Belly fat is a particularly stubborn beast, especially for women over 40 due to a slower metabolism and hormone imbalance. However, the right exercises can make all the difference. Here are five tried and true workouts for women over 40 to banish belly fat, complete with beginner tips and advice on how to incorporate them into your busy schedule.
Brisk Walking
Why it works:
Walking is an exercise that is low impact, you can do it anywhere, and it can easily be incorporated into your daily routine. Walking burns calories and reduces overall body fat, including stubborn belly fat making it a great way to get and keep you active everyday!
Beginner tip:
Start where you are. Set a timer for 15 minutes three times a week and get walking. If that is easy, gradually increase the duration and frequency. If that is a challenge stay here for a few days or even a week or 2 then re-evaluate.
Incorporation tip:
Schedule your walks so you know the days, times, and locations you plan to do your walking. Have a plan B in case of inclement weather. Walking during your lunch break is a great way to break up your day and enjoy the outdoors. I’m also a fan of a brisk walk first thing in the morning before your day gets away from you. Map out your plan for the next couple of weeks now if you have a few minutes to spare.
Strength Training:
Why it works:
Strength training provides a great full body workout that provides a lot of bang for your buck and it’s easy on the joints. You can do it with body weight exercises or with a couple sets of dumbbells.
Beginner tip:
Start by performing 2-3 sets of 5 exercises for 10 reps each that target different areas of the body such as chest, back, core, arms, and legs. Then, as you build strength gradually increase the amount of weight, sets, or reps.
Incorporation tip:
While listening to your favorite music or podcast set aside 20-30 minutes to perform these exercises. Plan the days, times, and locations you will be exercising. I recommend first thing in the morning when you are fresh.
Swimming
Why it works:
Swimming is another form of exercise that incorporates the full body as well as being easy on the joints. It’s also known for torching calories and improving cardiovascular health.
Beginner tip:
Start with swimming laps for a set amount of time, say 15 minutes. Focus on different strokes and evaluate how you feel when you finish. If it’s easy, gradually increase duration. If not, adjust accordingly.
Incorporation tip:
Join a fitness center with a pool that offers swim sessions at convenient times for your schedule. Or hop in your own pool in the back yard and start your day feeling refreshed and ready to conquer the day.
Yoga
Why it works:
Yoga is a form of exercise that promotes flexibility, reduces stress, and engages the core muscles, all of which can contribute to reducing belly fat.
Beginner tip:
Start with beginner-friendly poses such as the plank pose, boat pose, and bridge pose. Work your way up as you begin to feel stronger and more comfortable.
Incorporation tip:
Search online for free tutorials or find a local yoga class that fits into your schedule.
Pilates
Why it works:
Pilates is effective at targeting belly fat because it focuses on building muscle, core strength, flexibility, and overall body conditioning without putting too much stress on the body.
Beginner tip:
Focusing on beginner core-strengthening exercises and work your way up to more challenging exercises.
Incorporation tip:
Choose 2-3 nights a week and dedicate yourself to some at home Pilates sessions. You can find options online or in person near you.
Tips for Incorporating Workouts into a Busy Schedule
Set realistic goals:
Start small and build. Remember this is a lifestyle.
Schedule your workouts:
Plan your workouts in advance and answer all the questions that might trip you up ahead of time (when, where and how long). Also, treat your workouts as important appointments so you are less likely to skip.
Utilize short breaks:
Utilize short breaks during your day for a quick walk, some planks, push-ups, squats, or lunges. It all adds up!
Combine activities:
Pair exercises with other activities, such as walking while listening to music, audiobook, or podcast or just enjoying the beauty of nature. You could also do a quick set of counter push-ups as you are waiting on dinner to cook or while watching TV. Pairing exercise with something you already do is a sure way to fit it in.
Stay Consistent:
Consistency is THE key to it all! Even short, regular workouts can be highly effective when done consistently over time.
By incorporating these five highly effective workouts into your daily routine, you can target and reduce belly fat, all while enhancing your confidence and overall health. Remember, you don’t need to spend hours at the gym killing yourself to get results. You just have to stay consistent and challenge yourself to make exercising a healthy lifestyle choice.
Side note: For the next month, I will be on vacation then I will be moving from NH to FL. This is my last blog until after the move. I will be back with my weekly blogs on Friday Aug 23rd. Until then you can stay in touch through my 30-day transformation challenge. Learn more here. If you have questions before you join, you can reach me at [email protected]. Or you can catch up on past blogs here.
Wishing you much love, health, and happiness,
Christine
