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The #1 Floor Workout To Get Rid of the Middle-aged Spread

Pinching an inch or more is not fun, so here's how to get rid of the excess fat.
FACT CHECKED BY Alexa Mellardo

If you have an extra roll or two of fat around your waistline, welcome to the world of the middle-aged spread, according to Women's Wellbeing. These extra inches normally happen when individuals are between 45 and 55 years of age and can be quite frustrating to deal with. We are here for the win with the #1 floor workout to get rid of the middle-aged spread, so listen up!

As you grow older, you may become more sedentary and allow solid fitness habits to slip between the cracks. Don't be hard on yourself, though, because it's extremely common—especially at this stage of life. What happens, though, is you may end up with the dreaded middle-aged spread. This extra fat in your midsection was not invited to your life plan, so it's time to tighten things up.

Losing this fat is much more challenging than it was gaining it. So get ready for some hard work; your results will be well worth the effort. Start off by eating healthier, taking some walks with your friends or solo to get in some cardio, and adding strength training to your regimen. One other thing? Include floor workouts. The wonderful thing about them is you can perform them anywhere you happen to be, and they're a perfect supplement to your strength training.

When choosing floor exercises, be sure to pick movements that are challenging and engage multiple muscle groups. This will allow you to recruit more muscle fibers, which in turn will increase your metabolism to burn more calories.

Looking to get rid of the middle-aged spread? Then give this floor workout a try. Aim for 3 sets of the following.

Bodyweight Squat

Tim Liu, C.S.C.S.

To start the Bodyweight Squat, keep your torso upright and core tight as you sit back onto your heels and hips until they're parallel to the ground. Then, come back up, flexing your glutes and quads at the top. Complete 3 sets of 15 reps.

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Quad Press

quad press
Tim Liu, C.S.C.S.

For the Quad Press exercise, think of a movement that's half squat/half pushup. Get down on the floor, and place your hands underneath your shoulders in a tabletop position. Next, turn your forearms inward about 45 degrees to form a diamond with your hands, and have your knees bent just above the ground. Keep your weight evenly balanced between your hands and the inside balls of your feet. Lower yourself down by bending at your elbows while pushing your knees out and keeping your back flat. Push your back up through your palms and toes while flexing your triceps hard at the top with each rep. Complete 3 sets of 15 to 20 reps.

Related: Get Rid of Your Belly Overhang With This Tummy-tightening Workout

Split Squat

demonstrating split squat to get rid of a middle-aged spread
Tim Liu, C.S.C.S.

Get started with this Split Squat by assuming a staggered stance—one foot should be in front, and your other foot should be behind you with your toes firmly planted into the floor. Keep your chest tall and your core tight as you lower yourself until your back knee touches the floor. Drive through the heel of your front leg to come back up. Complete 3 sets of 12 reps for each leg.

Cross-Body Mountain Climber

mountain climber exercise to slim down a thick waistline
Tim Liu, C.S.C.S.

Begin this next exercise by getting into a pushup position with your feet fully extended and your shoulders in line with your wrists. Keeping your core tight, take one knee and drive it towards your opposite elbow, flexing your obliques at the end. Bring your leg back to the pushup position before doing it again with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Complete 3 sets of 10 reps for each leg.

Straight Leg Sit-Up

straight leg sit-up
Tim Liu, C.S.C.S.

Start this final exercise to get rid of a middle-aged spread by lying flat on your back with your feet extended and your arms above your head. Keeping your core tight, curl your body up while keeping your arms straight in front of you. Flex your abs hard at the end to finish, then lower yourself slowly back down to the ground under control, maintaining tension in your core. Complete 3 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