It’s no secret that after 40, keeping the weight off your midsection becomes a challenging endeavor.
The following moves are my top choices to assign clients who struggle with melting fat in their middle.
So if you want to shrink your waistline after 40, check out the below six simple exercises.
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Perform each exercise for three sets of 15 repetitions, or 30-second holds for isometric exercises.
Bird-Dogs
The bird-dog is a crucial exercise for core stability and balance.
It also helps promote adefined midsection.
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Performing bird-dogs targets your abs, lower back, glutes, and shoulders.
Hold this position for a moment.
Bring your elbow and knee together underneath you, squeezing the end range for about one second.
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Switch to the other arm and leg, and repeat.
Aim to keep a stable, square hip position throughout the exercise.
Repeat for the target repetitions.
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To perform a barbell back squat, position a barbell at shoulder level on a squat rack.
If available, set the safety pins just above waist level.
Stand with your feet shoulder-width apart.
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Lift the bar off the rack by straightening your torso and legs.
Lower your body by bending at the knees, keeping your chest up, and maintaining a neutral spine.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
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Repeat for the target repetitions.
To perform a lunge, start by standing tall with your hands on your hips.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
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Push evenly through the full foot of your front leg to return to the starting position.
Repeat for the target repetitions, and then switch legs.
Slowly return to the start position.
Repeat for the target repetitions.
Place your arms at your sides.
Hold at the top of the movement for about one second, squeezing the end range.
Slowly lower your body back down to the starting position.
Repeat for the target repetitions.
Planks
The final exercise to shrink your waistline after 40 is planks.
The plank is an isometriccore strength exercisethat improves stability and posture.
It targets not only your abs, but also your lower back and shoulders.
Engage your core, and keep your body straight from head to heels.
Keep your head relaxed, and look at the floor.
Hold this position, visualizing drawing your lower rib towards your pelvis and engaging your abs.
Ensure that your hips don’t sag or raise too high throughout the hold.
Repeat for the target time.
