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Lose Your Gut In Your 50s With These Exercises, Trainer Says

Say goodbye to that stubborn excess belly fat.
FACT CHECKED BY Alexa Mellardo

As you age, excess weight tends to fall smack dab in the middle of your body—aka, right in your belly. This so-called "middle-aged spread" is dreaded for good reason—especially when you try to zip up your jeans or squeeze into a more form-fitting outfit. In addition, abdominal fat is associated with plenty of health risks. The struggle can be very real, but there are some healthy habits you can adapt ASAP in order to lose your gut in your 50s. In addition to following a diet that's full of veggies and lean protein and sticking to a consistent cardio routine, we've put together the best exercises that'll help you melt belly fat fast.

Once you hit your 50s, it becomes more difficult to lose your gut, due to the hormonal changes in your body. If you don't stay active and continue strength training, you lose lean muscle mass, and your metabolic rate drops. So if you want to keep your metabolism up and shed that excess weight, you have to build and maintain as much muscle as possible.

In addition to your regular aerobic exercise, interval training is key. This is because performing cardio at a higher intensity helps you maintain muscle mass, and it also burns more fat than steady-state work.

If you're in your 50s and looking to lose your gut, here are a few exercises for you to include in your routine. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Incline Dumbbell Bench Press

mature man doing dumbbell bench press, exercise to lose your gut

Start this movement by lying on an incline bench with a dumbbell in each hand. Hold them straight above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Perform 3 sets of 10 to 12 reps.

Related: The Best Aerobic Exercises To Shrink A Flabby Stomach, Trainer Says

Dumbbell Goblet Squat

woman closeup dumbbell goblet squat

Begin this exercise by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 reps.

Lat Pulldowns

mature woman doing lat pulldown in gym

Grip the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top by letting your shoulder blades come up before performing another rep. Complete 3 sets of 10 to 12 reps.

Related: Shrink Belly Fat Faster With These Walking Workouts, Trainer Says

Dumbbell Split Squat

trainer doing dumbbell split squats
Tim Liu, C.S.C.S.

Hold a pair of dumbbells and get into 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 core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Complete 3 sets of 10 reps for each leg.

(Note that if holding weights is too challenging, you can start with just your body weight and build up your strength.)

Bike Sprints

mature woman doing exercise bike cardio workout to speed up belly fat loss

If you're used to doing regular steady-state cardio, consider incorporating some bike sprints into your routine. Sprints burn more calories and fat than regular steady-state, and in a less amount of time. Start with bursts of 15 to 20 seconds, resting for 20 to 40 seconds, and then repeating for 6 to 10 rounds.

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