The Secret Exercises to Lose Belly Fat After 40, Says a Trainer
Yes, you can still lose belly fat and get a flat stomach after 40. A lot of things happen to our bodies once we hit a certain age. One of those things is more accumulation of belly fat.
The expanding layer of fat deep in your abdomen near the organs is a type of fat that is hazardous to your health. It’s called visceral fat and quite stubborn.
Not only visceral fat gives the look of muffin tops aesthetically, but it also poses a health risk. The more visceral fat you have, the higher your risk of type 2 diabetes and heart disease is.
These are 5 the most effective exercises to lose belly fat after 40.
1. Kettlebell Swing
The kettlebell swing is one exercise that works your hamstrings, adductors, glutes, hips, and core. To control the rhythm and stability, you need to engage your core and require strength in your lower body.
The key to getting more out of the kettlebell swing and reducing the injury risk is to learn the proper way to perform this exercise. (Check out this kettlebell workout)
How to perform a kettlebell swing:
- Hold a kettlebell with both hands with your palms facing in. Stand with your back flat with your feet shoulder-width apart.
- Tighten your core and hinge your hips back to slightly bend so you can bring the kettlebell back between your legs.
- Keep your back flat and core engaged throughout the exercise.
- Engage your glutes and drive the forward movement from your legs and glutes. Let your arms swing the kettlebell up as far as it’ll naturally go.
- To get the rhythm, you may need to try several times.
- This is one rep. Continue the swinging motion for 10-15 reps and aim for 2-3 sets.
Pushups are one of the most effective exercises to burn belly fat and strengthen your core muscles. Push-ups do this by increasing the number of calories your burn during and after the movement.
Because a push-up is a full-body exercise it recruits and activates all of the major muscles in your body. During the push-up, your core is activated — including the ab muscles — for stabilization—this keeps your torso and hips from sinking as you move up and down.
- Starting with the correct form is crucial to performing an effective pushup: keep your body as straight as possible, hands wider than shoulder width, and don’t cheat!
- Your hips, shoulders, and ankle, should move together in one line.
- Engage your glutes and slowly bend your elbows, bringing your chest to the floor, while bringing your shoulder blades together. take a deep breath to Inhale.
- Don’t reach for the floor with your chin, instead, look straight ahead.
- Now, as the name suggests, push yourself back up and exhale.
- Complete 2–3 sets of as many reps as you possibly can!
3. Dumbbell Goblet Squat
The dumbbell goblet squat is one of the most functional lower body exercises you can do in your 40s.
It primarily targets your hamstrings, quads, inner and outer thighs, and glutes. These lower-body muscles are large groups of muscles, working them leads to more calorie and fat burning.
Not to mention, this squat engages your abs and core. It helps you tone your midsection and builds your core strength.
Here is how to perform the goblet squat:
- Stand with your back straight and feet slightly wider than shoulder-width apart. Adjust your toes so they point slightly outwards. Hold the end of a dumbbell in front of your chest.
- Tighten your abs and core and slowly lower your body down until your thighs are almost parallel to the ground. Pause at the bottom and come up. That’s one rep.
4. Dumbbell lunge
Lunges are one excellent workout for your body and belly fat.
It also serves as a functional exercise that trains your body for daily movements like walking. This is beneficial for older adults to maintain their independence and sustain their mobility.
By using resistance like dumbbells, you can enhance the lunge’s effectiveness as a muscle-building move.
If you are an exercise beginner, you may also perform this as a bodyweight exercise with no weight.
The lunge is one workout that requires stability and balance. It involves your full body and recruits your entire core muscles to support the upper body.
It’s a great fat-burning workout that comes with so many benefits for older adults.
How to do a dumbbell lunge:
- Stand with your feet shoulder-width apart. Hold a dumbbell in each hand by your sides.
- Brace your abs and core and step forward with one foot, landing on your heel first. Go into a lunge until your front thigh is parallel to the floor. Keep your back flat and your head looking straight as you lunge.
- Press into the front foot to drive back to the starting position. Repeat on the other side. Complete 10-12 reps per side and aim 2-3 sets.
5. Bike Sprints
If you are used to steady-paced low-intensity cardio for belly fat, consider trying this. The bike sprints are faster-paced cardio that gets your heart rate up and stirs up an after-burn effect.
It has a higher intensity than slow cardio and burns more calories.
It works in intervals. You perform 20 seconds of high-intensity, fast sprints and rest for 30 seconds. You repeat this same interval for 5-7 rounds or more depending on your fitness level.
This revamps your metabolism, burns more calories, and helps your body keep burning calories long after your workout.
It’s a great weight loss workout that builds your endurance, cardio, and stamina at the same time.