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Lose Belly Fat and Slow Down Aging With These Strength Exercises

Look and feel younger by losing excess belly fat and slimming down.
FACT CHECKED BY Alexa Mellardo

As you get older, your body begins to change pretty quickly. It becomes harder to get back into shape and keep a solid routine, because bad habits die hard. This is especially true if you developed belly fat in your 20s and 30s. With aging comes a slower metabolism and loss of muscle, so it's important to get active with the right fitness choices to kick up your game. What's the best way to start? Get going with these muscle-building strength exercises that'll help you lose belly fat and slow down aging. You'll look and feel so much younger!

The absolute best way to lose belly fat and build muscle is through strength training. When it comes to choosing the top-recommended strength training exercises, you need to go with compound movements—and for good reason. These movements involve more muscle groups, require more effort, and will burn more calories.

Here are some ultra-effective exercises to perform as a full workout, or you can easily incorporate them into your existing routine. They'll be extremely effective in helping you reach your belly fat loss goal, and help you look and feel years younger. Be consistent, and aim for 3 to 4 sets of each of the following movements.


Barbell Landmine Squat

barbell landmind squat to lose belly fat and slow aging
Tim Liu, C.S.C.S.

Ready to lose belly fat and slow down aging? Start this first exercise by having the barbell inside the landmine attachment. If you don't have one, anchor the end of the barbell against a wall for the same effect. Pick up the barbell, and grip the end of it with both of your hands. Take a tiny step back, and keep your chest tall and core tight. Perform a squat by pushing your hips back and sitting down until your hips are parallel to the floor. Drive through your heels and hips, flexing your quad and glute to finish. Perform 3 to 4 sets of 10 reps.

Related: The Camping Habits That Slow Aging Will Inspire You to Camp This Fall


Chest Supported Dumbbell Rows

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

To set up Chest Supported Dumbbell Rows, adjust the bench at an incline (at least 30 to 45 degrees). Grab two dumbbells, position your chest on the pad, and keep your knees on the seat of the bench. Straighten your arms, and begin pulling the two dumbbells in with your elbows, squeezing your lats at the very end of the motion. Lower the dumbbells down for the full stretch before performing the next rep. Perform 3 to 4 sets of 10 to 12 reps.

Related: Doctors Weigh In on the Exercise Habits That Slow Aging


Barbell Split Squat (Between Legs)

barbell split squat exercise to lose belly fat and slow down aging
Tim Liu, C.S.C.S.

Get into a Split Squat position with the barbell between your legs. Keeping your chest tall and core tight, squat down, reach down, and grab the bar with both your hands. Stand tall by driving through with the front heel of the leg, flexing your quad and glute to finish. Come all the way down and all the way back up with each rep. Finish all on one side before switching over to the other. Perform 3 to 4 sets of 10 reps for each leg.


Landmine Shoulder Press

landmine shoulder press exercise to lose belly fat and slow down aging
Tim Liu, C.S.C.S.

Begin the Landmine Shoulder Press by placing the barbell inside a landmine attachment. If you do not have access to a landmine, you can stick a barbell to a corner of a wall to get the same effect. Get into a staggered stance with one foot forward and one foot back. Grab the bar, keeping your chest tall and core tight, then press it forward. Flex your tricep and shoulder hard at the top, then bring it back to starting position. Perform all reps on one side before switching over. Perform 3 to 4 sets of 10 reps for each arm.

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