Lose Your Gut In Your 50s With These Exercises, Trainer Says

As you age, excess weight tends to fall right in the middle of your body, that is, right on your belly. This called “middle aged spread” is feared for good reason, especially when you’re trying to zip up your jeans or slip into a tighter outfit. Plus, Abdominal fat is associated with many health risks. The struggle may be very real, but there are some healthy habits you can adapt as soon as possible to lose control in your 50s. In addition to following a diet rich in vegetables and lean proteins and following a consistent cardiovascular routine, we rounded up the best exercises that will help you melt belly fat Quick.

Once you hit 50, it becomes more difficult to lose your gut due to hormonal changes in your body. If you don’t stay active and continue strength trainingyou lose lean muscle mass, and your metabolic rate drops. So if you want to keep your metabolism high and shed that excess weight, you need to build and maintain as much muscle as possible.

In addition to your regular aerobic exercise, interval training is key. This is because performing cardio at a higher intensity helps you maintain muscle mass and also burns more fat than constant work.

If you are 50 years old and looking to lose control, here are some exercises for you to include in your routine. Check them out below, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

mature man doing dumbbell bench press, exercise to lose belly — Shutterstock

Begin this movement lying on an incline bench with a dumbbell in each hand. Hold them straight above you with your arms fully extended. Pull your shoulder blades back and down on the bench as you lower the weights toward your chest. Get a good chest extension at the bottom, then push the weights back to the starting position, squeezing your upper pecs and triceps at the top. Do 3 sets of 10 to 12 reps.

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woman close-up dumbbell goblet squatting — Shutterstock

Begin this exercise by holding a dumbbell vertically in front of your chest. Keeping your core tight, push your hips back and squat down until your thighs are parallel to the ground. Drive through your heels and hips to come back up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 repetitions.

mature woman doing lat pulldown in gym — Shutterstock

Grasp the lateral pull-up bar with your palms facing out, just outside your shoulders. Lean back slightly and pull the bar toward your sternum with your elbows, squeezing your lats at the bottom of the movement. Resist on the way up, keeping the tension on your lats. Get a good stretch at the top by letting your shoulder blades rise before doing another rep. Complete 3 sets of 10 to 12 repetitions.

Trainer doing dumbbell split squats — Tim Liu, CSCS

Hold a pair of dumbbells and get into a staggered stance: one foot in front and the other foot behind you with your toes firmly planted on the floor. Keep your chest up and tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Complete 3 sets of 10 repetitions for each leg.

(Note that if holding weights is too challenging, you can start with just your bodyweight and build up your strength.)

mature woman doing cardio exercise on bicycle to accelerate abdominal fat loss — Shutterstock

If you’re used to regular cardio, consider incorporating some bike sprints into your routine. Sprints burn more calories and fat than a normal steady state, and in less time. Start with 15-20 second bursts, rest for 20-40 seconds, then repeat 6-10 rounds.

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