One of the unpleasantries of reaching your 40s and 50s is the oh-so-common middle-aged spread.
Unfortunately, many women begin to see this uninvited visitor when they start menopause because of lower estrogen levels.
This means eating a diet high in lean protein and vegetables.
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It’s also important to take some brisk walks, making sure to get in solid aerobic work.
Last but not least, strength training is key if you want to get rid of the middle-aged spread.
We’ve got your back.
Tim Liu, C.S.C.S.
Know that you’re definitely not alone on this journey.
It’s a solidstrength trainingroutine, which will engage your core and force your body to work harder.
You’ll end up using more muscle groups, resulting in ahigher calorie and fat burn.
Tim Liu, C.S.C.S.
Here is your new routine to get rid of a middle-aged spread, which includes five super-effective exercises.
Incorporate them into your routine, or do all five of these as a workout.
And don’t forget to get in extra steps each day!
Tim Liu, C.S.C.S.
Perform 3 to 4 sets of the following.
Keep your chest tall and core tight as you squat down and grab the weight.
Drive through your heels and hips to come back up, flexing your glutes and quads to finish.
Tim Liu, C.S.C.S.
Place the dumbbell back down to the starting position before performing another rep.
It can be TRX/suspension strap, rings, or a straight bar.
If you have a bar, use the pronated (palms overhand) or supinated (underhand) grip.
Tim Liu, C.S.C.S.
Stick your feet forward, and lean back slightly to at least 45 degrees.
Keeping your core tight and hips high, pull yourself in by driving with your elbows toward your hips.
Keeping your chest tall, step out to the side while pushing your hips back.
Let the trailing leg lengthen, stretching your inner thigh.
Keeping your core tight and glutes squeezed, begin pressing the dumbbell up toward the sky.
Maintain tension in your oblique the entire time.
Bring it back down before performing another rep.
Perform 3 to 4 sets of 10 reps.
