If you notice an increase in your waistline or belly fat as you get older, it is completely normal. It’s also very common, especially after you hit 60.
As you age, muscle mass tends to decrease, which causes your body’s metabolic rate to drop or slow down.
In other words, you’re not burning as many calories per day as you used to in your youth.
But don’t worry. You can combat your slow metabolic rate by adding more lean muscle mass. Muscles are metabolically more active than fat.
What this means is that they use more energy in the form of calories to sustain themself. With the workout plan below, you’ll be able to build lean muscle mass and also combat belly fat.
This is essential as research shows too much fat in your belly may increase your risk of serious illness.
The good news? The health risks associated with belly fat can be reduced.
We listed the most effective movements that will shrink your waistline after 60.
Here are the top 5 to include in your weekly plan.
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1. Cardio Workouts to Lose Belly Fat
If you want to reduce belly fat, you need to burn as many calories as possible.
And there is no better exercise than cardio.
Research shows cardio is one of the most effective forms of exercise for reducing get rid of belly fat.
Research shows moderate or high-intensity exercise is beneficial for fat loss. So be sure to include cardio workouts that are performed at moderate or high intensity.
In addition to fat loss, cardio is also an effective way to improve your health and fitness.
Here are some of the cardio workout guidelines for older adults set by the ACSM and the American Heart Association.
Cardio Guidelines for Older Adults
How much cardio to do per week? Any one of the weekly cardio plans would be beneficial to older adults.
- 30-Minute moderate-intensity cardio: 5 days a week
- 20-Minute high-intensity cardio: 3 days a week
- A mix of moderate and high-intensity cardio: 3-5 days a week
2. Squat-Lunge Combo
“The squat-lunge combo is a great lower body exercise that works your quads, glutes, and hamstrings. The exercise also simultaneously engages the core and abs. Because it is a compound exercise, it will raise your heart rate which also aids in burning fat.
How to do the squat-lunge combo:
- To start, stand with your feet wider than shoulder-width and toes slightly turned out.
- Sit your hips back as you were sitting in a chair, and bend your knees to squat down until your thighs are parallel to the floor.
- To help you balance, lift your arms straight in front of your chest as you lower down into the squat.
- Return by straightening your legs and squeezing the glutes at the top of the movement.
- Now, step your left foot backward, about two feet, lowering down into a reverse lunge. Your left knee should be underneath the left hip and bent at a 90-degree angle.
- With control, push through your left foot and return to standing. Repeat with the right leg. This counts as one rep.
- Do 10-12 reps for 2-3 sets.
3. Incline Pushup
Incline pushup is a pushup variation where you elevate your upper body using a bench or table.
This upper body elevation limits the gravity your body has to endure during pushups, making it easier than the classic floor pushups.
Like the classic pushups, this exercise is a full-body workout that primarily works your upper body.
It engages your chest, back, arms, abs, and core, while also using the full body to keep the body in position.
It’s a great exercise to include in your full-body workout.
Here is how to perform an incline pushup.
- Set up a sturdy object like a bench, table, or couch. Make sure it’s firmly secured and will not move or slide during the exercise.
- Stand facing the bench and place your hands on the edge with your hands wider than shoulder-width apart. Extend your legs out to the back of you and keep them straight. Support your body with your toes and hands.
- Starting with your arms straight with a slight bend in your elbows.
- Brace your core and glutes to keep your body in a neutral position before starting.
- Slowly bend your elbows to bring your chest down to the edge of the bench. Pause for a second and push your body up to return to the starting position. That’s one rep.
- Repeat 2-3 sets of 10 repetitions.
4. Core Press
This exercise can be deceiving because it looks easy. You don’t move your torso or have any vigorous movements.
But you’ll feel instantly that nothing about this exercise is easy. You feel every part of your abs working.
I love the core press because it trains your abs and core the way it is supposed to work or function—prevent movement. This exercise improves core stability.
It also improves your ability to resist force through your torso.
How to do the core press:
- Stand with your side facing the cable stack and spread your feet beyond shoulder width. Bend your knees slightly and keep your back straight.
- Step away so the band is taut. Hold the band against your chest and brace your abs.
- This is the starting position. Slowly extend your arms in front of you until they’re straight, and bring them back. That’s one rep.
- Perform 2-3 sets of 8-10 reps.
5. Side Plank
The side plank is one of my favorite core exercises to work the obliques. The oblique is the muscles that run along the side of your abdomen. Keeping your obliques strong can make it easier to bend and rotate your trunk. It also helps protects your lower back.
This not only helps you tone the side abs but also adds to your overall mobility and flexibility.
How to do the side plank:
- Start by laying down on one side with your forearm flat on the floor. The bottom elbow is lined up directly under your shoulder and both legs are extended out in a long line.
- Feet stacked on top of each other. Contract your glutes and abs and lift your hips off the floor, forming a straight line from your head to your ankle.
- Hold for 20-30 seconds. Your top hand can be on side of your hip or reaching up to the ceiling.