Belly fat is a challenge that most people face in their 40s. For women, this can be especially true, as fat tends to shift to the abdomen after menopause. The key to dealing with it? The right exercises in your training program combined with a healthy and balanced diet, since it is known that abs are “made” in the… kitchen.
In fact, extra belly fat not only makes it difficult for you to wear your favorite jeans but can also pose serious health risks. However, these risks can be reduced, with experts emphasizing that we should not neglect exercise.
Three exercises that can reduce belly fat
The following exercises do not require equipment and can be incorporated into a speed interval training (SIT), a form of high-intensity interval training. After receiving your doctor’s approval, you could choose one for each of your workouts, or even better, consult a professional trainer to guide you safely:
1. Quick Legs
You probably already know this one. If you want to try it, you can follow these steps:
- Stand with your feet about hip-width apart and your knees slightly bent.
- Quickly lift each leg up alternately as if you were running in place.
- Try it for 15 to 20 seconds.
- Rest for 2 seconds.
- You can repeat for 2-4 sets.
2. Seated Jumps
To try it, you can:
- Stand with your feet about hip-width apart.
- Bend your hips and knees as you lower into a squat.
- Launch yourself into a jump.
- Land softly and immediately lower into a squat for the next rep.
- Perform seated jumps for 15 to 20 seconds.
- Rest for 2 seconds.
- You can repeat for 2-4 sets.
3. Mountain Climber
The steps to try this include:
- Start in a high plank with your hands under your shoulders and your body straight.
- Alternately bring one knee towards your chest. Switch legs quickly.
- Your speed should be high.
- Perform seated jumps for 15 to 20 seconds.
- Rest for 2 seconds.
- You can repeat for 2-4 sets.
Don’t forget
Before each workout, warming up is essential to reduce the risk of injury, while you shouldn’t forget the cool down, which includes stretches and gentle variations of movements, which will help you return your breathing and heart rate to normal, promoting relaxation of the body, after exercise. Don’t forget to listen to your body and not exceed its limits.
