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Do This Visceral Fat Reducer After 40 for a Flatter Belly, Trainer Says

Focusing on fat loss? If so, this visceral fat reducer is just what your belly needs.
FACT CHECKED BY Alexa Mellardo

Focusing on fat loss in your workouts? If so, you're not alone, as this is the most common fitness goal individuals want to achieve. Today, we're going to discuss getting rid of visceral fat—aka belly fat—because carrying around an excessive amount of it can be detrimental to your health. Alzheimer's, heart disease, stroke, type 2 diabetes, and high cholesterol are all associated with having too much visceral fat, according to WebMD. So in order to slim down your midsection and ensure you're leading your healthiest life, we've put together 10 of the best exercises to lose visceral fat after 40. Every big belly needs this visceral fat reducer as they age, so listen up, and get ready to sweat!

In order to shrink excess fat, your journey begins with some key healthy habits: strength training, cardio, and eating a healthy diet while at a calorie deficit. Although you can't "spot reduce," being diligent about working out can help with overall fat loss, and in turn, aid in your visceral fat-burning journey. We have the right moves that'll help you do just that. Plus, visceral fat is typically easier to get rid of than subcutaneous fat (the fat right under your skin that you can pinch), due to how close it is to your liver, according to Health Services of Northern Texas.

So without further delay, let's get into this visceral fat reducer your body may need as you age. Keep reading for 10 of the most productive exercises to lose visceral fat after 40, and next up, don't miss The 5-Minute Standing Ab Workout for a Strong Core.

Dumbbell Front Squats

dumbbell front squat gut-reducing exercises
Tim Liu, C.S.C.S.

Get this visceral fat reducer started with Dumbbell Front Squats. Hold a set of dumbbells up to your shoulders. Make sure your core remains tight as you hinge your hips back and squat down to the floor until your quads are parallel to it. Then, push up through your heels and hips to return to standing, flexing your quads and glutes to finish the motion. Perform three to four sets of 10 reps.

Chest-Supported Dumbbell Rows

chest supported dumbbell row
Tim Liu, C.S.C.S.

To set up for this next exercise, position a workout bench at an incline (at least 30 to 45 degrees). With a dumbbell in each hand, position your chest on the pad and your legs straight down on the floor (or your knees on the seat of the bench). Straighten your arms out, and begin pulling the two dumbbells in with your elbows, squeezing your lats to finish the motion. Lower the dumbbells down for the full stretch before performing the next rep. Complete three to four sets of 10 to 12 reps.

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Dumbbell Walking Lunges

trainer doing dumbbell walking lunge
Tim Liu, C.S.C.S.

Have a dumbbell in each hand for Dumbbell Walking Lunges. Step forward with one leg, and firmly plant your foot on the floor. Then, lower your body with control until your back knee gently graces the ground. Walk forward with the other leg, and repeat. Perform three to four sets of 10 to 12 reps for each leg.

Dumbbell Pushups

dumbbell pushup visceral fat reducer exercises to lose visceral fat after 40
Tim Liu, C.S.C.S.

Place a set of dumbbells in front of you for this next movement in our exercises to lose visceral fat after 40. Then, get into a pushup position. Keep your core tight, hips high, and chest tall as you lower your whole body until your chest hovers about an inch or two above the floor. Get a solid stretch at the bottom of the motion, then push yourself back up, flexing your pecs and triceps to finish. Perform three to four sets of 10 to 15 reps.

Air Bike Sprints

air bike sprints
Tim Liu, C.S.C.S.

Hop on an air bike at your gym for some cardio. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.

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Dumbbell Squats

dumbbell squat to get rid of a big belly
Tim Liu, C.S.C.S.

Start your Dumbbell Squats with a dumbbell in each hand. Stand up straight with your feet just outside shoulder-width. Keep your chest tall and core tight, push your hips back, and begin squatting down until your hips hit about parallel height and the weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Complete three sets of 10 reps.

Pronated Dumbbell Row

pronated dumbbell row part of visceral fat reducer workout
Tim Liu, C.S.C.S.

Start this next exercise by planting your arm on the bench with your chest tall and core tight. With your other arm holding the dumbbell, drive it back towards your body with your elbow flared out. Squeeze your upper back and rear delt hard at the top, then resist on the way down. Get a solid stretch at the bottom before performing another rep. Complete three sets of 10 reps for each arm.

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Arnold Press

arnold press visceral fat reducer
Tim Liu, C.S.C.S.

Begin the Dumbbell Arnold Press by grabbing your dumbbells and holding them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up smoothly. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Perform three sets of 10 reps.

Bulgarian Split Squats

trainer doing bulgarian split squat, demonstrating how to get rid of a pot belly
Tim Liu, C.S.C.S.

For this next exercise, position the top of your foot or the ball of your foot up on a bench. Step out about two to three feet. When you're in the proper position, lower yourself down under control while keeping your back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Complete three sets of 10 to 12 reps.

Rower Intervals

rower intervals part of visceral fat reducer workout
Tim Liu, C.S.C.S.

To wrap up this visceral fat reducer, let's walk through Rower Intervals. Hop on a rower, and warm up for a minute or two. Once you're all warmed up, sprint hard for 60 seconds, and see how many meters you can row in that timeframe. Rest for three to five minutes afterward, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for five rounds total.

A version of this story was originally published in August 2022. It has been updated to include even more exercises to help you lose visceral fat after 40.

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