The textbook "Exercise Physiology: Energy, Nutrition and Human Performance," describes the relationship between hormonal changes after age 40 and the way the body distributes belly fat. Both men and women experience hormonal changes as part of the aging process. These changes commonly cause more fat to be stored in the belly than was the case before age 40. Exercises should combine aerobic exercise and strength training; combining the two is highly-effective in burning belly fat and yields better, faster results.
Stability Ball Crunch
Large stability balls are designed to both cushion the spine during exercises, making exercises feel more gentle, and to add more of a stability and balance challenge during workouts. This exercise simply involves performing a standard crunch; however you will balance on the ball rather than lying on the ground. Begin sitting on the ball and walk your feet out until your lower back is resting on the ball and your torso is leaning back until your abs engage. Keep your spine straight, avoiding allowing it to curve. The further back you lean your torso, the deeper the abdominal crunch. One you're balanced on the ball, crunch the abs, keeping the neck soft and the core engaged. "Stability ball crunches are simple and actually give you a deeper ab workout because they allow greater range of motion instead of the floor, where you can only lie on the floor and that's the furthest it can go," said American College of Sports Medicine certified personal trainer Shelby Young.
Supine Oblique Crunch
Supine oblique crunches are designed to strengthen the obliques, or the muscles in the areas where love handles develop and which tend to easily hold fat cells, especially after 40. Begin lying on your back with your knees bent to 90 degrees and calves parallel to the ground. Bring your hands behind your head, with your elbows out wide in line with your ears. Crunch to the right, trying to bring your right elbow towards your right knee. Switch to the left side, bringing your left elbow towards your left knee, feeling the obliques engage. "Supine oblique crunches are simple yet effective," said Young. "They target one group of muscles that almost everyone gains fat in as they get older. They can also be done anywhere, anytime, making them more versatile than gym-only moves."
Hanging Leg Raise
Hanging leg raises are to be done using the Pirate's Chair in the gym. You can also use a pull-up bar, which can be found in the gym or bought for your home. In the Pirate's Chair, begin with your forearms resting on the armrest and hands gripping the handles. Your legs should hang long. Engaging your core, raise your knees towards your chest then lower to straight legs in a slow, controlled movement. Your goal should be to keep your legs straight throughout the entire lift; this will come as your abs get stronger. On a pull-up bar, simply grip the bar, let the rest of the body hang long and perform the leg raise.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2001
- Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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