What Women Can Do To Burn Hanging Belly Fat After 30?
As women age, they may experience changes in their body composition, including an accumulation of belly fat. Many women struggle with the so-called "hanging belly fat" and desire effective exercises to target and eliminate this stubborn problem. Here are the seven strength exercises designed for women over 30 to help melt away hanging belly fat and achieve a toned midsection. These exercises are effective and safe and can easily incorporate into your fitness routine. And you can also track your fitness routine by using online tools like Fitness and Health Calculators.
The plank is a fundamental exercise that engages your core and abdominal muscles. It helps strengthen your entire midsection and improve stability. To perform a plank:
- Start by assuming a push-up position with your palms flat on the floor and your toes supporting your body weight.
- Be sure to engage your core muscles from head to heels while keeping your body straight.
- Hold this position for 30 seconds to 1 minute, gradually increasing the duration as you build strength.
2. Russian Twists
Russian twists target the oblique muscles responsible for the side-to-side movements of your torso. This exercise helps tone your waistline and reduce hanging belly fat. Consider using Allcalculator.net Body Fat Calculator to know how much your body fat has reduced and how much you need to lose. Here's how to do Russian twists:
- Your knees should be bent and your feet flat on the ground while you sit on the floor.
- Lean back slightly, engaging your core muscles.
- Balance yourself on your tailbone while lifting your feet off the ground.
- Hold your hands together in front of your chest and twist your torso from side to side, touching the floor on each side.
- On each side, perform 10 to 12 repetitions.
3. Leg Raises
By strengthening and toning the muscles in the lower abdominal area, leg raises mainly target the muscles in the lower abdominal area. The leg should be performed as follows:
- Your arms should be by your sides while you recline on your back.
- Lift your legs off the ground, keeping them straight or slightly bent.
- Keeping your legs under control, slowly lower them back down.
- Repeat for 10 to 12 reps.
4. Bicycle Crunches
Bicycle crunches are an effective exercise that engages upper and lower abdominal muscles. They mimic the pedalling motion and provide an intense workout for your core. Here's how to do bicycle crunches:
- Put your hands behind your head while lying flat on your back.
- Lift your legs off the ground and bring your right knee toward your left elbow while straightening your right leg.
- Repeat on the other side, bringing your left knee toward your right elbow.
- Continue alternating sides pedalling for 10 to 12 reps on each side.
Deadlifts are compound exercises that work multiple muscle groups, including the core, glutes, and hamstrings. They are highly effective for burning calories and toning your entire body. To perform deadlifts:
- Stand with your feet shoulder-width apart and a barbell or dumbbell in front of you.
- Hinge your hips while keeping your back straight and bending your knees.
- Grasp the barbell or dumbbells with an overhand grip.
- Push through your heels and lift the weight, keeping it close to your body.
- Return to the starting position by lowering the weight with control.
- Aim for 8 to 10 repetitions.
6. Mountain Climbers
Mountain climbers are dynamic exercises that elevate your heart rate while engaging your core muscles. They provide a full-body workout, including your abdominal muscles. Calculate your body workout by using Allcalculator.net Fitness and Health Calculators. Perform mountain climbers by following these steps:
- Put your hands shoulder-width apart in a high plank position.
- Alternate bringing your knees toward your chest, keeping your core engaged.
- Move your legs in a running motion, maintaining a quick and controlled pace.
- Continuous movement should last between 20 and 30 seconds.
Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core muscles. They promote overall strength and stability, including the muscles in your midsection. Here's how to perform push-ups:
- Plank on your back with your hands separated by about shoulder width.
- Bend your elbows and keep them close to your sides while lowering your body.
- Push back up to the starting position, engaging your core throughout the movement.
- Aim for 10 to 12 repetitions.
Incorporating strength exercises into your fitness routine can significantly help in melting hanging belly fat after the age of 30. The seven exercises mentioned above specifically target the abdominal muscles and provide a well-rounded workout for your core. When you improve your strength, gradually increase your intensity, and perform these exercises properly. Exercises like these should be combined with a well-balanced diet and cardio exercise regularly to achieve the best results.