As you get older, your body starts to change pretty quickly. It gets harder to get back in shape and stick to a solid routine, because bad habits die hard. This is especially true if you developed belly fat in your 20s and 30s. With aging comes a slower metabolism and muscle loss, so it’s important to stay active with the right exercise options to improve your game. What is the best way to start? Get going with these muscle-building strength exercises that will help you lose belly fat and slow down aging. you will look and feel much younger!
The absolute best way to lose belly fat and build muscle is through strength training. When it comes to choosing the most recommended strength training exercises, you should go for compound movements, and for good reason. These moves engage more muscle groups, require more effort, and will burn more calories.
Here are some ultra-effective exercises to do as a full workout, or you can easily incorporate them into your existing routine. They will be extremely effective in helping you reach your belly fat loss goal and help you look and feel years younger. Be consistent and aim for 3-4 sets of each of the following moves.
Ready to lose belly fat and slow down aging? Begin this first exercise by placing the bar into the landmine attachment. If you don’t have one, anchor the end of the bar against a wall for the same effect. Raise the bar and grab the end with both hands. Take a small step back and keep your chest up and firm. Squat down by pushing your hips back and sitting up until your hips are parallel to the floor. Drive through your heels and hips, flexing your quads and glutes to finish. Do 3 to 4 sets of 10 reps.
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To set up chest-supported dumbbell rows, set the bench at an incline (at least 30 to 45 degrees). Grab two dumbbells, place your chest on the pad, and keep your knees on the bench seat. Straighten your arms and begin to pull both dumbbells up with your elbows, squeezing your lats at the end of the movement. Lower the dumbbells for the full stretch before performing the next rep. Do 3 to 4 sets of 10 to 12 repetitions.
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Get into a split squat position with the bar between your legs. Keeping your chest up and core tight, reach down, reach down and grab the bar with both hands. Stand tall by driving through the front heel of your leg, flexing your quad and glute to finish. Go down and back up with each rep. Finish everything on one side before switching to the other. Do 3 to 4 sets of 10 repetitions for each leg.
Begin the landmine shoulder press by placing the bar inside a landmine attachment. If you don’t have access to a land mine, you can stick a bar into the corner of a wall for the same effect. Get into a staggered stance with one foot forward and one foot back. Grasp the bar, keeping your chest high and core tight, then push it forward. Flex your triceps and shoulder hard at the top, then bring it back to the starting position. Do all reps on one side before switching. Do 3 to 4 sets of 10 reps for each arm.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
