That stubborn belly fat seems to multiply overnight once you hit 50. Between hormonal changes and a slowing metabolism, your midsection becomes the most challenging area to tone. But here’s the good news: you don’t need expensive equipment or complicated routines to see real results. These five bodyweight exercises will help you reclaim your core strength and confidence right from your living room.
Why Belly Fat Gets Stubborn After 50
Losing belly fat is harder for women after 50 due to hormonal shifts, muscle loss, and lifestyle factors. Going through menopause means a decline in estrogen, which can lead to increased fat storage in the abdominal area. You also face age-related muscle loss that slows down your metabolism to make it more difficult to burn calories and maintain a healthy weight, particularly in the mid-section. Lastly, lifestyle factors play a role as well whether it is a sedentary lifestyle, poor sleep quality, or high stress. This can be addressed through a proper diet, exercise, and sleep and stress management.
Why Bodyweight Exercises Work Best
Bodyweight exercises are particularly effective because they build muscle mass, boost metabolism, and improve functional strength. These exercises are also accessible and easily adaptable for any fitness level, while being a low impact movement for your joints.
The Top 5 Belly-Melting Moves
Burpees
How to do it: Start standing straight up with your feet hip-width apart. Crouch to a low squat. Place your hands on the floor and kick your legs straight back to a high plank position. Perform a push up. Bring your legs back underneath your body. Explode straight up by jumping.
How often: Perform burpees two to three times per week.
Why it works: As a high-intensity exercise that engages multiple muscle groups, burpees torch calories while boosting metabolism. This exercise also requires constant core engagement to help strengthen and tone your mid-section.
Make it easier: A simple beginner modification is to slow down the movements into individualized moves. Instead of kicking your legs back, slowly walk them out. Another easy adjustment is to stand up rather than jump up.
Avoid these mistakes: A common mistake with form is arching the back due to poor core engagement. It is also critical to jump and land properly so you avoid putting extra stress on your joints.
Bicycle Crunches
How to do it: Lie flat on your back. Interlock your fingers behind your head. Tuck your knees in to your chest in a tabletop position. At the same time, extend one leg and twist that same elbow towards the opposite knee. Repeat this process alternating sides.
How often: These should be performed two to three times per week.
Why it works: Bicycle crunches directly target the core and oblique muscles to build strength and contribute to a calorie deficit – ultimately boosting your metabolism to burn more calories while at rest.
Make it easier: An easy modification for bicycle crunches is to keep your knees bent with your feet flat on the floor while still twisting your torso. You can also try standing twisted crunch for the same results.
Avoid these mistakes: Avoid leading with your chin and pulling on the neck. Keep the movement controlled as to not rush through it which can lead to poor form throughout.
Glute Bridges
How to do it: Lie flat on your back. Bend your knees up with your feet flat on the floor. Place your hands under your back or on your hips. Squeeze your glutes and raise your hips towards the ceiling. Slowly lower back to the ground.
How often: Glute bridges should be a focus two to three times each week.
Why it works: This exercise focuses on building muscle in your lower body to indirectly help eliminate body fat. Targeting your glutes, hamstrings, and core all contribute to overall calorie burn and increased metabolism by building muscle.
Make it easier: Beginners can try adjusting foot placement, reduced range of motion or a pelvic tilt to make the exercise easier.
Avoid these mistakes: Glute bridge form mistakes include hyperextending the back, pushing through the toes instead of the heels, and not engaging the core. These will reduce the effectiveness of the exercise and lead to potential injury.
Walking Lunges
How to do it: Stand with your feet hip-width apart. Place your hands on your hips or out in front at shoulder height. Take a step forward with one foot. Bend at your knees until the front knee is 90 degrees. Stand up and bring your back foot forward to be in line with your front foot. Repeat in a walking motion.
How often: These should be completed two to three times throughout your week.
Why it works: Walking lunges are a great compound exercise that works the large lower body muscles. When performed at a high-intensity and pace, combined with building muscle mass, make this workout an opportunity for increased calorie expenditure that is crucial for weight loss.
Make it easier: Modify walking lunges by shortening the stride length, reducing overall range of motion, or performing reverse lunges. Additionally, you can use the wall or a chair for balance support.
Avoid these mistakes: It’s very common for people performing this exercise to take steps that are too short or too long. You also must keep your spine neutral and avoid your front knee extending past your toes.
Mountain Climbers
How to do it: Begin in a high plank position. Bring one knee up to your chest. Extend it straight back and bring the other knee towards your chest. Continue repeating this movement as you pick up speed like running on the floor.
How often: Focus on mountain climbers with two to three sessions per week.
Why it works: As a dynamic movement, mountain climbers both elevate your heart rate and work the core muscles to aid in overall calorie burning. Similarly to the other exercises, this position boosts your metabolism to help shred fat.
Make it easier: Start on your hands or knees to make the exercise easier. You can also elevate on a stable surface along with slowing down the movement of your legs.
Avoid these mistakes: One of the most common form mistakes with mountain climbers is bouncing on the toes and rounding the back.
Fuel Your Fat-Burning Results
Focus on a diet that is rich in lean proteins, soluble fibers, and healthy fats. Keep processed foods and added sugars to a minimum. Lean proteins would include chicken breast, fish, tofu, and legumes to supply your body with essential amino acids for muscle building and repair to support your workout and boost metabolism. Soluble fibers – which can be found in fruits, vegetables, and legumes – help you to feel full and satisfied to help in calorie control and healthy digestion. Eating healthy fats such as Omega-3 fatty acids in fish, flaxseeds, and walnuts helps reduce inflammation.
When You’ll See Results
While this can differ from person to person based on several varying factors, noticeable changes can be seen within a few weeks. Staying consistent and maintaining healthy habits outside of the exercises will help to speed up visible results.
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