6 Effective Workout to Lose Belly Fat at 50 Years Old

 6 Effective Workout to Lose Belly Fat at 50 Years Old - Check out the right way to exercise to shrink a distended stomach in men and women aged 50 years and over. How to shrink a distended stomach at the age of 50 years and over is a difficult challenge.

The accumulation of fat in the abdomen should not be allowed, especially for people who are already 50 years old. The reason is that a pile of fat can make the stomach not ideal and threaten the health of the body. The presence of fat in the abdomen is closely related to subcutaneous and visceral fat.

Subcutaneous fat that can be found under the surface of the skin is usually harmless to the body. However, visceral fat located in the intestines, stomach, or liver can cause heart attacks, type 2 diabetes, high blood pressure, and strokes.

How to get rid of belly fat

Since visceral fat can have serious consequences, it must be removed immediately. Fortunately, several ways can be taken so that the stomach is flat again and the body is free from serious diseases.

1. Dumbbell front squat

People over the age of 50 can combine dumbbell lifting exercises with squats. The trick is simply to lift two weights with each hand on the shoulder in an open leg position while squatting. Then, push your heels and hips up to stand up and keep your body steady. Repeat this movement for three sets of 10 reps.

2. Dumbbell shoulder press

Still using the same tool, start this exercise by placing the dumbbells at your sides with your palms facing each other. Keep your core and move the dumbbells by bending your shoulders and triceps upwards. After that, lower the weight and repeat this exercise for three sets of 10-12 repetitions.

3. Wide grip seated low

This one method seems to need to be done in the gym by using a seated row machine to facilitate movement. Begin the exercise by taking each grip while sitting and positioning your straight leg to hold it properly. Keep your body straight and start pulling the handles until your elbows are bent in line with your hips. Then, straighten your arms to give your shoulder blades a chance to stretch and when you're done, repeat the exercise for three sets of 10-12 reps.

4. Bodyweight split squat

If the three methods mentioned above require tools, this alternative only requires the correct body position. Try to place one foot in front and the rest behind. Then, keep your body straight and push down until your back knee touches the ground. Then, push yourself back up and repeat for three sets of 10-12 reps. Make sure each leg gets the same number of reps before changing positions. If you are overweight, try using a pair of dumbbells to make movement easier.

5. Air bike

Use an air bike to do 25-30 minutes of cardio at the same pace. Otherwise, do the exercise at intervals by pedaling fast for 10-15 seconds, then slowing down for 30-40 seconds. Use an air bike to exercise for 10-15 minutes.

6. Incline treadmill walk

Position the treadmill at an incline of about 15 degrees and set the speed to 3-5 km per hour. Walk at that pace in an inclined position for 15-20 minutes, thereby increasing your heart rate. Also, try to increase the speed of the treadmill to 5 km per hour.