Some of my customers who are 50 and older want to lose the belly fat they’ve acquired over time in order to improve their overall fitness, have a healthier life, and have a higher quality of life. However, as you get older, it becomes more difficult to lose weight. This is due to your metabolism declining as you lose muscle mass and strength. Fortunately, there’s never been a better time than now to get back into shape. So we’ve compiled a list of the best exercises for accelerating abdominal fat loss in your fifties. We’ll go through them below, but first let’s discuss burning fat.
To maintain a healthy metabolism and continue burning body fat, you should eat a nutritious diet, exercise regularly, and pick high-intensity cardio routines. Choose compound movements when performing strength training exercises since they engage more muscle groups at the same time and help you burn additional calories. Pick activities that make your heart rate rise while still being easy on your joints.
Are you a little lost? I’ve got you covered with these exercises that will surely help you lose belly fat. If you are in your 50s and want to lose weight fast, try the workouts listed below.
1 — Dumbbell Front Squat
Sit on the floor with your legs fully extended, elbows bent and hands on your thighs. Raise a pair of dumbbells to your shoulders. Keep your core solid and push your hips back as you squat down until your quadriceps are parallel to the ground. Then, using your heels and hips, stand up again by bendingyour knees and flexing Your quads and glutes. Do 3 sets of 10 repetitions each.
2 — Dumbbell Shoulder Press
This routine begins with the dumbbells next to your shoulders, palms facing one another. Keep your core tight and your glutes squeezed throughout this exercise, and press the weights up, flexing your triceps and shoulders at the top. Maintain control over the weight before doing another rep by lowering it slowly. Do 3 sets of 10 to 12 repetitions.
3 — Wide Grip Seated Row
Attach the wide grip attachment to a seated row machine and put your feet on the footpad. Pull the handle out, then straighten your legs completely. Keep your chest up, and pull your elbows back towards your hips, squeezing hard on your back and lats. Finish by pulling your arms straight again and extending them fully. 3 sets of 10 to 12 reps are recommended for this move.
4 — Bodyweight Split Squat
Put one foot ahead and one foot back in a stance. Lower yourself gradually under control until your back knee drops to the ground, getting a nice stretch at the bottom. Come back up by pushing through the heel of the front leg and flexing your quad and glute at the top to finish. Do each side before changing legs on 3 sets of 10-12 reps per leg. If you’re working out with nothing but your bodyweight, you might try incorporating dumbbells into this exercise.
5 — Air Bike
Grab the handles of an air bike at your gym and take to it. There are two ways to go about this: You may strive for 25 to 30 minutes of continuous-intensity cardio at a speed you can keep up. Alternatively, you may perform intervals by going high intensity for 10 to 15 secs, then cruising at a lower intensity for 30 to 40 secs before repeating for a total of 10 to 15 minutes.
6 — Incline Treadmill Walk
Set your treadmill for the maximum incline (usually 15 degrees) and a speed of 2.5 to 3 mph. For 15 to 20 minutes, walk up the incline at this pace and see your heart rate rise! If it’s too easy, increase the speed to 3.5 mph instead.