Are you finding it frustrating to get rid of that hanging belly fat now that you’re over 30? Here is the ultimate solution for achieving a flatter, more toned tummy.
This strategic approach that combines targeted strength exercises with powerful fat-burning techniques. This winning combination will help you shed those unwanted pounds, strengthen your core, and finally unveil the toned midsection you’ve been dreaming of. The core is the foundation of body, a strong core supports everything you want to do.
While there’s no magical fix for spot-reducing belly fat, our approach focuses on priming your body for optimal fat loss. By incorporating overall exercise, cardiovascular training, and a balanced diet, you’ll set the stage for success. Always be mindful of the incredible benefits of strength training! Not only does it burn calories and aid in long-term fat loss, it also supercharges your resting metabolism, ensuring you burn more calories even at rest. By building targeted muscle, you’ll activate a fat-burning furnace in those trouble zones.
Ready to end that excess belly jiggle? Time to unleash the power of these 7 powerful exercises and reclaim your body!
1) Bodyweight Squats
Squats are a powerful exercise that can help reduce hanging belly fat by engaging multiple muscle groups, including the glutes, quads, and core. This compound movement will strengthen your lower body while helping burn fat for a more toned midsection. Squats are great work on core strength because it requires perfect posture and stability.
Stand with your feet shoulder-width apart, then bend your knees and shift your hips back to lower your body into a squat. Lower yourself down until your upper thighs are about parallel to the floor, keeping your spine neutral throughout the exercise. Push through your heels to stand back up to the starting position. Once you’ve nailed the bodyweight squat, try adding weight as dumbbells, kettlebells, or barbells. Complete three sets of 12 to 15 reps.
2) Hanging Leg Raises
Hanging leg raises are excellent for targeting those lower abs and eliminating hanging belly fat. Lifting your legs while hanging from a bar will engage your entire core, helping to sculpt a flat, chiseled tummy. This exercise is a classic go-to for targeting the lower abs, which some people find harder to work with typical ab exercises like crunches.
Grab a pull-up bar or a sturdy overhead bar with an overhand grip, allowing your body to hang straight down with your arms straight. Engage your core, and keep your upper body stable as you hinge at the hips to lift your legs straight up. Bend your knees as you lift your legs to make the movement beginner-friendly, or keep your legs straight as you hinge at the hips for more of a challenge. Lift your legs until your quads are roughly parallel to the floor, whether you bend your legs or not. Slowly lower your legs. Perform three sets of 12 to 15 reps, slow and controlled.
Remember, slow and controlled for each direction of the entire motion. Three seconds pushing out, and three seconds bring back. This makes it harder on the muscle and easy on your joins. It also helps keep the blood in the muscle creating more vascularity and healthy growth.
3) Russian Twists
Russian twists, use a medicine ball after doing this one for a couple weeks. It is an effective rotational exercise that targets the obliques (side abs) to help create a well-defined midsection and trim waistline.
Grab a light medicine ball and sit on the floor, leaning slightly back with your knees bent and your feet slightly off the ground. Engage your core to rotate your torso from side to side, holding the medicine ball close to your torso with both hands throughout the movement. Focus on engaging your core throughout the entire motion, keep your spine neutral, and shoulders back as you twist. Go for three sets of 12 to 15 reps per side.
4) Planks
Planks are a classic go-to exercise for a strong and firm core. The plank is a full body exercise that works the entire core, including the glutes, upper body, and legs.
Begin on all fours with your hands shoulder-width apart, then step your feet out so your body forms a straight line from shoulders to ankles. Maintain a straight line, and keep your hips low as you engage your core muscles to hold the plank position for as long as your workout requires. Do three sets of 30 to 60-second holds.
5) Alternating Lying Reach and Leg Lift
This exercise is also known as a Dead Bug, it’s easily performed by lying on your back. This one can shrink your waistline and tighten your tummy.
Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm toward the mat while straightening your left leg, keeping your lower back pressed against the floor. Then back to start, and do the left side. Complete three sets of 12 to 15 reps per side.
6) Scissor Kicks
Scissor kicks are effective for sculpting lower abs. You may feel this more your lower abs more than anywhere else, and it also works the rest of the core, glutes, and legs.
Lie on an exercise mat with your legs extended and your hands either by your sides. Engage your core as you lift your legs slightly off the floor. From here, lift your one leg straight up and keep your other leg hovering just above the floor, alternate positions and continue the motion for three sets of 15 to 20 reps per leg.
7) Push ups
Push ups build upper-body strength and work your core muscles. This can help strengthen your entire midsection. There are many variations for you to use as your fitness progresses. If full pushups are too difficult, you can do them from your knees or use a chair or a wall to reduce the resistance until you grow stronger.
Start lying face down, with your hands slightly wider than shoulder-width apart, placed just outside of your shoulders with the palm on the ground, then keep your feet together, get on your toes as you push your body weight up. Keep your body straight, imagine a bar of steel going from your head straight down to your heels. Shoot for three to four sets of 12 to 15 reps. Once a month, go to failure each set.
8) Alternating Reach and Kickbacks
These are also known as Bird Dogs. Start on all fours with your hands directly beneath your shoulders and your knees aligned with your hips. Engage your core and maintain a neutral spine. Extend your right arm straight forward while simultaneously extending your left leg straight back, keeping them parallel to the ground. Hold this position for a brief moment, focusing on balance and stability. Then, return to the starting position and switch sides, extending your left arm and right leg. Alternate sides for a set number of repetitions or time. Throughout the exercise, maintain a steady and controlled movement, ensuring that your back remains stable and your core is engaged. Aim for three sets of 12 to 15 repetitions per side.
9) Glute Bridges
To perform a glute bridge, start by lying flat on your back with your knees bent and feet flat on the ground. Place your arms by your sides for support. Engage your core and squeeze your glutes as you lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold the top position for a brief pause, focusing on contracting your glutes. Then, slowly lower your hips back down to the starting position.
Maintain proper form throughout the exercise, ensuring that your knees stay in line with your hips and your back remains flat on the ground. Aim for three sets of 12 to 15 repetitions, gradually increasing the difficulty by adding resistance bands or using a stability ball.
10) Standing Kick Crunch
Stand tall with feet shoulder-width apart. Lift your left leg as high as possible, touching your left foot with your right hand. Return to the starting position and repeat on the opposite side. Alternate sides in a fast-paced motion. Maintain proper form, engage your core, and exhale as you crunch and touch your foot. This exercise warms up the legs, core, and glutes, improves flexibility, boosts heart rate, and enhances lower body and core strength. Aim for 30 seconds to 1 minute of continuous kicks and twice the amount of time for rest, repeat 4-5x. Kick it up a notch!
