No one wants a lot of fat covering their midsection. It’s not only incredibly frustrating to deal with, but it’s also surprisingly bad for your health and longevity. Many studies show that too much body fat, especially around the belly, is linked to higher rates of serious problems like cardiovascular disease and diabetes. And “middle age” is when this potential problem can take a major turn. That’s why today we’re sharing some of the best belly fat exercises that slim down your midsection and help you slim down in your 30s and beyond.
The ironic thing about the following exercises is that none of them are direct exercises. Why? Because the absolute best, time-tested way to shed fat in your midsection (and throughout your body) is to use “complex” exercises that move through several joints. This way, you target more muscles and get a much greater effect. Also, you may already know that “spot reduction” is a myth. So, if you want to lose fat in a certain area of your body, you need to follow healthy habits for overall fat loss, which in turn will help you get that particular area back into shape.
If you’re not doing the belly fat exercises under your 30s, you should definitely consider them! Read on to find out more, and after that, be sure to check out 7 exercises that target and tone your tummy at every single angle.
Deadlifts are easily one of the best exercises of all—they work virtually every muscle in your lower body, as well as your back, core, and arms! So, using a trap bar instead of a barbell makes the exercise easier on your lower back because you’re standing in the center of the weight instead of behind it. The deadlift is also one of the most productive belly fat exercises you can do in your 30s and beyond.
Stand in the center of a trap bar with your feet hip-width apart and your toes pointing straight out. Keep your knees soft and bent at the hip, gripping the handles. Keep your shins perpendicular to the ground and your lower back flat. Push through your heels to stand up. Squeeze your glutes up. Reverse the movement to lower the weight.
If you haven’t heard it yet, squats are great for burning calories and building strong legs. But by doing them one leg at a time, you actually increase the benefits. You can strengthen your hip stabilizer muscles, correct any asymmetries, and relieve stress on your lower back during exercise.
Grab the dumbbells with both hands. Stand with one foot about three feet in front of the other so your knees form two 90-degree angles at the bottom. Go straight down and lead with your front heel. Don’t let your front knee go beyond your toes.
It doesn’t matter your current physique: push-ups are amazing for your body. They build tons of strength in your upper body, including your abs, and increase endurance so you can burn fat, boost your metabolism, and achieve great results.
Get into a pushup position with your hands shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself down and keep your elbows close to your body as you descend.
Chin-ups are the unsung hero of bodyweight exercises. Just grab a pull up bar and voilà you have a fantastic workout on your hands. These target the upper back, shoulders, arms and grip in one motion.
Grab a pull-up bar with palms facing you and begin by squeezing your shoulder blades together. Pull yourself up and lead with your chest. If you’re new to pull-ups, wrap an exercise band around the bar to pull yourself up, or use an assisted pull-up machine.
Kettlebells are not a “fad”; they have been used for centuries to get fit. This exercise explodes your glutes, builds lower-body explosiveness, and packs a cardio punch while building your endurance and anaerobic power.
Start in a deadlift position with the kettlebell a few feet in front of you. Then, bring the kettlebell back between your legs like a center in the kick and explosively push your hips forward. Imagine pushing the kettlebell towards a target in front of you. Keep your arms relaxed.
The last of these belly fat exercises to start in your 30s is steady state cardio. When it comes to losing fat, many people go high-intensity all the time. But the reality is that aerobic training (that is, “steady state” or “traditional” cardio) is still a fantastic way to burn lots of fat without putting any strain or stress on your body. Specific aerobic training is also great for heart health, brain health, stress levels, and overall longevity.
Do activities like cycling, jogging, hiking, swimming, rowing, or even bodyweight circuits. Just keep your heart rate between 70 and 80 percent of your maximum heart rate for 30 to 45 minutes for all the benefits.
Anthony J. Young
Anthony J. Yeung, CSCS, is a fitness expert featured on Esquire, GQ and Mens Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. He joins the free 5-day course to burn fat and build muscle for the big day! Read more about Anthony
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