3 Secret Exercise Tips For A Flatter Stomach After 50, Says Trainer – Eat This, Not That

Regardless of your age, achieving a flatter stomach is a common fitness goal that many people have. However, the older you get, the harder it is to achieve. This is for several reasons: it is common to become more sedentary with age and, if you are active, to stick to the same fitness routine without changing things, which leads to a reduction in calories. burned. Your metabolism also tends to slow down and you lose muscle mass, which can lead to weight gain.

These factors make it harder and harder to get the desired results in your abdomen once you are over 50. To counter them, you should consider adopting a weight training and cardio routine to help lose fat. And if you’ve been doing the same workouts for a while, it’s time to introduce some new tricks for your favorite moves.

So, if you want a flatter stomach and are over 50, here are three exercises you can start trying today for the best results. And for more, don’t miss these exercise tips to get rid of belly fat.

Tim Liu, CSCS

One underrated exercise that you can incorporate into your routine is heavy lifting, which involves carrying a heavy weight while you walk a certain distance and / or time. These weight lifting exercises engage your whole body and require a fair amount of core strength. They can also be used as a conditioning exercise which can help you achieve a flatter stomach.

One sequence you can try is a Carry suitcase (photo above). Hold a heavy dumbbell by your side, keeping your chest high, core tight, and spine neutral. Prepare your abs, then begin walking, under control, 50 to 100 feet. The weight will try to pull you to one side, but resisting will work your core. Once you’ve walked the distance, turn around, shift the weight to your other hand, and return to the start. Do this three times though.

Related: This Workout Plan Will Keep You Slim While On Vacation

how to do a bodyweight squat
Tim liu

If you want to burn extra calories at the end of your workout, add some sort of finisher. It should be fast and work several muscle groups at the same time.

The following finisher is ideal for your legs and requires performing three different exercises consecutively three times.

Movement 1: Bodyweight squat (pictured above)

Keeping your chest high and core tight, push your hips back and squat until your quads are parallel to the floor. Drive through your heels and hips back to a standing position, flexing your quads and glutes to finish. Do 15 repetitions.

2 walking slots

Shot 2 in this finishing sequence alternates forward lunges. Start by taking a long step forward with one leg. Firmly put your heel down, then lower yourself down until your back knee touches the floor. Push off with your front leg to come up, then repeat with the other side. Do this 8 times on each leg.

Related: Sign up for our newsletter for the latest health and fitness news!

Hip blow
Tim Liu, CSCS

On the third movement of this finisher, place your upper back on a bench or sturdy surface with your feet in front of you. Keeping your core tight and your chin tucked in, lower your hips (under control), then drive with your heels to lift your hips until they are almost parallel to the floor. Squeeze your glutes hard at the top, then lower yourself down before performing another repetition.

Related: This workout is three times better for your health than walking, new study finds

treadmill sprints

One of the reasons people find it difficult to slim their stomachs is due to a lack of blood flow to this area during exercise. The greater the blood flow to a muscle, the more fatty acids can be released.

In this case, the abdominal area is not receiving as much as, say, your arms and legs, so you can incorporate cardio intervals into your program to increase your heart rate, then immediately perform a series of abdominal exercises in between. drive the blood to your stomach area.

To do this, perform the following supersets for a total of 4 to 5 laps.

Movement 1: Treadmill Sprints (pictured above)

Get on a treadmill and adjust the speed to a fast pace that you can maintain for 20 to 30 seconds. Run on the balls of the feet and follow the rhythm of the belt. Once you’ve sprinted for the prescribed amount of time, immediately follow up with …

raise the extended leg
Tim Liu, CSCS

Start by lying on your back with your ribs down to the floor. Keeping your core tight and your legs straight, lift your legs up towards the ceiling. Strongly flex your abs at the end of the movement, then return them to the starting position (under control), maintaining tension the entire time before performing another repetition. Repeat this movement for 30 to 60 seconds.

There you have it, a series of exercise tips that can give you a flatter stomach after 50 and beyond!

For more information, see Do this one thing while strength training burns twice as many calories, new study finds.

Comments are closed.