As you age, it’s totally normal to accumulate some extra padding around your midsection.
But that doesn’t mean carrying around extra belly flab isn’t frustrating or challenging.
Fortunately, we’re here to help.
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If you’re an older adult looking to shed unwanted belly fat, you’re in the right place.
Belly fat, or visceral fat, can be particularly stubborn and harmful to your health.
The risk increases with a waist circumference exceeding 35 inches for women or 40 inches for men.
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Keep reading for detailed breakdowns of each exercise.
And when you’re finished, don’t missThe 10 Worst Habits for Belly Fat.
“Focus on keeping your spine neutral, without tucking or arching, and keep your hips square.
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To make it more challenging, pick up the pace and aim to do 30 reps in total.”
“To perform it, you better resist a rotational pull by utilizing your core muscles.
This exercise helps activate and strengthen the deep core muscles, which keeps your tummy pulled in.
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A strong core provides numerous other health benefits like better stability and reduced risk of back pain and falls.
Grab the handles with both hands, and push them out in front of you.
Your core muscles will work to prevent you from rotating back toward the machine.
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Hold the contraction, and release slowly.
Keep your core braced.
They also engage the core muscles, making them an excellent exercise for burning calories and toning the midsection.
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To do this move, get into a shoulder-width stance and point your toes outward slightly.
Ensure your posture is correct by engaging your core muscles and keeping your chest up while looking straight ahead.
Hinge your hips, and bend your knees toward your toes to lower yourself.
Aim for three sets of 10 to 12 reps with 60 to 90 seconds of rest between sets.
This can also reduce your risk of falling or getting injured as you age.”
Keep your back straight and your chest lifted.
Bend your front knee to lower yourself toward the ground.
Perform three sets of 10 to 15 reps per leg.
Rest for 60 to 90 seconds between sets.
Suitcase Carry
“The suitcase carry is a great exercise for strengthening your abdominals.
Keep your core braced and your shoulders back.
Then, take slow and steady steps forward while contracting your core and keeping your hips level.
This will help you resist the pull of the weight on one side.
Walk for a set distance, then turn around to return to the starting point.
Once you reach the starting point, switch hands, and repeat the exercise on the other side.
Repeat this three times, resting for 90 seconds between rounds.
“double-check to keep your posture tall and your core braced.
Complete three rounds of 15 to 20 passes with 60 to 90 seconds of rest.
MacPherson tells us, “Stand tall with your feet shoulder-width apart and arms by your sides.
Then, bend your knees, and place your palms on the floor.
Bring your arms overhead, and lift your heels.”
Repeat this sequence 10 times for three sets.
Rest for 90 seconds between rounds.
