Getting a flat stomach at 50 takes a combination of exercise and diet. Abdominal exercises such as sit-ups, crunches and leg lifts will help tone your abdominal muscles, but a 50-year-old also will need to maintain a leaner diet and do some cardiovascular exercise. Your metabolism slows down as you age. Exercising and the way you consume your meals can help increase your metabolism and keep fat off your waistline.
Getting a Flat Stomach at 50
Repeat the following exercises three or four days per week.
Sit on a sturdy chair sideways near the side of a bed. Secure both feet under the bottom of the frame or box spring mattress and cross your arms on your stomach. Inhale as you slowly lean back until your body is horizontal to the floor. Exhale as you come back up at a 45-degree angle so that you still have tension on your stomach. Lower yourself again and come back up. Do 10 total repetitions, rest for 20 or 30 seconds, then do the exercise two more times.
Lie on the floor with both feet fully extended. Slowly lift both legs up about 6 inches off the floor. Hold that position for a second, then lower your feet to the floor. Do three sets of 10 repetitions.
While still on your back with your knees up and both feet on the floor, place your hands and forearms at each side of your head. Slowly raise your head and shoulders off the floor and tense your stomach muscle. Lower your shoulders and head back down. Do three sets of 10 repetitions.
Eat oatmeal, cream of wheat or a lean cereal for breakfast. Have chicken, turkey, tuna or another type of fish for lunch along with rice and one cooked vegetable. Eat a similar lean protein for dinner, a baked potato or yam, two cooked vegetables, several raw vegetables and fruit. Have a lean shake later on, but stop eating three or four hours before you go to bed.
Use an exercise bike or treadmill for 20 to 30 minutes in the morning before you eat breakfast. Use the bike or treadmill about two hours after dinner for 20 to 30 minutes. Repeat this workout every day.
When your stomach is flatter, cut back to one cardiovascular exercise per day if you desire.