Trim your waistline with these easy and effective moves that are designed to target this common problem area.
Carrying too much weight around your middle isn’t just a vanity issue. Belly fat can also have an unwelcome impact on your health, increasing your risk for heart disease, type 2 diabetes and breast cancer, according to Harvard University.
There are two different types of belly fat, and one of them is significantly more dangerous than the other. Subcutaneous fat is the kind that you can pinch. You may not want it there, but it isn’t causing much harm. The problematic type is called visceral fat, and you may not even know you have it. It surrounds your organs inside your abdominal cavity, which is why it can lead to chronic illness as it accumulates.
Before you start worrying too much, it is possible to lose belly fat — even after 65. Healthy eating is always a smart strategy, but consistent activity is also crucial to get rid of it. The best exercises to help you shed your belly fat also build strength and muscle mass in your core that can give you a big assist in the activities of daily living.
Stay active, have fun, get fit — with SilverSneakers! Classes and events are happening right now at participating gyms, online through SilverSneakers LIVE, and at community centers near you. Activate your free online account to get started.
How to Use These Exercises to Lose Belly Fat
Try incorporating these five exercises into your exercise routine to help you lose that stubborn belly fat. SilverSneakers National Trainer Andi Kwapien will show you how to do them with proper form.
Try to do each exercise for 30 seconds, resting between them. These moves can work for all skill levels, and we’ve also included an option of how to make them more difficult if you want them to be. For a longer workout, more intense workout, repeat these five exercises 2 or 3 times.
As always, safety is key. If you have a chronic condition (including osteoporosis), an injury, or balance issues, talk to your doctor about how you can exercise safely.
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FAQs
Get active.
For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.
What exercise burns the most belly fat for seniors? ›
High Knee Marches
The high knee march is a low-impact cardio exercise that can help you lose belly fat by engaging your core and lower-body muscles. "Stand tall and bring one knee at a time toward your chest while swinging the opposite arm forward to the shoulder level," MacPherson explains.
How to lose belly fat fast at 65 years old? ›
Aim for 150 weekly minutes of moderate intensity cardio (like brisk walking) coupled with two-weekly strength training workouts, says Logan Strollis, M.S., an exercise physiologist at LVHN Fitness in Allentown, Pennsylvania. If 150 weekly minutes feels like a big ask, go with what your body can handle.
How can I flatten my 70 year old's stomach? ›
3. How can I flatten my 70-year-old's stomach?
- Abdominal Bracing.
- Pelvic Lifts and Tilts.
- Chair Planks.
- Wood Chops.
- Bridge.
- Superman.
- Deadbug.
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
What Are the 2 Vegetables That Destroy Stomach Fat? Leafy greens and Bell Peppers are the best and the most known veggie used to trim down stomach fat. When it comes to shedding excess stomach fat, a combination of a healthy diet and regular exercise is key.
What burns the most belly fat? ›
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
What to drink to get a flat stomach fast? ›
Some of the fastest ways to get rid of bloating include drinking plenty of water, eating fresh produce and healthy fats, and reducing your soda and sugar intake. 1 It's also important to pair a nutrient-rich diet with an active lifestyle and exercises that strengthen the core for a flat belly.
What foods should you avoid to lose belly fat? ›
"Eating refined carbs like bread, rice, pasta and cookies [in excess] will increase our belly fat. If we want to lose it, we should focus on eating nutrient- and fiber-rich carbs such as vegetables and low-glycemic fruits," says Djordjevic.
How to get rid of hanging belly? ›
Counting calories, regular exercise, a healthy diet and reducing stress are all great ways to increase fat loss. It might be time to think about surgery if you have been trying to reduce your stomach overhang for a long time and you aren't seeing the desired results.
Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks.
Why is it so hard to lose weight at 75? ›
Having more fat and less muscle reduces calorie burning. Many people also become less active with age for various reasons, which further slows the number of calories you burn. Age isn't the only thing that determines your metabolic rate, however — your body size and sex play a role.
What is the best diet for a 75 year old woman to lose weight? ›
A plant-based diet is best—including mostly or all whole foods, very little to no sugar and processed foods, and a calorie level high enough to keep you from feeling hungry often but less than the number of calories you're burning each day.
