Losing stubborn belly fat gets increasingly more difficult after 60. Especially, the visceral fat that is hidden underneath the outer layer of abdominal fat is a harmful one many struggles to lose.
But getting rid of the harmful visceral fat is critical for your health in the 60s and beyond.
It’s called ‘active body fat’ as it actively affects the essential organs and functions of the body.
Carrying too much of it can lead to serious health issues such as heart disease, stroke, diabetes, and higher cardiovascular risk (1).
If you are looking to lose this dangerous belly fat in your 60s, there are certain exercises you must undertake.
Exercises to Lose Belly Fat
You need moves that not only burn fat but also rev up your metabolism and build lean muscles. On top of that, you need cardio to burn calories and aid overall weight loss.
The best cardio for belly fat is anaerobic cardio. It’s one type of cardio that fosters fat loss, speeds up metabolism, and creates an afterburn effect.
It’s a high-intensity cardio that requires performance at over 80% of your maximum capacity.
Anything from jumping jack, jumping rope, mountain climbers, and burpees are considered anaerobic.
The other type of exercise you need for belly fat is strength training. But not all strengthening workouts are created equal and have the effectiveness in maximizing fat loss.
You need compound exercises that tackle not just your belly but also other major muscle groups. More you engage your larger muscles, the more muscles you build and increase your metabolism.
With the right exercises, you only really need 5 exercises to get the job of getting rid of your visceral fat.
To help you get started, we rounded up the only 5 exercises you need to get rid of visceral fat after 60.
Whether you are looking to build muscles and strength or burn fat, burpees are one of the most effective anaerobic cardio. It combines pushups with squat jumps, targeting everything from your legs and core to the arms.
Repeat as many times as you can for 30-45 seconds or complete 10-15 reps.
Here is how to perform burpees:
- Squat down and place your hands on the ground in front of you, shoulder-width apart.
- Jump back so that you end up in a plank.
- Drop down to a pushup until your chest touches the floor.
- Push up to return to the plank again.
- Spring back, placing your feet back in the original position in line with your hands.
- Now jump explosively. Reach your arms overhead.
- Repeat as many times as you can for 30-45 seconds or complete 10-15 reps.
2. Dumbbell Walking Lunges
The dumbbell walking lunge exercise is a full-body move that heavily involves your abs and core.
Because the move is very dynamic, it requires your abs engagement for stability, balance, and functions.
It hits all your body’s large muscles like the hamstrings, glutes, and back to torch fat and builds lean muscles.
Here is how to perform dumbbell walking lunges.
How to perform the dumbbell walking lunges:
- Stand tall with your feet hip-width apart and hold a dumbbell in each hand.
- Tighten your buttocks, and step forward with one foot, adjusting your weight, so your heel hits first. Keep the other foot planted.
- Bend your front leg until your thigh is parallel to the floor, knee bent to 90 degrees. Then, press into the front foot and drive back up to your standing position, bringing your back foot forward to the front foot.
3. Mountain Climbers
Mountain climbers are effective cardio that also targets your abs and core. It’s a beginner-friendly, yet challenging move that torches fat and shreds your core.
If you are new, start slow and as you get familiar with the movements, pick up the speed to up your intensity.
Here is how to perform the mountain climbers:
- Begin in a pushup position with your hands directly under your shoulders.
- Using your core strength, pull your right knee into your chest.
- Return to the starting position and switch sides by pulling your back knee into your chest.
- Alternate legs as you speed up the movement for a higher intensity with a moderate pace. Perform 30-40 seconds.
4. Bicycle Crunch
The bicycle crunch is one of the most engaging exercises for the entire core, including the front abdominals and obliques.
It’s a great move for anyone looking to lose belly fat and get in shape.
How to perform a bicycle crunch properly:
- Lie face-up with your lower back pressed against the mat. Contract your ab muscles by pulling your navel in towards your spine. Place your palms behind your head, but don’t lace your fingers.
- Bring your knees in towards your chest and lift your shoulder blades off the mat. Be sure not to pull your neck or head.
- In one motion, straighten your right leg out while turning your upper body to the left. Bring your right elbow towards the left knee. Make sure your rib cage is moving, not just your shoulders and arms.
- Go through a bicycle pedal motion, slowly at first. Do 12 repetitions per side.
5. Reverse Crunch
The reverse crunch is another abs workout, but it hits the hard-to-reach lower abdomen. The lower abs are the area where belly fat tends to accumulate and creates a bulge. In your belly fat workout, include abs exercises like this to tackle the problem area and build lean muscles and strength in that region.
How to perform a reverse crunch correctly:
- Lie face-up with your hands on the floor.
- Contract your abs while lifting both legs up with your knees bent. Keep your lower back on the floor.
- Use your lower abs to slowly curl the hips off the mat and into your chest.
- Slowly return to the starting position and repeat 12 times.