After age 50, hormonal changes change the way the body stores fat. Reduced muscle mass, insulin resistance, increased cortisol levels and natural fat distribution make the lower abdomen a place for fat accumulation.
Many people choose cardio exercises such as cycling and brisk walking to lose weight. However, stable-intensity cardio only helps burn calories while exercising without building enough muscle mass - a factor that determines the ability to burn fat throughout the day.
Belly fat is also related to activating deep core muscle groups (the system of muscle groups located beneath the abdominal straight muscle layer) and improving the endocrine environment through strength training. These exercises help slim down the waist and promote more efficient metabolism.
Slow lowering
This exercise directly affects the lower abdominal muscle group and trains movement control ability.
Lie on your back, extend your legs straight up to create a 90-degree angle. Slowly lower your legs to the floor in a controlled manner, not letting your feet touch the ground. Keep your lower back close to the floor throughout the process. Perform 3 sets, 8-10 times each set, slow pace.
Stand with your knees crossed
This is a movement that combines abdominal, hip and cardiovascular muscles, helping to burn fat and increase overall flexibility.
Stand up straight, 2 legs hip-width apart, 2 hands behind your head. Squeeze your abs, lift your left knee to touch your right elbow, then return to the starting position and switch sides. Perform 3 sets, 20 times each set.
