7 Powerful Exercises For Women To Kiss Belly Fat Goodbye After 30 Years
Kiss farewell to that pesky abdominal fat! We’ve found the ideal fitness routine to help women in their 30s lose that pesky tummy fat. Meet Rose McNulty, a qualified fitness trainer and nutrition coach who has created a well-designed strength-training plan. Prepare for a flatter, more toned belly and an increase in confidence!
Let us now address the myth. There is no secret solution that mainly targets abdominal fat. But don’t worry; we have a strategy that combines focused exercises and fat-burning procedures to help you lose those excess pounds, strengthen your core, and attain the toned stomach you want.
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While you can’t spot reduce fat, focusing on the areas you want to slim down assures that when the fat does fall off, you’ll have toned muscles ready to show. It’s critical to obtain enough total activity, add cardiovascular training into your routine, and eat a balanced, healthy diet if you want to lose belly fat.
But pay attention to strength training! Not only does it burn calories and aid in weight loss, but it also increases your metabolism, causing you to burn more calories throughout the day.
Continue reading if you’re ready to say goodbye to excess belly jiggle. We’ve compiled a list of McNulty’s recommended strength workouts for women over 30 to assist you in losing that pesky belly fat. For more advice and strategies, read our article on the 6 Belly Fat Exercises You Should Begin Doing in Your 30s.
1. Squats with your weight
Imgae source- Lower Body Circuit Blast to Tone Your Legs (verywellfit.com)
Image source- 8 Reasons You Should Do Squats Every Day – The Fashion Central
Bodyweight squats are a powerful exercise that can help you lose belly fat and tone your abdomen. This compound movement not only develops your lower body but also aids in fat burning by utilising various muscular groups such as the glutes, quadriceps, and core. Squats can help you improve your posture and stability while also working on your core strength.
Stand with your feet shoulder-width apart to perform a bodyweight squat. To get into a squat, bend your knees and shift your hips back. Maintain a neutral spine throughout the exercise and lower yourself until your upper thighs are roughly parallel to the floor. To return to the beginning position, push through your heels.
Once you’ve mastered the bodyweight squat, challenge yourself by using additional weights like dumbbells, kettlebells, or barbells. To maximise the effects, perform three sets of eight to twelve reps. Begin your journey to a toned and powerful stomach with bodyweight squats now.
2. Leg Raises While Hanging
Image source- Flavia Vieira (girlswithmuscle.com)
Want to get rid of that bothersome tummy fat and have washboard abs? Hanging leg lifts are the way to go. This brutal exercise sculpts a flat, chiselled belly by targeting your lower abdomen. Crunches aren’t cutting it? Try out hanging leg lifts!
To begin, locate a pull-up bar or a robust overhead bar and grasp it with an overhand grip. Hang down straight with your arms extended. Lift your legs straight up while engaging your core and keeping your upper body firm. Beginners can make it easy by bending their knees, while those eager for a challenge can maintain their legs straight.
Lift your legs until your quads are parallel to the floor, then slowly drop them. Prepare to feel the heat! Perform three sets of 10 to 15 repetitions and watch your abs develop.
3.Russian Twists with Medicine Ball
This circular workout focuses on your obliques, often known as side abs, for a beautifully shaped stomach. You only need a light medicine ball and a comfortable area on the floor. Sit down and lean back slightly, bending your knees and elevating your feet off the ground. Engage your core muscles and begin twisting your torso from side to side. Throughout the action, keep the medicine ball close to your body with both hands.
Remember to keep your core engaged and your spine and shoulders in a neutral position. Follow McNulty’s professional guidance and aim for three sets of 15 reps per side. Prepare to sweat and get your ideal waistline with Russian twists!
4. Planks
Are you ready to tone and strengthen your core like never before? Look no further than the tried-and-true plank exercise. The plank, according to fitness expert McNulty, works your entire core, including your abs, glutes, upper body, and legs.
Begin the plank on all fours with your hands shoulder-width apart. Step your feet out until your body is in a straight line from your shoulders to your ankles. Maintaining this straight line and keeping your hips low as you work your core muscles is critical.
Holding the plank posture for as long as your workout requires will test your endurance. Set a goal of three sets of 30 to 60-second holds, and watch your core strength skyrocket.
5. Dead Bugs
Try this simple core exercise that can do wonders for your waistline and tummy. Lie down and imitate the movements of a dead bug. This low-impact exercise not only strengthens your core but also improves your coordination.
To begin, lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower your right arm slowly to the floor while straightening your left leg, keeping your lower back flat on the floor. Return to the beginning position and do the opposite side. Three sets of 12 to 15 repetitions on each side are recommended.
6. Scissor Kicks
This basic yet compelling technique works not only your lower abs but also your core, glutes, and legs.
Begin by lying on an exercise mat with your legs extended. For further support, place your hands at your sides or underneath your lower back or glutes. Engage your core and lift your legs off the floor gently.
This is where the magic happens. Raise your right leg straight up, keeping your left leg just above the floor. Lower your right leg while simultaneously raising your left leg, and repeat this scissor-like motion for the allotted amount of reps or duration.
Aim for three sets of 15 to 20 reps per leg for best results. Prepare to feel the burn and see your lower abs contoured like never before.
7. Pushups
Prepare to increase upper-body strength and stability with the traditional compound movement of pushups. This workout not only strengthens your core muscles but also helps you lose fat. What’s the best part? As your fitness level improves, you can try different versions.
Refrain from being concerned if full pushups appear complicated at first. As a modification, fitness coach McNulty proposes utilising a wall or executing knee pushups.
To begin, get down on all fours with your hands shoulder-width apart. Extend your legs such that your body forms a straight line from your shoulders to your ankles. Bend your elbows and lower yourself to the floor, keeping your upper arms at a 45-degree angle from your torso. Then, once your upper arms are parallel to the floor, push back up. Make three sets of as many reps as you can.
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