The prospect of the New Year once you reach 50 inevitably sparks concerns about a lack of bounce-back from overindulgent December nights and even worse… the dreaded middle-aged spread.
But with ab-fab celebs such as Davina McCall, 58, and Jennifer Aniston, 56, rocking impressive washboard stomachs, it makes you think – could a perfect tummy be within reach for the rest of us too?
Well personal trainer Nancy Seal says getting abs in your fifties is achievable if you make a few simple tweaks to your daily routine – including engaging your core every time you walk through a door.
‘It sounds cliché but you do have to make exercise and movement a part of your daily routine,’ she said. ‘But it has to be something that’s easy to incorporate into your life.’
Nancy, who’s been a personal trainer for 25 years, explained that trying to do anything too out of the ordinary, like crash diets or exercise you don’t enjoy is unsustainable.
‘You have to live your life in moderation, if you restrict yourself from eating ‘unhealthy’ foods, you binge and if you overdo it with exercise you hate, you’ll give up.
‘Whatever new habits you implement you have to be able to stick with it because consistency is key.
‘Everybody has abs they’re just sometimes hidden beneath a layer of fat, and it’s easier to shred than you would think.’
Personal trainer Nancy Seal says getting abs in your fifties is achievable if you make a few simple tweaks to your daily routine
Davina McCall, 58, looks incredible as she shows off six pack during workout
Jennifer Aniston, 56, has found a ‘smart’ way to build muscle, which is with the Pvolve system she uses daily in her home gym in Bel Air, California
So continue to have some chocolate buttons and a glass of wine when you fancy and follow Nancy’s top tips for killer abs in no time.
Make it work for you
Nancy says: ‘You’re delusional if you think exercising for six weeks and calling it a day will lead to results, it has to become part of your routine.
‘But that doesn’t mean waking up an hour early and dragging yourself to the gym before work.
‘Exercise shouldn’t be a chore after we workout our body creates endorphins – natural brain chemicals that literally act like opioids so you’re left feeling happy and energised.
‘The biggest mistake people can make is finding a form of exercise that doesn’t have this affect.
‘This can happen when someone who doesn’t workout does an hour HIT class, their body struggles too much and produces the stress hormone, cortisol, which overpowers any endorphins.
‘I always tell my clients to start getting into exercise by moving during still moments. For example, try some squats while you brush your teeth or do 10 star jumps while you wait for the kettle to boil.
‘These changes may be small but they’re sustainable and most importantly your body will start to crave the endorphins they create, making you up the frequency and push yourself further.’
Pictured: Nancy demonstrating how to do a Russian Twist
Davina shows off her washboard abs as she focuses on strength training during a workout
Non-traditional ab exercises
‘What’s great about toning your abs is no warm-up is required and it’s not just crunches that help define them.
‘As long as your abs are pulled in and pelvic muscles are pulled up, you’re giving them a workout and encouraging definition.
‘So every time you walk through a door imagine your shoulders are tucking into the back of your waistband and gently draw your belly button in.
‘It’s so sneaky it feels ridiculous but I promise it works with the added benefit of good posture.
‘And don’t worry, if you’re desk-bound you can get defined while sitting down.
‘Lean back and Russian Twist with a water bottle while no one’s watching or lean back and stick your legs in the air and criss cross them for five minutes a day under the desk.
‘Another great thing to know is that you can’t balance without engaging your core, so standing on one leg for just a minute a day is a great way to tone on the go.’
80/20 food rule
‘All my clients want a magic recipe book when it comes to their diet, they associate abs with restriction but that’s not the case.
‘I recommend eating consciously 80 per cent of the time and indulging the rest, cutting out food or alcohol is never going to work long term.
‘It’s important to visualise the plate of food that’s shown to children in primary school.
‘The rainbow plate always consists of a carb, protein and vegetable and that’s how I would recommend people eat.
‘Carbs are important because they give us energy but when paired with protein they help support muscle growth.
‘When we hit mid-life we lose muscle mass so having a a full range of nutrients from different food groups is essential.
‘I would also suggest avoiding foods with more than five ingredients – that usually means they’re full of junk – but a pack of chocolate buttons or glass of wine won’t ruin your progress.’
Pictured: Nancy demonstrating how to do a sit-up while protecting your neck
Cardio
‘Let’s be real when you were in your 20s you could drag yourself out of bed, hungover, do a five km run with no warmup or food and thrive.
‘But sadly as we reach our fifties that is no longer the case.
‘As well as doing targeted ab exercises you need to burn the layer of fat that’s hiding them so cardio is a non-negotiable.
‘We also need to protect our joints so I recommend forms of low-intensity cardio like swimming, walking and dancing.
‘All three of these activities can be sociable, which I always think is a great way to workout but if you need downtime they can be done alone.
‘Ideally, you’re doing this two to three times a week but as I’ve said consistency is far more important so start small and gradually increase.
‘For example, instead of going out for a drink after work go to a local dance class with some girl friends, it reframes the narrative.’
Listen to your body
‘Even when you reach your fifties it can be hard to listen to what your body wants, life is busy and sometimes slowing down can be hard.
‘But it’s important to rest and consider exercise a privilege not a chore.
‘It sounds crazy but your abs tend to pop when you stop overthinking your diet and how often you exercise, instead give your body what it needs.
‘Some days walking 10,000 steps with your friends feels like a breeze and on other it’s impossible.
‘So take it easy, enjoy the workouts you do and always remember – abs in shoulders back!’
