Most of us no longer care about chasing a six-pack. But you’ve probably still wondered if there’s a secret recipe for achieving a stronger midsection (that’s also maybe a little bit flatter, too!)—especially as our bodies naturally change over time.
While there may not be a single magic trick to sturdy up your core, making a few intentional tweaks to your habits and workouts can help you feel and see a difference in the strength of your abdominal muscles. And that’s a win for ego and function, because your core plays a role in nearly every movement you make, from carrying groceries and climbing stairs to maintaining good posture. A strong core is also one of the best treatments for back pain.
To help you build a stable midsection at every age, we asked experts to reveal the best strategies to strengthen your abs, plus the best moves to do throughout each decade.
The Top 2 Secrets to Getting Abs at Any Age
Food and exercise will give you strong, lean abs—if you fit them together the right way, experts say.
How to Eat for Strong Abs
The Mediterranean diet is one of the best eating styles for supporting good overall health (and your abs), as it focuses on plenty of fresh produce, lean protein, healthy carbs like whole grains, beans, and legumes, and healthy fats like olive oil, nuts, and seeds.
These types of foods are less likely to trigger a spike in insulin, explains Laura Mangum, R.D., L.D., a registered dietitian in Austin, which can lead to extra fat stored around the midsection. This type of fat can wrap around internal organs and cause weight gain or other health problems over time.
Focus on whole foods that provide an array of nutrients to support balanced blood sugar, energy, and more.
How to Exercise for Strong Abs
Cardio and strength training are the simple equation for building up your core. Running, walking, biking, and swimming (to name just a few) are some of the best exercises for burning calories because they get your heart rate up (cardio also supports a strong heart); this will help you lose pounds or maintain a healthy weight, which will allow you to keep up with your ab workouts.
Along with cardio to stay lean, you need strength training to build muscle in your midsection. Sarcopenia, or loss of muscle mass, is a natural and inevitable part of aging—but less muscle means your midsection gets softer.
To maintain lean mass, including your abs, regularly pick up weights. If you already have a regular weight routine, using heavier dumbbells (even just a few pounds more) is a great strength-training tip to challenge your muscles and see more progress toward your goals. “Small, incremental increases in weight are safe and effective, and consistency is also key,” explains Ayla Donlin, Ed.D., a certified health coach in California.
The Best Ab Exercises for Every Decade
Ready to start your journey to stronger (slightly flatter) abs? Below you’ll find a five-minute workout specifically designed for your life stage—aim to do it at least two to three times a week.
Don’t be afraid to mix and match, even if you don’t belong to that decade. All of the workouts will help you achieve a more solid midsection.
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The Ab Workout for Your 30s
You may have a weekly workout routine that’s, well, working for you, but that could also mean your body is used to it.
To propel your progress forward, mix things up by lifting heavier weights or exploring new forms of exercise that you haven’t mastered yet, like dance or going from walking to jogging. And add this brand-new core circuit to your routine.
The Ab Workout for Your 40s
Just like it pays to tweak your cardio and strength-training workouts, it’s also a smart move to continue evolving how you work out your abdominals. Learning new variations to familiar moves (like doing a more challenging type of plank) can help you continue to get stronger and stronger around the middle (and all over!).
The Ab Workout for Your 50s
All core work is beneficial, but focusing on deep core moves can help strengthen not only your abdominal muscles, but your pelvic floor muscles as well. This can help prevent issues like back pain or incontinence, which can happen when that region naturally weakens over time or from life events like pregnancy.
The Ab Workout for Your 60s
Your core wraps around your entire torso, so it makes sense to do moves that target this entire region, including the posterior chain—or muscles like the glutes, hamstrings, and hips. This can help you stay active and mobile, and ward off everyday aches and pains.
The Ab Workout for Your 70s
You can still get a great core workout in even if your mobility or balance isn’t what it was a decade or two ago. These gentle moves strengthen the core and improve flexibility—even while seated.
Videos courtesy of Royalty Free Fitness Music and Escape Plan Productions.
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