Shrink Your Belly After 50 With This Total Body Workout, Trainer Says – Eat This, Not That

Losing belly fat can be an exhausting process, and unfortunately it gets harder once you hit 50+. As you age, your body goes through 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 into your fitness routine.

Muscle is your fountain of youth because it keeps your metabolism going and helps you stay lean. So we’ve come up with an effective total-body workout that will sculpt muscle, burn calories, and play a major role in your abdominal fat loss journey. Read on to learn more about this routine and get ready to shrink your belly. And then don’t miss The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.

Tim Liu, CSCS

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

Related: The #1 Workout to Lose Your Beer Gut For Good, Trainer Says

one arm shoulder press
Tim Liu, CSCS

Grab a single dumbbell and hold it against your shoulders with your feet shoulder-width apart. Keeping your chest high and your core tight, press the weight down until your arm is fully extended, flexing your triceps and shoulder up. Lower under control until you return to the starting position before performing another repetition. Perform 3 sets of 10 to 12 reps on each arm.

body weight rows
Tim Liu, CSCS

To perform the Bodyweight Row, take the equipment that is available to you. It can be rings (like I have here), a bar or a TRX/suspension strap. If using a strap, be sure to use a neutral grip (palms facing you). If you have a barbell, use either the overhand grip (pronated palms) or the underhand grip (overhand).

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

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

side lunge with dumbbells to shrink your belly
Tim Liu, CSCS

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

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More

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