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Shrink Your Belly After 50 With This Total-body Workout, Trainer Says

Kickstart your belly fat loss journey today.
FACT CHECKED BY Alexa Mellardo

Losing belly fat can be a grueling process, and unfortunately, it gets more difficult once you hit 50 and up. As you age, your body endures many changes. You lose lean muscle mass, and hormones like melatonin, estrogen, testosterone, and growth hormone decrease. That's why it's crucial to stay active and consistent with strength training. Needless to say, if you want to shrink your belly after 50, the key is to incorporate full-body strength training workouts into your fitness regimen.

Muscle is your fountain of youth, as it keeps your metabolism up and helps you stay lean. So we've put together an effective total-body workout that will sculpt muscle, burn calories, and be a major player in your belly fat loss journey. Read on to learn more about this routine, and get ready to shrink your belly. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Kettlebell Deadlift

trainer demonstrating kettlebell deadlift to shrink your belly
Tim Liu, C.S.C.S.

For this exercise, you're going to stand in front of the kettlebell with your feet outside of the weight. Push your hips back, and squat down low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keep your core tight and shoulders down, and pick up the kettlebell by pushing through your heels and hips. Stand up tall, and flex your glutes at the top. Reverse the motion to put the weight down before performing another rep. Complete 3 sets of 10 reps.

Related: The #1 Workout To Lose Your Beer Gut for Good, Trainer Says

Single-Arm Shoulder Press

single-arm shoulder press
Tim Liu, C.S.C.S.

Grab a single dumbbell and hold it up to your shoulders with your feet shoulder-width distance apart. Keeping your chest tall and core tight, press the weight all the way up until your arm is fully extended, flexing your tricep and shoulder at the top. Lower under control until back to the starting position before performing another rep. Complete 3 sets of 10 to 12 reps on each arm.

Bodyweight Row

bodyweight rows
Tim Liu, C.S.C.S.

To perform the Bodyweight Row, grab the equipment that's available to you. It can be rings (as I have here), a bar, or a TRX/suspension strap. If you're using a strap, make sure to use a neutral grip (palms facing you). If you have a bar, either use the pronated (palms overhand) or supinated (underhand) grip.

Stick your feet forward, and lean back slightly to at least 45 degrees. Keeping your core tight and hips high, pull yourself in by driving with your elbows towards your hips. Squeeze your lats and upper back hard to finish, then straighten your arms fully until your shoulder blades stretch at the bottom before performing another rep. Perform 3 sets of 12 to 15 reps.

Related: Get a Flatter Stomach With These Quick Daily Exercises, Trainer Says

Dumbbell Lateral Lunge

dumbbell lateral lunge to shrink your belly
Tim Liu, C.S.C.S.

Start the movement by holding a pair of dumbbells with your feet shoulder-width distance apart. Keeping your chest tall, step out to the side while pushing your hips back. Let the trailing leg lengthen, stretching the inner thigh. Push yourself back to the starting position with the heel of the working leg before stepping out to the other side. Complete 3 sets of 10 reps on each leg.

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