Skip to content
weight-management — Sleep — Exercise — Yoga — Workout — Fitness — Science — Fitness-and-exercise — Health-and-wellness

Achieving a Six-Pack after Age 40: Implement these 5 Gym Exercises to Incinerate Abdominal Fat

Trainer unveils five gym routines ideal for women beyond age 40, targeted at reducing stomach fat and sculpting abs without resorting to strict dieting.

,   and  Administrator
3 min read
Over-forty women aiming to reduce abdominal fat and improve their abs can benefit from five gym...
Over-forty women aiming to reduce abdominal fat and improve their abs can benefit from five gym routines, devoid of stringent dieting, as per a fitness instructor's recommendations.

Achieving a Six-Pack after Age 40: Implement these 5 Gym Exercises to Incinerate Abdominal Fat

Let's slay that midlife belly fat together, homie! I tapped Laura Caddy, CPT, and a women's strength specialist, to help us out. She's got the top 5 belly fat workouts that'll shake up your gym routine, stat!

Why's belly fat so tough to lose over 40? Well, it's all about those hormones, mate. A decrease in estrogen drives more fat storage around the waist, and we also lose lean muscle – that's no good for our metabolism, mate. And don't forget about chronic stress and messed-up sleep, either – they raise cortisol levels, and that hampers our ability to burn fat.

So, what's the golden rule here, you ask? Build, don't just burn! Here are the belly fat workouts you should be doing if you're 40 and up:

Deadlifts (3 sets of 8 reps)

Deadlifts might seem a tad intimidating, but they kickstart muscle groups all over your body, boost core strength, and crank up your metabolism. Just give 'em a try!

  1. Stand tall with your feet hip-distance apart and a barbell at the midfoot.
  2. Bend at the hips, grasp the bar just outside knee-width, and keep your back flat, shoulders ahead, and chest tall.
  3. Drive up through your heels to lift the bar as you extend your knees and hips, standing tall at the top.

Bonus Extras: Add some core exercises, like planks, Russian twists, leg raises, or bicycle crunches, to your workout routine for an even sweatier session.

Incline Walk Intervals (6 to 8 rounds)

Ain't nothing like a little cardio to blast that belly fat, but joints can take a beating, so why not try incline walking intervals? It aims at the nasty visceral fat we wanna torch.

  1. Stride along at 3 or 4 mph with an 8% to 12% incline.
  2. Walk for 30 to 60 seconds, then relax and walk without the incline for 90 seconds to recover.

Dumbbell Front Squats (3 sets of 10 reps)

Front squats build lower body strength and get your core engageed, making it a winning combination for reducing belly fat.

  1. Stand tall with feet shoulder-distance apart and a dumbbell in each hand at shoulder height.
  2. Squat until your thighs parallel to the floor.

TRX Body Rows (3 sets of 12 reps)

Body rows work wonders for your posture and upper back strength. Here's how to rock it:

  1. Grab the TRX straps using an overhand grip.
  2. Walk your feet forward, so your body leans back – stay straight from head to heels.
  3. Row your chest towards the straps by driving your elbows back.
  4. Pause once you reach the top, and then controlably lower back to the start.

Cable Woodchoppers (3 sets of 10 reps per side)

These bad boys target your abs and strengthen obliques – perfect for sculpting those toned abs!

  1. Set the cable machine to a high position, attach the handle, and stand perpendicular to the machine with your feet planted shoulder-width apart.
  2. Hold the handle and pull the cable diagonally across your body – a high to low chopping motion – so it ends near your opposite hip.
  3. Keep a braced core and square hips as you perform the move.
  4. Control the return to the starting position.

Remember, strength training is a fantastic way to reduce belly fat, but don't forget about a healthy diet and decent rest!

Feeling inspired by these belly fat workouts? Check out these additional reads to take your fitness plan to the next level:- Mind + Body: 5 Bodyweight Moves Women 50+ Should Do Daily- Mind + Body: 15-Minute Workout Torches Belly Fat Like a 5K- Mind + Body: 5-Day Belly Fat Plan for Men Over 50- Mind + Body: 10-Minute Stretch That Melts Stress & Belly Fat

  1. To complement your exercise routine for effective weight management, incorporate a fitness regimen that includes yoga for improved flexibility and overall well-being.
  2. The science of health-and-wellness reveals that similar to other workouts, yoga can help reduce belly fat by boosting metabolism and engaging core muscles.
  3. A well-balanced sleep schedule is vital for successful weight-management and fitness-and-exercise endeavors, as poor sleep can hamper the body's ability to burn fat.
  4. Embrace a holistic approach to fitness-and-exercise by incorporating proper eating habits, regular exercise, and adequate sleep to optimize health and wellness, ultimately leading to long-term belly fat reduction.

Read also:

    Related

    Latest