5 exercises that can help reduce belly fat in women over 50

Women who are 50 years, or older, tend to develop persistent belly fat, because menopause causes their metabolism to slow down, while their body stores fat in the abdominal area. Spot reduction exists as a myth, but exercises that focus on specific areas help people develop core strength while they burn more calories, and decrease their visceral fat when they follow a proper diet. These 5 low-impact exercises provide joint-friendly workout options for women aged 50..

Planks work the entire core area, while keeping the back muscles relaxed to help people lose weight in their waist area through core strength development. You should do a forearm plank exercise by maintaining body straightness from head to heels, while you hold the position for 20-30 seconds and activate your abdominal muscles to prepare for impact. Breathe steadily; drop knees if needed. Perform side planks while you raise either your arm or leg, to work on your oblique muscles. Research indicates that planks help people lose 47% of their visceral fat, when they include them in their core exercise routine, which also enhances their body position and balance. Do 3 sets, 3 times weekly. Take a 30-second break between each exercise to maintain proper form which will help prevent wrist injuries.

Brisk walking serves as an effective method to burn belly fat, because postmenopausal women who exercise 200 minutes weekly through moderate aerobic exercise, will reduce their intra-abdominal fat by 6.9%. Walk 30-45 minutes daily at a pace which allows you to talk but prevents you from singing, while maintaining a speed of 3-4 mph. The workout consists of two-minute fast intervals, followed by three-minute normal intervals, which should be repeated throughout the exercise. The HIIT-style workout helps increase metabolism after completing the walkout. Research findings showed that walking as an exercise practice resulted in a 4.2% reduction of total body fat, compared to the control group. Swing arms, stand tall; wear supportive shoes. Use a pedometer to monitor your progress because it will help you stay motivated.

Russian twists helps people lose fat from their side belly area, while it enhances their ability to rotate their body which proves useful for activities such as gardening. Sit with your knees bent while you lean back slightly and place your feet on the floor if your body allows it; use your hands to hold your body while you move your torso from side to side, to touch the ground near your hips. Do 10-15 reps per side, 3 sets. You should use a medicine ball for resistance training when you progress to the following level. Pilates-style twists like this help lose belly fat per reviews. The program helps women develop their rotational strength, which disappears after menopause. The best results will come from combining exercise with diet, because working out by itself only helps lose weight around the waist. Breathe out on twist; keep spine neutral to protect back. The body requires toning exercises which should be done two times per week.

The exercise of lying leg raises helps people build strength in their lower abdominal muscles, which helps them fight against the development of a pouch that occurs after age 50. Lie on back, hands under hips; lift legs to 45 degrees slowly, then lower without arching back. Do 10-12 reps, 3 sets. Bend knees if straight legs strain. The exercise design creates an isolation effect for rectus abdominis, which enables people to achieve a flat stomach. Research shows that core exercises which include raises, help people lose substantial amounts of visceral fat according to studies. Research studies which combined aerobic exercise with resistance training for postmenopausal women, showed that participants maintained their muscle mass while their body fat levels decreased.

Bicycle crunches duplicate pedaling movements, which target both upper and lower abdominal muscles and oblique muscles, to create a more defined waistline. Position yourself to lie down while placing your hands on top of your head, then perform shoulder elevation followed by knee-to-elbow movements, that mimic cycling motion. 12-15 per side, 3 sets. The exercise method allows for maximum fat burning through its slow tempo. Yoga/Pilates elements aid belly fat loss. Middle-aged women took part in a resistance study which employed identical exercises to develop their strength while they lost body fat. They enhance coordination too. Keep your elbows spread out while maintaining a straight neck position. The workout should be done three times per week while using walking as an additional exercise for maximum results.

Disclaimer: This article is informational only and not a substitute for medical advice. Please consult a doctor before starting any new exercise regime