Killing two birds with one stone always sounds appealing when it comes to maintaining your physical fitness and leading an overall healthy lifestyle. You’re likely aware of the benefits of staying fit as you age. Growing older brings on many changes, including the loss of muscle mass, and you can potentially experience health issues like osteoporosis, osteoarthritis, and back pain. Getting in regular physical activity can help make your bones stronger and lessen muscle and joint pain. By keeping up with your exercise, you may also avoid the health risks associated with visceral fat, including type 2 diabetes, stroke, and heart disease. So, we’ve put together some pretty stellar exercises that’ll help you lose belly fat and slow aging. What’s better than that?
Let’s first chat about strength training. This form of exercise should be at the very top of your mind, because it will help you sculpt and maintain muscle. Strength exercises will boost your metabolism, aid in fat loss, and help your body remain all-around youthful.
Next up, let’s go over the key fundamental movement patterns you need to perform successfully. They consist of squat, hinge, push, pull, and lunge. The majority of your workouts should have movements from each one of these categories, as they will yield the results you’re looking for.
So without further delay, let’s get into the five exercises that will help you lose belly fat and slow aging. Add them to your routine, and get ready to reap the benefits. And next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin your Dumbbell Goblet Squat by grasping one dumbbell in a vertical fashion in front of your chest. Make sure your core remains tight, push your hips back, and squat down until your thighs are parallel to the floor. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 8 to 10 reps.
To perform this next movement, grab a barbell, and position it right in front of your body. Keeping your chest tall and knees soft, push your hips back while dragging the barbell down your thigh. Once you feel you’re getting a solid hamstring stretch in, drive your hips forward, squeezing your glutes to finish. Complete 3 sets of 10 to 12 reps.
Begin the Incline Dumbbell Bench Press by lying on an incline bench with a dumbbell in each hand. Hold the weights straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a solid chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Perform 3 sets of 8 to 10 reps.
For this next exercise, grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then completely straighten your legs. Make sure your chest remains tall as you drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten out your arms, and get a solid stretch in your shoulder blades before performing another rep. Perform 3 sets of 10 to 12 reps.
Hold a dumbbell in each hand for this final exercise, Dumbbell Reverse Lunges. Then, take a long stride backward with one leg. Firmly plant your heel down into the floor, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Complete 3 sets of 10 reps for each leg.
Tim Liu, C.S.C.S.