If your top priorities in the gym are reducing belly fat and getting in top shape so you can stay youngThey are on common ground. As you age, some changes occur. you start to lose lean muscle mass, power and strength, so to maintain your independence, it is crucial to take action. The sooner you take that action, the better off you will be. So we’ve created the #1 floor workout that will help you lose belly fat and slow down aging. Follow the plan diligently and you can check both goals off your gym to-do list.
Strength training is gold when it comes to aging, because it helps improve everything you need to keep your body young. To get started on your fitness journey, I recommend doing strength training two to three times a week at a minimum, with an emphasis on full-body workouts. If you’re already on this path or don’t have access to the right fitness equipment, consider adding floor workouts in your regimen, as they will be incredibly beneficial.
Read on for the best floor workout you can do during the week to help you lose belly fat and slow down aging. You got this!
To begin manual release push-ups, get into a push-up position, keeping your shoulders in line with your wrists and your back straight. Make sure your core stays tight and your glutes tight, and lower yourself under control until your entire body is on the ground. Once you’ve reached the bottom of the movement, take your hands off the ground and then bring them back to push yourself up. Flex your triceps and chest at the top to finish before doing another rep. Complete 3 sets of 10 to 15 repetitions.
Related: Do This Visceral Fat Burner At 50 To Get Your Belly In Shape
Begin this next move by lifting one leg off the floor, pulling it back, then crossing your body. As you bring your leg back, grab your other leg and bend your knee as you push your hips back. Drive through your heel and jump to the side. Land with the other foot on the ground, keeping tension in the glute. Once you’re stable, jump to the opposite side. Continue moving back and forth as if you were “skating” until you complete all reps. Do 3 sets of 8 reps for each leg.
Related: The 5 Best Exercises to Lose Belly Fat and Slow Aging, Says a Fitness Expert
For the alternating reverse lunge, take a long step back with one leg. Firmly plant your heel, and then lower yourself until your back knee touches the ground. Get a solid hip flexor stretch at the bottom, then push through your front leg to come back up, flexing your quad and glute to finish. After coming back up, do the other side, alternating back and forth until you finish all reps. Complete 3 sets of 12 repetitions for each leg.
Related: Healthy lifestyle habits that will help you reduce a big belly for good
To properly perform a rotating side plank, start by getting into a side plank position with your shoulder in line with your elbow and your legs stacked on top of each other. With core engaged and glutes engaged, begin by taking your upper arm and rotating it under your body in a scooping motion to the other side, pivoting at the elbow and squeezing your shoulder blade to finish. Do 3 sets of 8-10 reps on one side before turning and completing your reps on the other.
For this last exercise, start by lying on your back and bending your knees. Bridge your hips toward the ceiling, squeezing your glutes hard at the top and keeping them there. Once fully extended, take one arm and extend it above and behind you, aiming to touch the ground. Alternate between hands. Complete 3 sets of 8 reps for each side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
