Losing belly fat can be an exhausting process, and unfortunately, it becomes more difficult once you hit your 50s and beyond. As you age, your body goes through many changes. You lose lean muscle massY hormones as melatonin, estrogen, testosterone and growth hormone decrease. That’s why it’s crucial to stay active and consistent with strength training. It goes without saying that if you want to shrink your belly after 50The key is to incorporate total body strength training exercises into your exercise regimen.
Muscle is your fountain of youth as it keeps your metabolism high and helps you stay lean. So we have prepared a cash full body workout that will sculpt muscle, burn calories, and be a major player in your belly fat loss journey. Read on to learn more about this routine and get ready to shrink your belly. And then don’t miss out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
For this exercise, you’ll stand in front of the kettlebell with your feet off the weight. Push your hips back and squat down enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core engaged and shoulders down, lift the kettlebell by pushing through your heels and hips. Stand up and flex your glutes at the top. Reverse the movement to lower the weight before doing another repetition. Complete 3 sets of 10 repetitions.
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Take a single dumbbell and hold it up to your shoulders with your feet shoulder-width apart. Keeping your chest up and core tight, push the weight up until your arm is fully extended, flexing your triceps and shoulder at the top. Lower under control back to the starting position before doing another rep. Complete 3 sets of 10 to 12 reps on each arm.
To perform the Bodyweight Row, take the equipment that is available to you. It can be rings (like I have here), a bar, or a TRX/suspension strap. 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 (palms below) 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 fully straighten your arms until your shoulder blades stretch at the bottom before performing another rep. Do 3 sets of 12 to 15 repetitions.
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Begin the movement 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 sets of 10 reps on each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
