Losing belly fat can feel like an uphill battle, especially as we age. The body’s metabolism starts to slow down, and hormones like cortisol and insulin can have a bigger impact on where you store fat. Belly fat is one of the most stubborn areas to target, but don’t worry with the right exercises and lifestyle changes, you can achieve a toned midsection and better health.
In this blog, we’ll share effective exercises to lose belly fat that are not only backed by science but are also tailored to the unique needs of men and women over 35. Whether you’re looking to get rid of that muffin top, reduce visceral fat, or simply feel better in your body, these workouts will help you get on track.
Losing belly fat when you age is harder due to several factors: slower metabolism, hormonal changes, muscle mass decline, and increased stress. These changes reduce calorie burn and can cause fat to be stored more easily around the midsection. However, with the right combination of exercise, nutrition, and lifestyle changes, it’s possible to target belly fat and improve overall health.
Here’s the top exercise to lose belly fat:
- Planks: Core Strength and Fat-Burning
Planks are one of the most effective exercises for engaging your entire core and strengthening abdominal muscles. They are particularly useful because they don’t just target belly fat — they also improve posture, flexibility, and balance.
How to do it:
Start by lying face down, placing your forearms on the floor with elbows directly under your shoulders.
Lift your body off the ground, keeping your body straight from head to heels.
Hold for 30 seconds to 1 minute, keeping your core engaged. Aim for 3 sets.
Why it works: Planks activate multiple muscles, including your abdominals, glutes, and back, increasing the overall calorie burn.
- Mountain Climbers: Full-Body Workout with Core Focus
Mountain climbers are a dynamic, cardio-focused exercise that burns fat while working your core, arms, and legs. They’re especially great for those looking to improve cardiovascular fitness and burn calories fast.
How to do it:
Start in a push-up position with your arms extended and your body in a straight line.
Bring one knee toward your chest, then quickly switch legs, mimicking a climbing motion.
Perform for 30-45 seconds, aiming for 3 sets.
Why it works: Mountain climbers elevate your heart rate, making them excellent for fat loss. They target the belly area while engaging your full body for maximum calorie burn.
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