Do This 5-Minute Visceral Fat Reducer Workout After 50 To Get Your Belly Into Shape
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If you have an expanding waistline that’s only getting bigger as you age, it’s time to get serious about losing it.
It’s time to get plugged into the right visceral fat reducer workout that’ll help you build mass and strength and rescue belly fat.
Building muscles after 50 is particularly important as more mass in your body helps you keep your metabolism fast and efficient.
It’s the key to effective fat burning and reduction of visceral fat.
Pairing the strength training with cardio helps you truly maximize the fat burning by burning up more calories.
That’s why this 5-minute workout plan incorporates jumping rope. It’s a necessary part of this visceral fat reducer workout you absolutely need.
One last note, be sure to follow a clean healthy diet full of fiber, veggies, and lean protein. It’ll not only provide your body with clean fuel for the workout but keep your calorie intake in check and more.
If you are ready, grab a yoga mat and water bottle, and let’s get started.
5-Minute Visceral Fat Reducer Workout for People Over 50
1. Squat Thrusts
The squat thruster is a great full-body workout that tones your body from the legs to your arms. Choose a dumbbell that’s not too heavy to lift it over your head.
How to perform:
- Holding one dumbbell in each hand, rack the weights on your shoulders.
- Squat down, then explode upward, pressing the weights overhead at the top of the movement.
- Return the weights to your shoulders and repeat the movement for the desired number of reps.
- Complete 10-12 reps for 2-3 sets.
2. Bicycle Crunch
Science backs that there are no other popular abs exercises that activate your abs, core, and obliques like the bicycle crunch.
The twist motion seriously engages your side abs and the entire core, making it a great abs exercise of all time.
How to perform:
- Lie flat with your legs straight and feet on the floor. support your head by placing your hands on the back of your head. Raise your head and shoulders slightly off the floor.
- Engage your core and keep your spine in a neutral position.
- Bring your knees toward your chest. Straighten your right leg while keeping the left leg where it is. Rotate your rib cage from your core to your left. Try to meet your left knee and right elbow.
- Return to the starting position and switch sides.
- Complete 10 reps per side.
3. Side Plank
Side plank is an isometric exercise you need as you age. It teaches your body how to brace and engage muscles for a duration of time and strengthen your core and entire body.
How to perform:
- To get into the side plank position, start by lying on your side, stacking your elbow directly underneath your shoulder on the floor. This is the starting position.
- Have your forearm parallel to the front of your mat or to the wall in front of you. Spread your fingers wide on the floor to create a stable base to hold your body weight.
- Pivot to the outer edge of your foot as you square your hips, forming a straight line from your neck to your toes. Lift your body on an exhale as you engage your core for stability.
4. 1-Minute Jumping Rope
There is no better way to burn calories and shed fat than intense cardio. Jumping rope is one exercise almost everyone knows how to do but often underestimates its effectiveness of it.
All it takes is 1 minute of jumping rope to start shredding your body and getting rid of the unwanted visceral fat.
How to perform:
- First, you’ll want to select a jump rope of the appropriate length for your body (or cut your rope to size).
- To test your jump rope length, stand on it with one foot and pull the handles up. For beginners, the handles should roughly reach your armpits in this position.
- Now, you’re ready to start jumping!
- The most basic jump rope move is the single hop with both legs.
- To perform this move, turn the rope and jump over it every time it gets close to your feet. Start by jumping rope for 1 minute. Over time, you can increase the time to 2 minutes or even longer.
