Once you hit 50 it is not as easy to lose weight as it was when you were younger. And back then the weight didn’t collect around your belly as it does now. But losing belly fat for women over 50 is possible. Read on to find out the best ways for women over 50 to lose belly fat.
When you hit the age of 50 seemingly overnight, your once flat belly took on a mind of its own, and the jeans you bought last season no longer fit. In fact, the scales are not showing much difference but as lean muscle mass is shrinking, the body fat is expanding. It is usually around your middle area in what we horribly call, “middle-aged spread”.
Celebrity trainer and nutrition expert Jillian Michaels also says that doing a variety of exercises that combine cardio, strength, and core work will absolutely help you reduce body fat. “I’m a big fan of exercises that are core-focused, but work for multiple muscle groups simultaneously with a HIIT component for added calorie burn,” she says.
Here are the best exercises and workouts to lose belly fat for women over 50, according to personal trainers.
1. High-Intensity Interval Training (HIIT)
While the old thinking was that steady-state cardio sessions were the best for burning fat, we now know that short and intense bursts of fast-paced cardio are much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work for different muscle groups.
Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of jumping jacks, squats, push-ups, high knees running to place, wall sit, or lunge. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises, just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work out the other muscle groups.
2. Strength Training
If you have been lifting moderately heavy weights but are still looking to drop belly fat, it is the right time to pick up the intensity by using heavier weights and cutting down on rest time between repetitions, says Tyler Spraul, CSCS, a certified strength, and conditioning specialist and the head trainer at Exercise.com.
“Lifting heavy is where you see more an afterburn effect. Your body continues to burn calories even after you leave the gym,” Spraul says. Just ensure that your technique does not suffer as you increase your weight, which can lead to injury.
3. Core Exercises Like Russian Twists
The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball, dumbells, or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
Try this Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your belly area and not your arms.
It is absolutely possible for women over 50 to lose belly fat. It is definitely not done by starving yourself and doing excessive exercise. It does, however, require you to increase exercise a little and be careful about the type of exercise you choose to do. These exercises can be done at home or in the gym or fitness center. We advise you to be supervised by a fitness instructor at first so you will be guided on how to do these exercises properly and avoid injury. To have the best results you should eat a balanced, get adequate sleep, and keep stress to a minimum.
If you find this article helpful to you please share it with other women over 50 who want to know what are the best exercises that they can do to lose their belly fat. Thank you and good luck with your weight loss journey.