t necessarily because their arms are weak. It’s because their abs (which comprise the core) are weak.
Let’s throw in another great exercise for the abs: dumbbell pushup row.
Work on your deadlifts, squats, pushups and chin-ups — just those alone — plus controlled eating — and you will begin seeing a six-pack, even if you’re over age 35.
The compound strength training moves listed here recruit abdominal muscle; they work the entire core. When you develop the strength to do chin-ups, you’ll know exactly what I mean.
Ask anyone who can do chin-ups or pull-ups for reps if they can “feel” their abs while doing the reps, particularly on the way down from each rep. Listen to their response.
If you’re over 35 and are serious about getting a six-pack once and for all, check out any of the following articles:
– How to make treadmill burn stubborn belly fat
– Stationary bike HIIT
– HIIT F.A.Q.
– How weaklings can get strong enough for pushups
– Burn lots of fat with the deadlift