A 30-day full-body workout plan can help middle-aged individualsshed stubborn belly fatand improve overall health.
That’s where I come in with this 30-day full-body workout to melt belly fat.
Combine this workout routine with a well-balanced diet, proper hydration, and adequate sleep for even better results.
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Read on to learn all about this 30-day full-body workout to melt “middle-aged spread” belly fat.
And for more belly-fat-burning fitness inspiration, check out these10 Easy Kettlebell Exercises for Women To Melt Belly Flab.
Middle-aged individuals often experience a loss of muscle mass and a decrease in metabolism.
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Core-strengthening exercises helpbuild lean muscle, which can boost metabolism and improve posture.
A stronger core also supports the spine, reducing the risk of back pain.
They improve cardiovascular health, reduce the risk of age-related diseases, and aid in fat loss.
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Planks
Begin in a pushup position, and lower your forearms on the ground.
Keep your body in a straight line from your head to your heels.
Hold for 20 to 30 seconds, gradually increasing the duration each day.
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Russian Twists
Sit with your knees bent and your feet flat on the floor.
Lean back slightly, and lift your feet off the ground.
Twist your torso to the right, touching your left hand to the floor.
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Alternate sides for 12 to 15 reps per side.
Jump Rope
Begin with a proper jump rope that’s the right length for your height.
Stand with your feet shoulder-width apart, holding the jump rope handles at each side.
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Keep your feet together and your knees slightly bent.
Maintain a steady pace for one to two minutes.
Rest for 30 seconds.
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Alternate a steady pace, and rest for 15 to 20 minutes.
A strong core also enhances the effectiveness of overall workouts.
Bicycle Crunches
Lie on your back with your hands behind your head.
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Lift your head, shoulders, and feet off the ground.
Bring your right elbow toward your left knee while extending your right leg.
Alternate sides for 12 to 15 reps on each side.
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Side Plank
Lie on your side with your elbow directly under your shoulder.
Lift your hips off the ground, creating a straight line from head to heels.
Hold for 20 to 30 seconds each side.
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Weighted Russian Twists
Sit with your knees bent and your feet flat on the floor, holding a weight.
Lean back slightly, and lift your feet off the ground.
Twist your torso to the right, holding the weight close to your chest.
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Jumping Jacks
Perform jumping jacks for one minute, then rest for 30 seconds.
Repeat this cycle for 15 to 20 minutes to boost heart rate and burn fat.
Deadlifts
Stand with your feet hip-width apart, holding a dumbbell or barbell.
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Bend at your hips and knees to lower the weight to shin level.
Straighten up, engaging your glutes and core.
Perform three sets of 10 to 12 reps.
3.
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Leg Raises
Lie on your back with your hands under your hips.
Lift your legs to a 45-degree angle, and slowly lower them without touching the ground.
These forms of training are time-efficient, making them suitable for the busy schedules.
Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body toward the ground by bending your elbows.
Keep your body in a straight line from your head to your heels.
Push back up to the starting position.
Perform 10 to 15 reps for each set.
Bodyweight Squats
Stand with your feet shoulder-width apart.
Lower your body by bending at the hips and knees, as if sitting back into an imaginary chair.
Keep your back straight and your knees in line with your toes.
Push through your heels to return to the starting position.
Perform 12 to 15 reps for each set.
Engage your core, and keep your hips level throughout the exercise.
Keep your movements controlled, and maintain your plank position throughout.
Avoid letting your hips sag or sticking your buttocks in the air.
Complete three sets of 15 reps.
