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Speed Up Belly Fat Loss In Your 40s With These Floor Exercises, Trainer Says

Add these moves to your fitness routine, and say goodbye to belly fat.
FACT CHECKED BY Alexa Mellardo

If losing belly fat is a top fitness goal of yours, then you need to focus on the basics consistently. This means eating a healthy diet high in lean protein while at a calorie deficit, strength training at least 2 to 3 times per week, and getting in cardio on your off days. Maintaining other healthy lifestyle habits is key, too, such as drinking the proper amount of water each day (based on your health, how much activity you get, and other factors) and getting between 7 to 9 hours of sleep each night. When you do all of these things along your fitness journey, you will lose weight. However, if you're already doing them, you can add some extra activity in between to speed up belly fat loss.

The most frustrating area of the body to trim down is the belly. If you're in your 40s, then you know it feels like it gets harder and harder to get into shape in this decade of life. Although you technically can't spot reduce a certain body part, you can incorporate effective floor exercises into your routine. They will help you burn extra calories, in addition to training and strengthening your abs.

Below are the floor exercises you can add to your fitness regimen to speed up belly fat loss. Perform each movement back to back in a circuit fashion or one at a time. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


Reverse Crunch

how to do reverse crunches
Tim Liu, C.S.C.S.

Start this movement by laying down with your lower back flat on the ground. Keep your core tight, raise your feet back towards your body, and flex your abs hard. Lower your legs slowly, maintaining tension in your core before performing another rep. Complete 3 sets of 10 to 15 reps.

Related: 5 Easy Ways To Burn Fat Without "Exercising," Trainer Says


Bicycle Crunch

Bicycle Crunches
Tim Liu, C.S.C.S.

Laying flat on your back, rotate your body up by taking one elbow and bringing it towards the opposite knee. Fully extend the other leg by reaching your heel straight out. Flex your abs hard as you finish, then repeat with the opposite side. Complete 3 sets of 30 reps.


Side Plank Hip Lift

side plank ab exercise
Tim Liu, C.S.C.S.

Set yourself up against the wall with your heels, butt, and shoulders touching the wall. Get your shoulder in line with your wrist and feet stacked on top of each other. Keep your core tight and glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques. Perform 3 sets of 10 reps on each leg.

Related: 5 Best Exercises To Get Rid Of A Stomach Donut For Good, Trainer Says


Hand-Release Pushups

trainer performing hand release pushups
Tim Liu, C.S.C.S.

Assume a pushup position with your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you've reached the bottom, 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.


Figure 8

Figure 8 exercise
Tim Liu, C.S.C.S.

Begin this exercise by leaning back with your feet fully extended. Lift them up a few inches off the ground, and begin drawing a figure 8 (or infinity sign) with your legs, crisscrossing while maintaining tension in your core. Once you complete one loop around and draw a figure 8, that's one rep. You can continue drawing in the same direction, or go in reverse for the next rep. Complete 3 sets of 8 to 10 reps.

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