Losing belly fat and tightening your waistline can be a long road, but it’s one you won’t regret traveling. You need to incorporate some good habits into your daily routine, and exercise is a big thing, so here are his five full-body exercises to slim your waist at 40.
At this age, many changes occur in the body that lead to excess weight gain. You start to lose muscle mass and your metabolism starts to slow down. In addition, not sleeping well can lead to overweight. The study found that an adult who slept less than 5 hours a night put her at a 40% higher risk of obesity compared to her healthy 7-8 hours sleep. Therefore, losing weight in this area of the body is a common fitness goal many people want to achieve.
A healthy diet, daily stride length, and strength training are essential for a toned waistline. Strength training helps build and maintain muscle, burns more calories than cardio, and helps keep your metabolism high, so fitness he recommends becoming a major player in your routine. By consistently intensifying your exercises, you’ll notice that your waist will also look smaller, especially as the fat in your upper body decreases.
When deciding exactly which strength training moves to perform, it’s important to choose exercises that target the whole body and are the most efficient. It can help you achieve that small waist we’re talking about.
Here are 5 full-body exercises you can do with just dumbbells. Do 3-4 sets of each movement.
Start this lunge + press with a dumbbell in front of your shoulder. Keeping your chest high and your core engaged, pull one leg back until your knee touches the ground. When you’re at the bottom of the motion, push the weight up, then lower it, then return to the starting position. Perform all reps on one leg before switching sides. On each side she does 6 repetitions he does 3-4 sets.
The Dumbbell Plank Open Row begins in a standard push-up position. Grab a dumbbell on the ground while maintaining a wide stance. Keeping your core engaged and your glutes engaged, lift the dumbbells up to one of his hips, then rotate the weights up and straight toward the ceiling. Lower the dumbbells in the same pattern, then return to the pushup position and perform another rep on the other side, where he does 6-8 reps on each side he does 3-4 sets.
For dumbbell skiers + punches, place the dumbbells next to your body. Pull the dumbbells back and use your hips to swing them forward. Then “punch” them forward and then pull them back. Extend your arms out to your sides and repeat. He does 3-4 sets of 15 repetitions.
To begin the dumbbell lateral lunge, hold two dumbbells with your feet shoulder-width apart. Push your chest out and push your hips back to the side. Extend your back leg to stretch your inner thigh. Return to the starting position with the heel of your working leg before exiting to the other side. On each leg he does 3-4 sets of 8 repetitions.
The last of these full-body exercises to slim your waist at 40 is the dumbbell pullover + leg lift. Engage your core and lower your feet to about an inch off the floor. Lift your leg and pull the dumbbell behind your head until it touches the ground. Work your core and lats back to the starting position, then perform another leg lift. Do 3-4 sets of 8-10 repetitions.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
