"Four Core Exercises That Burn Stomach Fat More Rapidly Than Cardio Workouts Beyond the Age of 40"
Five Effective Bodyweight Core Exercises for Burning Belly Fat After Age 40
As we age, it becomes increasingly challenging to maintain a flat stomach. Body fat tends to gravitate towards the abdomen, and hormonal shifts and the natural loss of lean muscle contribute to this issue. However, there's good news: simple changes, such as dietary modifications and incorporating the right exercises, can help burn belly fat without the need for extensive cardio workouts.
One approach recommended by celebrity trainer Robert Brace is focusing on bodyweight core exercises. These exercises engage deep and superficial core muscles, helping build lean muscle and burn belly fat more effectively than steady-state cardio. Here are five such exercises that are particularly suitable post-40 because they focus on building core strength and muscle tone without intense joint strain.
- Dead Bug – Lie on your back with arms extended toward the sky and knees bent at 90 degrees. Lower opposite arm and leg simultaneously while keeping your back flat on the floor. Repeat sides for 3 sets of 10-12 reps per side. This exercise targets the deep core muscles, helping to strengthen and tone the abdominal area.
- Glute Bridge March – From lying on your back with knees bent and feet flat, lift your hips into a bridge. At the top, lift one knee to your chest, lower, and alternate, simulating marching. Perform 3 sets of 10 reps per leg. This exercise not only strengthens the glutes but also engages the core, helping to reduce belly fat.
- Bird Dog – Start on all fours, extend one arm and the opposite leg, hold briefly, then switch sides. Do 3 sets of 12 reps. This exercise targets the deep core muscles and helps improve posture, contributing to a flatter stomach.
- Plank (90-second hold recommended) – Hold a full-body plank position engaging core, glutes, and shoulders. Aim to progress to a 90-second hold for maximum core tightening and belly fat reduction.
- Standing Core Moves – These incorporate bodyweight exercises done standing that engage the core strongly without floor work, such as controlled standing twists or knee lifts.
The Modified Side Plank with Reach is another effective exercise for targeting the obliques. To perform this move, lie on your side with your elbow under your shoulder and bottom knee bent to 90 degrees. Activate your core and lift your hips off the floor, then extend your top arm toward the ceiling and reach under your torso. Bend your knees as you lower into a squat for the Squat to Knee Drive Twist. Begin standing tall, feet shoulder-width apart and hands by your chest. Perform 3 sets of 10 reps per side, twisting your torso toward your raised knee during each repetition.
Increasing lean muscle mass is beneficial for burning body fat, especially after 40. This is because muscle tissue is more metabolically active than fat tissue, meaning it requires more energy to maintain. As a result, increasing lean muscle mass can help boost your metabolism, which helps process energy and burn fat.
In conclusion, incorporating the above-mentioned bodyweight core exercises into your routine can help you burn belly fat more effectively than cardio after age 40. By engaging deep and superficial core muscles, these exercises help build lean muscle and boost your metabolism, leading to a flatter stomach.
Engaging in bodyweight core exercises, such as the Dead Bug, Glute Bridge March, Bird Dog, Plank, Standing Core Moves, and Modified Side Plank with Reach, can foster a wellness-focused active lifestyle. By focusing on bodyweight exercises, one can effectively burn belly fat, especially in one's 40s, without relying on extensive cardio workouts. These exercises, science suggests, can help increase lean muscle mass, which is advantageous for fat burning and metabolism boosting. Embracing this approach to fitness and exercise can contribute to overall health-and-wellness improvements.
