10 Silent Signals You're Too Stressed Out. Read more: How to Get Your Body More Toned at 40 Years Old. 2020 “Doing high-intensity interval training (HIIT) helped me get lean for the first time in my life and blew away my belly fat over the course of five months. ), “I’ve found that doing crunches on a stability ball three to four times per week has not only helped to reduce my belly fat—it’s started the beginnings of a six-pack! Copyright Policy Work up to staying there for a full minute. In a push-up position, balancing on your forearms and toes with legs stretched straight back, pull your belly button toward your spine and hold it tight, keeping your back flat enough for someone to eat off of. And, of course, diet and lifestyle play a key role in your overall wellness at this stage in life, more so than ever before. Chronic joint pain can attack … I try to get my heart rate to 80% to 90% of my max to get into the HIIT zone. Justine Harrington is a journalist, yogi, and avid hiker based in Austin, Texas. Why trust us? We may earn commission from links on this page, but we only recommend products we back. Let’s start by getting the bad news out of the way: To achieve a slimmer stomach, you have to be active. MORE: Over 40? Pilates is also wonderful for increasing flexibility, developing strong core muscles, helping reduce belly fat and conditioning your whole body, which are all important factors of a 40-something's workout. 7 Women Share The One Thing That Finally Helped Them Lose Weight, 5 Women Explain How Walking Helped Them Finally Lose Weight, These Were The Hottest Workouts For Women Over 40 In 2017, 6 Women Share The Secrets That Helped Them Lose 20 Pounds Or More, 5 Women Reveal The One Thing That Helped Them Finally Quit Drinking Soda. This cardiovascular exercise could be in the form of short bursts of intense activity (like sprinting) or long, low-impact exercises like brisk walking or jogging. The risk of developing arthritis … Sometimes, I’ll alternate sprints and recovery jogs on the treadmill. —Heather Holtschlag, 45, founder of Healthy Fit PR, MORE: 4 Moves To Tone Your Belly & Butt Faster, “I used to run, do step aerobics and kickboxing, use the Stairmaster or elliptical machines, bike, row, ski, you name it. If you're a 40-year-old woman who wants to get in shape, it's crucial to do workouts that are targeted to your changing body and slowed metabolism levels. The material appearing on LIVESTRONG.COM is for educational use only. —Debra Dixon-Anderson, 54, CEO and founder of Light of Gold PR, Marketing, and Consulting, (You can sculpt your arms and tighten your tummy with the energizing—and fun—routines from Prevention's Flat Belly Barre! How to Get Your Body More Toned at 40 Years Old, Oprah.com: The Decade-by-Decade Guide to Exercise, National Osteoporosis Foundation: What Women Need to Know, Women's Health Research Institute: Menopause and Weight Gain. LIVESTRONG.com may earn compensation through affiliate links in this story. When we asked six different women to share the workouts that helped them lose (or stave off) a midlife pooch, we got six different answers—from strength training and high-intensity intervals to walking and water aerobics. Aim to do cardio work at least three times a week to improve your muscle tone and bone density and maintain overall good health. According to the Centers for Disease Control and Prevention, women over age 45 weigh 20 to 25 pounds more than they did in their 20s. Privacy Policy My workouts focus on standard strength work; then I add in compound movements for 30 seconds to a minute to elevate my heart rate—like squats, box jumps, cable rows, or cable skaters. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Leaf Group Ltd. After that, I’ll mix it up. Here’s a look at what worked for them, plus, how you can follow their lead and get a slimmer stomach: “After having an emergency hysterectomy, I spent six weeks in recovery lying on the couch watching reruns of ‘Entourage’ and eating microwaved lasagnas. Over 40? Resistance training, or any exercise that causes the muscles to contract against external resistance (in the form of dumbbells, bricks, your own body weight or the like), is essential for 40-something women. Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. I got rid of it by walking briskly for 45 minutes in the morning, five days a week. , Resistance training can help you get your strength back and tone your muscles, which then helps you burn more calories. When it comes to shedding stubborn belly fat after 40, there’s some bad news and some good news. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse But there are specific exercises and workout programs you can do to combat these issues, including resistance training, Pilates, core exercises and short, intense cardio sessions. But the focus isn’t just on abs: I squeeze in a full workout three to five times a week, and I try to keep it diverse. One great exercise is the "plank." You'll Want To Do These 5 Exercises Every Week. advertisements are served by third party advertising companies. Time isn't your friend when it comes to bone density, either; lower estrogen levels often cause your bone cells to break down, which can lead to osteoporosis.

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