Say goodbye to that stubborn excess belly fat with these dumbbell ab exercises to do in your 50s. Hitting 50 makes your struggle to lose weight and get in shape real.
Your body is no longer thriving on the fast metabolism you once had.
You lose muscle mass once you stop being active and fall out of the regular gym routines.
In your 50s, it’s essential to stay active and keep up with strength training. It’s key to maintaining lean muscle mass that contributes to efficient metabolism.
It’s also how you shred your belly fat and lose excess weight.
If you’re in your 50s and looking to lose stomach fat, here are a few exercises for you to include in your routine.
They build lean muscle mass in your entire body, torching fat and calories at the same time.
You’ll also like:
- The 3 Best Exercises That’ll Reinvent Your Body In Your 50s and Beyond
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1. Dumbbell Goblet Squat
Similar to the standard squat, the goblet squats primarily work the quads and glutes. Because you are holding the dumbbell at the chest height, your core is forced to stabilize the trunk during the movement.
The lats and upper back muscles also work to keep the dumbbell in place. It’s a great exercise to work your abs indirectly.
How to do a goblet squat properly:
- To start, stand with your feet wider than shoulder-width apart, toes slightly turned out.
- Hold a dumbbell vertically with both hands underneath the top of the weight. The dumbbell should be positioned against your chest and in contact with it throughout the entire movement.
- Sit your hips back and bend your knees to lower yourself into a squat. Keep the chest up as you squat down and squat as low as you can while keeping your back straight. Allow your elbows to track between your knees, stopping when they touch.
- Pause at the bottom squat position for 1-2 seconds. Drive through the feet to stand back up. Squeeze your glutes as you return to a tall standing position.
- That’s one rep. Repeat 2-3 sets of 10-15 reps.
2. Dumbbell Renegade Row
The dumbbell renegade row is a great full-body exercise. It is one movement, it works your entire core muscles that including the obliques, back muscles, and rectus abdominis.
With proper form, renegade rows can develop both your upper body and core strength. It also improves your balance and stabilization.
How to do the dumbbell renegade row
- Place a pair of dumbbells on the floor about shoulder-width apart. Get into a pushup position and place your hands on each of the dumbbells. Grab them with a neutral grip with palms facing each other.
- Spread your feet to shoulder-width apart for more balance. Narrow your feet if you are looking for more challenges.
- Tighten your abs and glutes. Lower your chest in between the dumbbells to do a pushup while keeping your back straight.
- Using your core, push your body back to the top position. Then at the top, row the right dumbbell into your right ribs and back to the floor. Repeat on the other side.
- Continue alternating until you complete 10 reps per side. Aim 2-3 sets.
The pushup is a bodyweight exercise that primarily works your core, chest, and upper body.
Indirectly, this exercise works your whole body.
While you go through the pushup movements, your entire body is forced to engage in holding the torso and spine neutral.
It’s a great exercise of stability and balance while developing your whole body strength.
How to do a pushup properly:
- Start on the floor on all fours in a tabletop position. Position your hands directly under the shoulders and extend your feet back and keep them hip-width apart.
- Engage your abs and glutes and keep your back flat and neutral.
- Slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Contract your chest muscles and push back up through your hands, returning to the start position. That’s one rep. Complete 2-3 sets of 15-20 reps.
4. Dumbbell Walking Lunge
Dumbbell walking lunge is a great functional exercise that works your lower body. This exercise mimics the everyday movements and trains for your daily active life.
Because it’s a unilateral move, it works each side of your lower body independently and helps improve any muscle imbalance.
With the use of free weights, this lunge tests your balance, stability, coordination, and mobility. It requires the support of the body and maintaining the upper body stability while your legs move to lunge.
In your 50s and beyond, it’s one functional workout needed to sustain your independent life.
How to do the dumbbell walking lunge:
- Hold a dumbbell in each hand and stand straight with your feet shoulder-width apart. Let your arms hang at your sides and rotate your hands so your palms are facing in.
- Step forward with one leg and bend both knees at the same time and pause when your back knee almost touches the floor.
- Press through the front foot and extend the knees as you come up to the starting position.
- That’s one rep. Compelte 2-3 sets of 15 reps per side.
5. HIIT – High-Intensity Interval Training
To effectively lose belly fat, there are two key factors you need for success.
One is nutrition and diet. Be sure to focus on whole foods and limit processed foods and sugar.
The second is fat-burning workouts. Research shows that high-intensity interval training (HIIT) workouts help boost fat burning. They are effective in losing your belly fat and reducing the overall body fat.
In addition to the strength training workout listed in this post, be sure to perform 2-3 times a week of HIIT workouts.