One of the annoyances of hitting your 40s and 50s is the oh-so-common middle-age spread. Someone needs to take care of the excess fat in your abdomen and how to effectively get rid of the middle-aged spread, so here we go!
The extra fat you carry in your stomach is easy to gain, but hard to lose, especially if you haven’t been active in years. Unfortunately, many women start seeing this uninvited visitor when they enter menopause due to lower estrogen levels. Women can gain at least 10 pounds in 10 years, between the ages of 45 and 55, if they are unaware of working on it, according to Women’s well-being.
In order to slim down your waistline – or any part of your body, especially at this time of life – you need to lead a healthy lifestyle. This means eating a diet high in lean protein and vegetables. It’s also important to take a few brisk walks, making sure to do solid aerobic work. Last but not least, strength training is essential if you want to get rid of the middle-aged spread.
We are here for you. Know that you are certainly not alone on this journey. For starters, I recommend incorporating resistance training into your routine at least two to three times a week, and I’ve got just the right workout for you. It’s a solid strength training routine, one that will engage your core and force your body to work harder. You’ll end up using more muscle groups, leading to higher calorie and fat burning.
Here’s your new routine for getting rid of a middle-aged spread, which includes five super effective exercises. Incorporate them into your routine or do all five as a workout. And don’t forget to take extra steps every day! Perform 3-4 sets of the following.
Begin your Dumbbell Deadlifts by placing a dumbbell in front of you with your feet shoulder-width apart. Keep your chest high and your core tight as you squat down and grab the weight. Cross 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.
Related: Every Thick Waist Needs This Visceral Fat Reducer At 60, Trainer Says
The Arnold Dumbbell Press starts with you grabbing a set of dumbbells and holding them shoulder-width apart with your palms facing you. As you raise the dumbbells overhead, rotate your palms and elbows outward and away from your body, and press the weight down in one smooth motion. Flex your shoulders at the top, then reverse the motion to return to the starting position before performing another repetition. Perform 3 to 4 sets of 10 reps.
Related: The #1 Floor Workout to Get Rid of Middle-Aged Spread
To perform Bodyweight Rows, take the equipment that is available to you. It can be a 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 overhand (pronated palms) or supine (pronated) grip. Hold your feet forward and lean back slightly at least 45 degrees.
Keeping your core tight and hips high, pull yourself up driving with your elbows toward your hips. Squeeze your lats and upper back hard to finish, then fully straighten your arms until your shoulder blades stretch down below before performing another rep. Perform 3 to 4 sets of 15 reps.
Begin your dumbbell side 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 by stretching your inner thigh. Push yourself back to the starting position with the heel of your working leg before stepping out the other side. Perform 3-4 sets of 8 reps with each leg.
For this last exercise, adopt a side plank position while holding a dumbbell. Keeping your core tight and your glutes tight, start pushing the dumbbell skyward. Maintain tension in your oblique the entire time. Bring it back before performing another rep. 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. Learn more about Tim
#rid #middleaged #spread #exercises