As you age, your fitness goals tend to become more of a priority than ever. You want to stay active so you can continue to lead a high-quality life, continue Abdominal fat at bay, and prevent any health risk. And if you don’t have a lot of free time due to personal commitments, chances are you’re looking for a quick exercise it will get the job done efficiently. Well take heart, because we’ve got you covered with a 10-minute visceral fat reducer that’s just what the coach ordered for your 50-year-old belly.
Visceral fat is the dangerous type of fat that is found deep in the body and surrounds the organs in the abdomen. He is associated with many major health conditions like strokes, type 2 diabetes, heart disease, high cholesterol, and even Alzheimer’s. So if your goal is to stay as healthy as possible as you age, then you need to do the right thing to reduce the amount of visceral fat you have.
Fortunately, visceral fat is much easier to burn than subcutaneous fat, which is the fat just under the skin. It responds well to interval training and high-intensity activities. Also cardio intervals, you can incorporate quick HIIT circuits into your routine to help burn off excess fat. When doing faster workouts, choose exercises that are challenging compound movements. This will help you recruit more muscle fibers, raise your heart rate and increase your calorie burn.
Below is a workout to reduce visceral fat that you can do with resistance bands and a pair of dumbbells. Set a timer for 10 minutes and do as many sets of the following exercises in a row. And then don’t miss out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Begin your band squats by stepping on a resistance band with your feet shoulder-width apart while holding the resistance band at shoulder height with both hands. Squat down by sitting on your heels and hips until they are parallel to the ground. Return to standing, flexing your quads and glutes to finish. Perform as many sets of 15 repetitions.
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For the next exercise, take the resistance band and wrap it around a sturdy surface, like a beam or post. Take hold of the band and take a couple of steps back to put some tension on it. Keep your core tight and drive your elbows back, squeezing your shoulder blades to finish. Straighten your arms fully to get the full stretch before doing another rep. Perform as many sets of 15 repetitions.
Hold a pair of dumbbells and place your other foot behind you with your toes firmly planted. Keeping your chest up and core engaged, lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Do as many sets of 10 reps for each leg, completing one side before switching to the other.
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Start the Dumbbell Arnold Press by grabbing your dumbbells and holding them at shoulder height with your palms facing you. As he lifts the dumbbells over his head, he rotates his palms and elbows outward and gently lifts the weight. Flex your shoulders at the top, then reverse the movement back to the starting position before doing another rep. Do as many sets of 10 reps for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
