The Mayo Clinic explains that a larger midsection can be associated with aging. Mayo Clinic says that a larger midsection can be associated with ageing. Women can actually experience an increase in belly fat after menopause. Don’t worry, there are many ways to lose the excess fat around your midsection through diet and lifestyle modifications. We talked to Anthony J. Yeung CSCS a fitness specialist and founder of GroomBuiler who shared a 5-minute workout that women can do daily to reduce belly fat.
Hanging belly fat can be dangerous.
Hanging belly fat is not just an aesthetic issue. It can also be emotionally draining. Mayo Clinic says that carrying extra visceral fat around can lead to many health problems such as diabetes type 2, heart disease, high cholesterol, breathing issues, and early mortality. Women will accumulate abdominal fat even if their weight is not increasing. This could be due to a decline in estrogen which controls where the body stores its fat.
You can tone your midsection by doing specific abdominal exercises and strengthening work. However, increasing your time in the gym alone will not help you to completely reduce your waist. Mayo Clinic says that you can melt fat from your entire body by eating a diet rich in plant-based food and lean proteins, avoiding sugary beverages, watching your portion size, and increasing your physical activity.
Yeung’s daily five-minute workout is the perfect solution for the fitness side of belly-fat melting. You can repeat these exercises for as long as you like. Set your clock to five minutes and do the exercise as often as possible.
Reverse Lunges
This exercise is a great way to engage your lower body and core muscles. Use your own bodyweight or free weights. PureGym says that this exercise is good for your core, as long as you maintain a proper form. Lunges can help to speed up metabolism by activating large muscle groups.
Yeung says to set yourself up for reverse lunges by taking a step back, long enough that your knees form two 90-degree angle at the bottom, and then pulling your leg forward back up. Begin with dumbbells, then progress to barbells in the front or back squat positions. Complete at least six repetitions on each leg.
T-Pushups
To begin the T-pushup, assume a pushup/highplank position with both hands on the floor under your shoulders. Your body should be in a straightline. Yeung then instructs: “Decend down to the ground and extend your hand upwards as you push up. Keep your eye on that hand. Reach up and repeat with your other arm. Hold dumbbells to make the exercise more difficult. Put your hands on an elevated, stable surface, such as a bench or table, to make the exercise easier. Complete at least five repetitions on each side.
Jumping Jacks
Jumping jacks have a number of health benefits, according to MuscleClass. Jumping Jacks is a great cardio workout that strengthens your heart and lungs. This classic bodyweight exercise helps build stronger muscles and improves coordination. It also aids in weight loss.
Start by standing tall and placing your feet together. You should have your hands by your sides. Jump up quickly while bringing both your arms overhead. Then bring out your feet. After you have jumped your feet, immediately jump them into their original position while bringing both arms down. Jump jacks should be performed for at least 20 seconds.