Get Rid of the Middle-aged Spread With 5 Exercises

One of the unpleasant things about reaching your 40s and 50s is the oh-so-common middle-age spread. Someone needs to address excess fat in your midsection and how to effectively get rid of middle age spread, so here it comes!

The extra fat you carry around in your belly is easy to gain, but hard to lose – especially if you haven’t been active in years. Unfortunately, many women begin to see this uninvited visitor when they enter menopause due to lower estrogen levels. Women can gain at least 10 pounds within a 10-year period — between the ages of 45 and 55 — if they’re not consciously working at it, according to Women’s well-being.

To slim your waistline—or any part of your body, especially at this time in life—you need to live a healthy lifestyle. This means eating a diet high in lean protein and vegetables. It’s also important to take some brisk walks and make sure to get some solid aerobic work in. Last but not least, strength training is key if you want to get rid of the middle age spread.

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We’ve got your back. Know that you are definitely not alone on this journey. To get started, I recommend incorporating resistance training into your routine at least two to three times a week, and I have just the right workout for you. It’s a solid strength training routine that will engage your core and force your body to work harder. You will end up using more muscle groups, resulting in a higher calorie and fat burn.

Here’s your new routine for getting rid of a middle-aged spread, featuring five super-effective exercises. Incorporate them into your routine, or do all five of these as a workout. And don’t forget to take extra steps every day! Perform 3 to 4 sets of the following.

dumbbell deadlift for men pot belly workout
Tim Liu, CSCS

Begin your Dumbbell Deadlifts by placing a dumbbell in front of you with your feet shoulder-width apart. Keep your chest high and 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. Return the dumbbell to the starting position before performing another repetition. Perform 3 to 4 sets of 10 reps.

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Related: Every Thick Waist Needs This Visceral Fat Reducer At 60, Says Trainer

arnold press visceral fat reducer
Tim Liu, CSCS

Dumbbell Arnold Press begins by grabbing a set of dumbbells and holding them up at shoulder-width height with your palms facing you. As you lift the dumbbells overhead, turn your palms and elbows out and away from your body and push the weight up in a smooth motion. Bend your shoulders at the top, then reverse the movement back to the starting position before performing another repetition. Do 3 to 4 sets of 10 reps.

Related: The #1 Floor Workout to Get Rid of Middle-Age Spread

body weight rows with suspension straps
Tim Liu, CSCS

To perform Bodyweight Rows, grab the equipment available to you. It can be TRX/suspension strap, rings or a straight bar. If using a strap, be sure to use a neutral grip (palms facing you). If you have a barbell, use the pronated (palms overhand) or supinated (underhand) grip. Put your feet forward and lean back slightly to at least 45 degrees.

Keeping your core tight and hips high, pull in by driving your elbows toward your hips. Firmly squeeze your lats and upper back to finish, then fully straighten your arms until your shoulder blades reach the bottom before performing another rep. Perform 3 to 4 sets of 15 reps.

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dumbbell lateral lunge to shrink abs
Tim Liu, CSCS

Start your Dumbbell Lateral Lunges by holding a pair of dumbbells with your feet shoulder-width apart. Keeping your chest high, step out to the side while pushing your hips back. Let the back leg lengthen and stretch your inner thigh. Push yourself back to the starting position with the heel of your working leg before stepping out to the other side. Do 3 to 4 sets of 8 reps with each leg.

side plank dumbbell press to get rid of middle age spread
Tim Liu, CSCS

For this last exercise, get into a side plank position while holding a dumbbell. Keeping your core tight and glutes clenched, begin to push the dumbbell up toward the sky. Maintain tension in your oblique throughout. Bring it back down before performing another repetition. Perform 3 to 4 sets of 10 reps.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim


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