Fortunately, we’re here to deliver some heartening news.
While age might make shedding those pounds a tad more challenging, it’s far from impossible.
Strength training can be just as effective for weight loss as cardio.
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Read on for the exercises and detailed instructions.
And after, check out these4 Floor Exercises for Women To Melt Belly Fat After 30.
“It activates deep core muscles to tighten and stabilize your core.
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It helpscinch in the waistdue to strengthening the deeper core muscles.”
Stand upright and brace your core, standing with your feet shoulder-width apart.
Hold the cable or band in both hands, and push the handle at about chest height.
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Hold the handle out for 10 slow breaths while bracing against the resistance of the weight.
Aim for two to three sets of eight to 10 reps.
This exercise is ideal for improving posture."
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Lie with your upper back on a bench (perpendicular) and your feet on the ground.
Your feet should be flat and your hips should be raised in line with your back.
Hold a dumbbell between your hands with your palms facing up.
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(you’ve got the option to also hold a lightweight dumbbell in each hand.)
Lift the weight above your chest with a slight bend in your elbows.
Maintain this position with your arms while you lower them behind your head.
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“Kettlebell swings help build power, stability, and strength in your hips, back, and glutes.
Hold a kettlebell with both hands in an overhand grip.
Stand with your legs about shoulder-width apart.
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Hinge forward at your hips and bend your knees slightly.
Maintain a slight arch in your back, and keep your chest up.
Swing the kettlebell back between your legs while exhaling.
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Explosively force the kettle forward and stand, locking out your hips.
Goblet squats also hit your glutes, calves, and core.”
Stand with your feet slightly wider than shoulder-width apart.
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Hinge at the hips and bend your knees to squat, keeping the weight in place.
Anchor a band or cable, and grasp the handles.
Step back until there’s tension in the band, then lift the handles to eye or nose level.
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Flare your elbows out so they’re pointing behind you.
Squeeze your shoulder blades for two seconds, then release slowly and with control.
If so, kettlebell windmills are your answer.
Reach toward the floor with your left hand, keeping your arm close to your body.
Go for two or three sets of eight to 10 reps per side.
“Dumbbell wood chops are a rotational exercise forbuilding core strength and stability,” explains MacPherson.
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Hold a dumbbell with both hands, and stand with your feet shoulder-width apart.
Lift the dumbbell toward your right side.
Keep your arms straight throughout this entire movement.
Twist your torso, and carefully rotate your legs to bring the dumbbell down to your left.
Bend at the knees while dropping your hips to bring the dumbbell toward the ground.
Repeat by lifting the dumbbell back to the right and overhead.
Do two to three sets of eight to 10 reps per side.
Get down in front of an exercise ball within arm’s reach.
Rest your forearms on top of the ball with your elbows bent and your body straight.
Roll the ball away from you while straightening your torso.
Use your core muscles to maintain stability.
Roll back slowly, using your core muscles to contract and bring the ball back to the starting position.
Adding weight will take it to the next level to help you burn belly fat.
“Wall sits are an isometric exercise that helps to build muscular endurance and strength,” says MacPherson.
“Isometric exercises recruit more motor units, which is important for building strength and muscle mass.
Choose an appropriate weight, such as a kettlebell or medicine ball, and hold it at chest height.
Your feet should be about shoulder-width apart.
Aim for two or three sets of 45 to 60 seconds holds.
MacPherson says, “Step-ups build glute and leg strength and burn many calories.
Stand facing a bench, holding a dumbbell in each hand, and brace your core.
Ensure all the power comes from the lead foot.
Press through your foot, and activate your glutes and quads to lift you.
Carefully lower the following foot back to the floor, then the stepping foot.
Repeat using your opposite foot as the lead.
Perform two or three sets of 10 to 12 reps per side.
