One of the drawbacks of reaching your 40s and 50s is the all-too-common midlife spread. Someone has to go to the excess fat in the midsection and how to efficiently get rid of midlife spread, so here it goes!
The extra fat you carry around in your stomach is easy to gain but hard to lose, especially if you haven’t been active for years. Unfortunately, many women start seeing this uninvited visitor as they begin menopause due to lower estrogen levels. According to Women’s Wellness.
With the purpose of slim your waist—or any area of the body, especially at this point in life—you need to lead a healthy lifestyle. This means eating a diet rich in lean protein and vegetables. It’s also important to do some brisk walking, making sure you get solid aerobic work. Last but not least, strength training is key if you want to get rid of the midlife spread.
We got you covered. Know that you are definitely not alone on this journey. To start, I recommend incorporating resistance training into your routine at least two to three times a week, and I have the right workout for you. it is a solid strength training routine, which will engage your core and force your body to work harder. You will end up using more muscle groups, resulting in a increased calorie and fat burning.
Here’s your new routine for getting rid of a middle-aged spread, including five super-effective exercises. Incorporate them into your routine, or do all five as a workout. And don’t forget to take extra steps each day! Do 3 to 4 sets of the following.
Start your dumbbell deadlift by placing a dumbbell in front of you with your feet shoulder width apart. Keep your chest up and your core tight as you squat down and take the weight. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Return the dumbbell to the starting position before performing another rep. Do 3 to 4 sets of 10 reps.
Related: Every Fat Waist Needs This Visceral Fat Reducer By Age 60, Says One Trainer
The Dumbbell Arnold Press starts with you grabbing a pair of dumbbells and holding them at shoulder height with your palms facing you. As you raise the dumbbells over your head, turn your palms and elbows out and away from your body, and press the weight up in one smooth motion. Flex your shoulders at the top, then reverse the movement back to the starting position before doing another rep. Complete 3 to 4 sets of 10 repetitions.
Related: Floor workout no. #1 to get rid of midlife spread
To perform Bodyweight Rows, take the equipment that is available to you. It can be TRX/suspension strap, rings or straight bar. If you’re using a strap, make sure you use a neutral grip (palms facing you). If you have a barbell, use the overhand (palms above your head) or underhand (underhand) grip. Move your feet forward and lean back slightly to at least 45 degrees.
Keeping your core tight and your hips high, lean forward by driving your elbows toward your hips. Squeeze your lats and upper back hard to finish, then straighten your arms fully until your shoulder blades stretch at the bottom before performing another rep. Perform 3 to 4 sets of 15 repetitions.
Start your dumbbell side lunges by holding a pair of dumbbells with your feet shoulder-width apart. Keeping your chest up, step to the side as you push your hips back. Let your back leg lengthen, stretching your inner thigh. Push yourself back to the starting position with the heel of your working leg before coming out the other side. Complete 3-4 sets of 8 reps on each leg.
For this final exercise, assume a side plank position while holding a dumbbell. Keeping your core engaged and your glutes engaged, begin to drive the dumbbell up toward the sky. Keep tension on your oblique the entire time. Lower it before doing another rep. Do 3 to 4 sets of 10 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
