Get Rid of Middle Age Spreads with 5 Exercises

Get Rid of Middle Age Spreads with 5 Exercises

One of the unpleasant things about reaching your 40s and 50s is the oh-so-common middle age spread. Someone needs to be addressed Excess fat in your midsection And how to efficiently get rid of middle-aged spreads, so here goes!

The extra fat you’re carrying around in your belly is easy to gain, but hard to lose—especially if you haven’t been active in years. Unfortunately, many women begin to see this uninvited visitor when they begin menopause due to low estrogen levels. Women can gain at least 10 pounds over a 10-year period — between the ages of 45 and 55 — if they’re not conscious of working on it, according to Women’s health.

so that Thinner below your waist—or any part of the body, especially at this point in life—you need to live a healthy lifestyle. This means eating a diet rich in lean protein and vegetables. Some brisk walking is also important, ensuring solid aerobic work. Last but not least, strength training is key if you want to get rid of the middle age spread.

We got your back. Know that you are definitely not alone in this journey. To get started, I recommend incorporating resistance training into your routine at least two to three times per week, and I have the perfect workout for you. It’s a tough one Strength training routine, which will engage your core and force your body to work harder. You’ll end up using more muscle groups, resulting in a Burns high calories and fat.

Here’s your new routine to get rid of middle-aged stretch marks, including 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 to 4 sets of the following.

Dumbbell Deadlift Men's Pot Belly Workout
Tim Liu, CSCS

Begin your dumbbell deadlifts by placing a dumbbell in front of you with your feet shoulder-width apart. Keep your chest tall and core tight as you squat and hold the weight. Drive through your heels and hips to return, flexing your glutes and quads to finish. Return the dumbbell to the starting position before doing another rep. Do 3 to 4 sets of 10 reps.

Related: Every thick waistline 60 needs this visceral fat reducer, says the trainer

Arnold Press Visceral Fat Reducer
Tim Liu, CSCS

Dumbbell Arnold Press starts with you holding a set of dumbbells at shoulder-width height with your palms facing you. As you lift the dumbbells overhead, rotate your palms and elbows out and away from your body and press the weight up in a smooth motion. Flex your shoulders at the top, then return the movement to the starting position before performing another rep. Complete 3 to 4 sets of 10 repetitions.

Related: The #1 floor workout to get rid of middle-aged stretch marks

Body weight rows with suspension straps
Tim Liu, CSCS

To perform bodyweight rows, grab the equipment available to you. This can be TRX/suspension straps, rings or a straight bar. If you use a strap, be sure to use a neutral grip (palm of your face). If you have a bar, use a pronated (palm overhand) or supinated (underhand) grip. Keep your feet forward and lean back slightly at least 45 degrees.

Keeping your core tight and hips high, pull yourself in by driving your elbows toward your hips. To finish, squeeze your lats and upper back tightly, then fully straighten your arms until your shoulder blades are stretched down before doing another rep. Do 3 to 4 sets of 15 reps.

Dumbbell side lunges to contract your abs
Tim Liu, CSCS

Begin your dumbbell lateral lunge by holding a pair of dumbbells with your feet shoulder-width apart. Keeping your chest tall, push your hips back and side to side. Allow the back leg to lengthen by stretching your inner thighs. Return yourself to the starting position with the heel of your working leg before switching to the other side. Complete 3 to 4 sets of 8 repetitions on each leg.

Side plank dumbbell press to get rid of the middle age spread
Tim Liu, CSCS

For this final exercise, assume a side plank position while holding a dumbbell. Keeping your core tight and glutes squeezed, begin to press the dumbbell toward the sky. Maintain tension in your obliques the entire time. Bring it down again before performing another rep. Do 3 to 4 sets of 10 reps.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about the team

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