As we age, our metabolism slows down and we begin to lose muscle mass. Stable cardio exercises such as walking are good for the heart.
However, this exercise may not provide enough intensity or resistance to trigger the metabolic reaction needed to burn belly fat, especially for people over 40 or 50 years old.
Increasing muscle mass is the secret to boosting metabolism and burning more fat throughout the day. In addition, cardio for too long will increase cortisol (stress hormone) which can contribute to belly fat.
1. Pushing the scale
This exercise gives strength to the body, builds muscle and increases heart rate.
Start the exercise with a standing position, legs shoulder-width apart. Hold a dumbbell at shoulder level with your palms facing inwards.
Bend your knees and push your hips back to lower yourself into a squat position. Push through your heels, bounce off the squat as you stretch your legs and push the dumbbells over your head. Lower the dumbbells to the shoulders. Then, return to a squat position.
2. Plank touches the shoulder
This is an exercise that strengthens the core muscles, affecting deeply into the abdominal muscles. This exercise is much more effective than crunches.
Start in a high plank position with your hands under your shoulders and your torso straight. Bend your elbows and lower your chest to the ground.
As you stand up, raise your right hand and touch your left shoulder. Place your hands on the floor. touch your left hand to your right shoulder.
3. Mountain climbing pose
This exercise will burn calories, while also affecting the lower abdomen.
Start in a high plank position. Quickly bring your right knee towards your left elbow. Return to a high plank position. Repeat this movement with your left knee.
4. Weightlifting exercises
This exercise affects the glutes, back, and core muscles. The exercise also boosts metabolism, strengthening muscles.
Stand up straight with your feet hip-width apart, holding a dumbbell in each hand. Gently bend your knees and hold the dumbbells in front of your thighs.
Push your hips back after lowering the dumbbells into your legs. Keep your back straight while doing this pose. Tighten your glutes to stand up straight.
