In addition to improving overall fitness, staying healthy, and having a higher quality of life, some of my clients age 50 and older want to lose the belly fat they’ve gained over the years.
However, as you age, it’s harder to lose fat. This is because your metabolism slows as you lose lean muscle mass, strength, and endurance. Luckily, no matter your age, it’s never too late to get back in shape.
So we’ve rounded up the best exercises to accelerate belly fat loss in your 50s. We’ll get into those below, but before we do, let’s talk a little more about fat burning.
To keep your metabolism high and continue burning fat, you should eat a healthy diet, strength train regularly, and choose higher-intensity cardiovascular activities. With strength training exercises, you should choose compound movements, as they utilize more muscle groups simultaneously and help you burn more calories. As for cardiovascular exercises, choose activities that raise your heart rate and test your endurance.
Don’t know where to start? If you’re 50 and want to lose fat quickly, incorporate the following exercises into your routine.
1. Dumbbell squats on shoulders
Stand tall, holding a pair of dumbbells on your shoulders.
Keep your head up, tighten your abs, push your hips back, and bend your knees.
Slowly lower yourself into a squat position, hands at your sides.
Hold this position for a few seconds.
Then push back up to the starting position.
Perform 8 to 12 repetitions.
2. Overhead press
Stand with your feet shoulder-width apart.
Grip the dumbbells with your palms facing up.
Raise both arms first to shoulder height and then above your head.
Carefully lower your arms back to the starting position.
Do 20 repetitions.
3. Seated Two-Arm Cable Row
Attach a V-bar (or two rowing handles of the same size) to the cable machine and adjust the height so the tops of the handles are level with the center of your chest. Choose a weight that’s challenging but not too straining.
ext, sit on the bench with your knees slightly bent. Extend your arms and grab the handle with both hands. Lean back slightly to engage your core.
While bracing your abdominal muscles, roll your shoulders back and down, then pull the handles toward your stomach, bending your elbows so they “touch” your waist. Pause for a second, then slowly extend your arms, returning them to the starting position. That’s one rep.
Do 3 sets of 12 reps.
4. Split lunge
Take a large step forward with your right foot, distributing your weight evenly between your feet.
Bend your knees and squat down, stopping when your right thigh is parallel to the floor.
Push up with your right foot.
Complete 3 sets of 12 repetitions. Switch to your left foot and repeat.
5. Bicycle crunches
Lie on an exercise mat, facing upward.
Place your arms with your hands behind your ears or head.
Bend your legs alternately, bringing them toward your abdomen. Synchronize the movement of your legs with that of your arms. Bring the elbow of one hand to the knee of the opposite leg. And vice versa.
Aim for 10 to 15 repetitions with each leg.
6. High plank touching shoulders
Lie face down on the floor.
Raise yourself up, supporting yourself with your toes and hands.
Raise your left hand and touch your right shoulder. As you do this, balance your body on your right hand and feet.
Return to the starting position.
Raise your right hand and touch your left shoulder. As you do this, balance your body on your left hand and feet. This is one repetition
. Repeat this 10-15 times.
