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The #1 Bodyweight Workout To Shrink Your Waistline After 40

Keep belly fat at bay with these effective exercises.
FACT CHECKED BY Alexa Mellardo

Growing older comes with plenty of life changes, some easier to accept than others. As you get into your 40s and above, it becomes more and more difficult to stay in shape and keep the belly fat at bay. This is because you may be less active and ditch some of those key healthy habits as you age. But your health and fitness should never fall by the wayside—and that's where we come in. If you want to get into top shape and shrink your waistline after 40, we have you covered with just the right exercises and healthy habits.

Eating smart, getting in regular cardio, and strength training are major. However, if you don't have fitness equipment readily available or would rather focus more on bodyweight exercises, we've rounded up the best ones for your workout regimen. In order to shrink your waistline after 40 with bodyweight movements, you'll need to choose exercises that target multiple muscle groups rather than doing traditional crunches, sit-ups, and side bends. The goal here is to engage your entire body so you burn more calories, recruit more muscle fibers, and get your heart rate up. Compound movements will activate your core and can be more effective than regular ab exercises if done properly.

Here's a productive bodyweight workout for you to do in order to shrink your waistline after 40. Perform 3 to 4 sets of the following exercises. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Spiderman Pushups

spiderman pushups
Tim Liu, C.S.C.S.

Begin this exercise in a pushup position with your feet together and arms in line with your wrists. Keep your core tight, and lower yourself under control. As you bring yourself down, pull one knee towards the elbow of the same side. Flex your oblique at the bottom, then push yourself back up and return your leg back to the starting position. Perform the next rep by switching to the other knee. Complete 3 to 4 sets of 5 to 10 reps on each side.

Related: Shrink Belly Fat Faster With This 10-Minute Ab Routine, Trainer Says

Bodyweight Rows

bodyweight rows
Tim Liu, C.S.C.S.

To perform the bodyweight row, grab the equipment that's available to you, whether that be rings (as I'm using in the above photo), a bar, or a TRX/suspension strap. If you're using a strap, make sure to use a neutral grip (palms facing you). If you have a bar, use either a pronated (palms overhand) or supinated (underhand) grip.

Stick your feet forward, and lean back slightly to at least 45 degrees. Keep your core tight and hips high, and pull yourself in by driving with your elbows towards your hips. Squeeze your lats and upper back hard to finish, then straighten your arms fully until your shoulder blades stretch at the bottom before performing another rep. Complete 3 to 4 sets of 15 reps.

Bulgarian Split Squat

Bulgarian split squat
Tim Liu, C.S.C.S.

For this exercise, position your back foot up on a bench with either the top of your foot or the ball of your foot. Step out about 2 to 3 feet. When you're in position, lower your body under control while keeping the back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Perform 3 to 4 sets of 10 reps on each leg.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says


sit-out exercise
Tim Liu, C.S.C.S.

Get into a tabletop position with your knees bent in line with your hips and your arms straight stacked on top of your shoulders. Keep your core tight, and begin rotating your body towards one side while passing your leg through your chest. As you rotate, take the arm of the side moving through and put it behind you. Fully extend your leg through, flexing your abs at the end of the movement, then return to the starting position before moving in the opposite direction. Complete 3 to 4 sets of 6 to 10 reps on each side.

Jump Squats

jump squats exercise to shrink your waistline after 40
Tim Liu, C.S.C.S.

Begin this exercise by placing your legs about hip-width distance apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half squat before jumping again. Perform 3 to 4 sets of 10 reps.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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