Skip to content

Shrink Your Belly After 40 With This Total-body Workout, Trainer Says

Grab your dumbbells, and get ready to shrink your belly.
FACT CHECKED BY Alexa Mellardo

If you're looking to shrink your belly after 40, you've come to the right place. We're not going to sugar coat it: Losing fat in your midsection will be more difficult than it was in your 20s and 30s, but it's definitely achievable. You've got a healthy mindset, because carrying around too much belly fat—aka visceral fat—can be a major health risk, as it's associated with stroke, heart disease, type 2 diabetes, high cholesterol, and certain cancers. As you may know, spot reduction is a myth, but you can work out your whole body for overall fat loss, which in turn will help you tone up that tummy. So without further delay, we've put together a total-body workout you should stick to in order to shrink your belly after 40. Grab your dumbbells, and let's get to it!

In order to burn that belly fat, you'll need to consume a healthy diet at a calorie deficit, get in your daily steps, and focus on strength training. You've likely heard this before, but strength training should make up the bulk of your workouts. Compound movements are key players, as they activate more muscle groups and burn more calories.

Ready to get started? Here's a great full-body workout below that you can add to your routine, and I highly recommend it. Aim for 3 to 4 sets of the following exercises, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Waiter Curls

dumbbell waiter curl
Tim Liu, C.S.C.S.

For your Dumbbell Waiter Curls, grab a single dumbbell and position both hands underneath the top. With your elbows slightly flared out, curl the weight up towards you until the dumbbell is about chest level. Flex your biceps hard at the top, then lower the weight down all the way before performing another rep. Complete 3 to 4 sets of 10 to 15 reps.

Related: 3 Exercises for a Smaller Waist That Trainers Swear By

Dumbbell Deadlift

dumbbell deadlift men's pot belly workout
Tim Liu, C.S.C.S.

Begin this next exercise by placing a dumbbell in front of you with your feet outside of your shoulders. Keep your chest tall and core tight, squat down, and grab the weight. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Place the dumbbell back down to starting position before performing another rep. Perform 3 to 4 sets of 10 to 12 reps.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals

Lat Pulldowns

trainer doing lat pulldown to demonstrate how to get a toned belly in 1 week
Tim Liu, C.S.C.S.

Start your Lat Pulldowns by gripping 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 back up, maintaining tension in your lats. Get a solid stretch at the top of the movement by letting your shoulder blades come up before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.

Dumbbell Shoulder Press

dumbbell shoulder press
Tim Liu, C.S.C.S.

For the Dumbbell Shoulder Press, position the dumbbells up next to your shoulders. Your palms should be facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Perform 3 to 4 sets of 10 reps.

Dumbbell Walking Lunges

trainer doing dumbbell walking lunge
Tim Liu, C.S.C.S.

Start the Dumbbell Walking Lunge exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot into the floor. Then, lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg, and repeat. Perform 3 to 4 sets of 10 reps for 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