Daily Routines for Women Beyond Forty: Quick Exercises to Rapidly Reduce Stomach Fat
Wake up and say goodbye to that pesky belly fat, ladies! As we hit 40 and beyond, our bodies undergo hormonal shifts that make it easier to store fat around the midsection, especially during perimenopause and menopause. Enter the morning workout: your new best friend in the fight against the bulge. We chatted with Renee Simms, CPT, the brain behind Alida 126 Personal Fitness, who dished out the top belly fat-blasting workout every woman over 40 should be doing every sunrise.
More than just a fat-burning miracle worker, Renee explains that a morning workout routine kickstarts your metabolism and prepares your body to torch calories all day long. Say whaaat? That's right! Hormonal changes during perimenopause and menopause can increase stress hormones like cortisol, while our ability to manage those stress hormones tends to decrease. Stick with it, ladies, because Renee's workout is designed to support, not stress, your bod.
Looking to pack a powerslug punch to those love handles? Forget about spot reduction; instead, focus on the largest fat storage area - the midsection. Maintaining a lean midriff is crucial, as excess belly fat can cause major health complications down the road.
Ready to shed that spare tire? Here's an 8-exercise circuit to get you started. Move from one exercise to the next, taking breaks when needed, and repeat the circuit for two to three rounds total. Get ready to feel the burn!
The Walkout Plank
It's time to give those deep abdominal muscles a wake-up call with this full-body 'wake-up' move.
- Stand tall with your feet hip-distance apart.
- Hinge at your hips, slightly bend your knees, and walk your hands forward to assume a high plank.
- Hold your high plank for a moment before walking your hands back and standing tall.
Step-In Burpee (No Jump)
This easy-on-the-joints version of the burpee opens up the hips and engages the glutes, elevating the heart rate without adding high-impact stress.
- Stand tall.
- Place your hands on the ground, and step your feet back into a high plank.
- Step your feet back in, one at a time, to stand tall.
- For an extra move, reach overhead.
Glute Bridges
Strong glutes are key to maintaining posture, pelvic stability, and lower back health, as they work with the inner abdominal muscles to stabilize the body.
- Lie flat on your back with bent knees, feet on the ground, and arms by your sides.
- Press through your heels to lift your hips toward the sky.
- Squeeze your buttocks at the top.
- Use control to lower.
Pushup With Rotation
Target the chest, shoulders, core, and obliques with this move that opens up the upper body (especially if you're a morning desk warrior). The rotation engages the obliques and helps improve balance and stability.
- Begin in a high plank. If necessary, modify by lowering to your knees.
- Bend your elbows to lower your chest toward the floor.
- Rise back up.
- Rotate your body to one side, raising the same-side arm toward the sky.
- Return to the center and complete the same movement on your other side.
Alternating Lunges (Hands Behind Head or Weighted)
While lunges train balance, lower body strength, and coordination, the hands-behind-head variation encourages chest opening and enhances posture. Switch it up by incorporating weights for added resistance.
- Step one foot forward and lower into a lunge.
- Press back up to standing.
- Switch legs.
Dumbbell Squat To Press With Overhead Tricep Extension
This exercise engages the legs, glutes, shoulders, arms, and core in one dynamic movement. It builds total-body strength and improves coordination and joint stability.
- Stand tall, holding a dumbbell in each hand at shoulder height.
- Bend your knees and hips to lower into a squat.
- Drive through your feet to stand, pressing the dumbbells overhead.
- Once overhead, bend both elbows to perform a tricep extension.
- Lower the weights to shoulder height.
Bent-Over Reverse Fly
Strengthen the upper back and rear shoulder muscles with this move that helps improve posture and balance out tight chest muscles.
- Stand tall with a dumbbell in each hand.
- Hinge forward at the hips, maintaining a straight back.
- Extend and slightly bend your arms, lifting them out to the sides.
- Use control to lower.
Wall Sit
Wall sits are low-impact but highly effective for building lower body strength and endurance.
- Stand tall with your back pressed against a wall.
- Slide down until your thighs are parallel to the floor.
- Keep your lower back pressed into the wall and your belly drawn in as you hold for 30 to 60 seconds.
Whip out these exercises, and watch your belly fat vanish like a magic trick! Happy burning, ladies!
More Resources:- "5 Bodyweight Moves Women 50+ Should Do Daily"- "15-Minute Workout Torches Belly Fat Like a 5K"- "5-Day Belly Fat Plan for Men Over 50"- "10-Minute Stretch That Melts Stress & Belly Fat"
- Embracing a morning workout routine is essential for women over 40, as it kickstarts your metabolism and prepares your body to burn calories all day long, aiding in the fight against belly fat.
- Incorporating exercises like the Walkout Plank, Step-In Burpee, Glute Bridges, Pushup With Rotation, Alternating Lunges, Dumbbell Squat To Press With Overhead Tricep Extension, Bent-Over Reverse Fly, and Wall Sit into your workout routine can help support, not stress, your body during perimenopause and menopause.
- Regular exercise and wellness routines, such as yoga and sleep, are crucial for maintaining good health and wellness, as they promote weight management and women's health.
- Science supports the benefits of fitness and exercise for women over 40, as they can help reduce excess belly fat, decrease stress hormones like cortisol, and alleviate major health complications related to weight management.
- To maximize the benefits of your fitness-and-exercise routine, consider incorporating a variety of exercises into your daily routine, reading about effective workout plans, and discussing your specific needs with a fitness professional.
