When you're over 40, belly fat can become a stubborn problem. A number of life changes -- from hormonal adjustments to stress and interrupted sleep -- can conspire to keep a "spare tire" around your middle. The best exercise for battling belly fat is a consistent cardiovascular routine. In addition to getting 30 to 45 minutes of cardio most days of the week, you can add specific toning and strengthening exercises to target your core, especially your abdominals. These muscles support your entire body and will help you stay trim around the midsection.
Full-Body Workout Planning
Step 1
Create a cardiovascular exercise routine. Since cardio is the best exercise you can do to lose belly fat, allocating a daily 30 to 45 minute workout is key. If you're not currently exercising, begin with 10 minutes a day, and work your way up. Effective cardio activities include biking, jogging, swimming, walking and aerobics.
Step 2
Gauge your workout intensity level. For the most effective cardio workout, spend most of your time at moderate intensity. One way to determine correct intensity level is if you can speak but not carry on a conversation, your intensity is sufficient. Include a 5 to 10 minute warm-up and cool-down. Also add stretching exercises to increase joint flexibility and prevent injury.
Step 3
Add strengthening exercises at least twice a week, especially for your core. Yoga, pilates and other core strengthening exercises -- such as pushups, lunges, squats and abdominal exercises -- are good for full body strength and support.
Step 4
For targeted abdominal work, conduct "drawing in the bellybutton" exercises. To do so, get on all fours. Take a deep breath and then exhale, letting your tummy hang down and relax completely. Draw in your breath, pulling your tummy all the way up against your spine, as if drawing in your belly button. Hold this breath for 10 seconds, then rest for 10 seconds. Repeat for up to 10 repetitions. Eventually conduct this exercise while standing.
Step 5
For pelvic tilts, lie on your back with your knees bent. Tighten your lower abdominal muscles, letting your back flatten against the floor and your pelvis bend up slightly. Hold this pose for 10 seconds and release. Repeat five times, working your way up to 10 to 20 reps.
Step 6
For pelvic lifts, pull your knees up to your chest, still lying on the floor. Leaving your arms relaxed by your sides, tighten your lower abdominal muscles so that your bottom rises up from the floor. Hold this pose for five seconds, then rest. Repeat five times, working up to 10 to 20 reps.
Tips and Warnings
- For true abdominal flattening, following a healthy diet is required. Strengthening exercises can be incorporated before your cardiovascular workout, after your warm-up. For additional core strength, try push-ups, recommends CBSNews.
- Before beginning any exercise program, it's a good idea to check with your doctor. If you have recently had a baby, be sure to get your doctor's approval before doing any abdominal exercises, to ensure your muscles are fully healed from pregnancy.
Things You'll Need
- Workout clothing
- Good athletic shoes
- Nonslip surface, such as a yoga mat
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