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Do This Visceral Fat Reducer at 50 To Get Your Belly Into Shape

This visceral fat reducer will put you on the right track to erasing belly fat.
FACT CHECKED BY Alexa Mellardo

As you age, maintaining a healthy lifestyle and weight becomes more important than ever before. Carrying around extra belly fat—aka visceral fat—is so toxic to your health; it's been associated with an increased chance of type 2 diabetes, cardiovascular disease, and even breast cancer (via Harvard Health Publishing). Needless to say, you should absolutely do everything in your power to stay active and fit. To help you out with just the right exercises, check out this visceral fat reducer at 50 to get your belly into shape.

It's no secret that aging comes with many changes. You lose lean muscle mass, and as a result, your metabolism isn't as fast as it used to be. Having more muscle in your body gives that resting metabolism of yours a boost, so resistance training is key.

If you want to kickstart your workout plan, keep reading to learn more about this visceral fat reducer we've put together. Along with consuming a healthy diet full of lean protein and veggies, this routine will put you on the right track to erasing that belly fat.

Kettlebell Deadlift

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

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

Related: The 5 Best Exercises To Lose Belly Fat and Slow Aging, Says Fitness Expert

Dumbbell Forward to Reverse Lunge

trainer demonstrating dumbbell reverse lunges to shrink belly fat faster
Tim Liu, C.S.C.S.

Start this next exercise by holding a pair of dumbbells and stepping forward with one leg. Come all the way down until your back knee touches the floor, then step all the way back into a Reverse Lunge with the same leg, flexing your quads and glutes to finish. Perform 3 sets of 8 reps on one side before switching to the other and repeating.

Bodyweight Rows

trainer performing bodyweight rows, visceral fat reducer
Tim Liu, C.S.C.S.

To perform the Bodyweight Row, grab the equipment that's most convenient/accessible to you. It can be rings (demonstrated above), it can be a bar, or it can be a TRX/suspension strap. If you opt for a strap, make sure to use a neutral grip with your palms facing toward you. If you have a bar, you can either use a pronated (overhand) or supinated (underhand) grip.

Begin the movement by sticking your feet forward and leaning 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. Complete 3 sets of 15 to 20 reps.

Related: Start To Lose Belly Fat in 7 Days With This Bodyweight Circuit Workout

Arnold Press

arnold press visceral fat reducer at 50
Tim Liu, C.S.C.S.

Start the Dumbbell Arnold Press by grabbing your dumbbells and holding them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out and away from you, and press the weight up in a smooth motion. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Complete 3 sets of 10 reps.

Bike Intervals

trainer doing interval bike sprints, visceral fat reducer at 50
Tim Liu, C.S.C.S.

Hop on your favorite exercise bike, and get ready for some sprints. 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.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim