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

Get into tip-top shape, lose belly fat, and slow down the aging process.
FACT CHECKED BY Alexa Mellardo

If your top priorities at the gym are to shrink belly fat and get into tip-top shape so you remain youthful, you are on common ground. As you age, a few changes happen. You start to lose lean muscle mass, power, and strength, so in order to maintain your independence, it's crucial to take action. The earlier you take that action, the better off you'll be. So we've created the #1 floor workout that'll help you lose belly fat and slow down aging. Follow the plan diligently, and you can check both goals off your to-do list at the gym.

Strength training is golden when it comes to growing older, because it helps improve everything you need to keep your body young. To start off with your fitness journey, I strongly recommend performing strength exercises two to three times a week at a minimum, with an emphasis on full-body workouts. If you're already on this path or don't have access to the appropriate fitness equipment, consider adding floor workouts into your regimen, as they will be incredibly beneficial.

Keep reading for the best floor workout you can do throughout the week to help you lose belly fat and slow down aging. You've got this!

Hand-Release Pushups

hand release pushup
Tim Liu, C.S.C.S.

To start your Hand-Release Pushups, assume a pushup position, keeping your shoulders in line with your wrists and your back straight. Make sure your core remains tight and your glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you've reached the bottom of the movement, take your hands off the ground, then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Complete 3 sets of 10 to 15 reps.

Related: Do This Visceral Fat Reducer at 50 To Get Your Belly Into Shape


skaters exercise to lose belly fat and slow aging
Tim Liu, C.S.C.S.

Begin this next movement by taking one leg off the floor, pulling it behind then across your body. As you bring your leg behind you, take the other one, and bend your knee while pushing your hips back. Drive through your heel, and jump out to the side. Land with your other foot on the ground, keeping tension in your glute. Once you're stable, jump back to the opposite side. Continue moving back and forth like you're "skating" until you complete all reps. Perform 3 sets of 8 reps for each leg.

Related: The 5 Best Exercises To Lose Belly Fat and Slow Aging, Says Fitness Expert

Alternating Reverse Lunges

alternating reverse lunge exercise to lose belly fat and slow aging
Tim Liu, C.S.C.S.

For the Alternating Reverse Lunge, take a long stride backward with one leg. Firmly plant your heel, then lower yourself until your back knee touches the floor. Get a solid hip flexor stretch at the bottom, then push through with your front leg to come back up, flexing your quad and glute to finish. After you come back up, perform the other side, alternating back and forth until all reps are finished. Complete 3 sets of 12 reps for each leg.

Related: Healthy Lifestyle Habits That'll Help You Shrink a Big Belly for Good

Side Plank with Rotation

side plank with rotation
Tim Liu, C.S.C.S.

To properly perform a Side Plank with Rotation, start by getting into a side plank position with your shoulder in line with your elbow and legs stacked on top of each other. With your core tight and glutes squeezed, begin by taking your top arm and rotating it underneath your body in a scooping motion to the other side, rotating on your elbow and squeezing your shoulder blade to finish. Perform 3 sets of 8 to 10 reps on one side before spinning around and completing your reps on the other.

Glute Bridge With Reach

glute bridge with reach
Tim Liu, C.S.C.S.

For this last exercise, start by lying flat on your back and bending your knees. Bridge your hips up toward the ceiling, squeezing your glutes hard at the top and holding it there. Once you're at full extension, take one arm, and reach it over and behind you, aiming to touch the ground. Alternate between hands. Complete 3 sets of 8 reps for each side.

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