5 bodyweight exercises to reduce belly fat faster than gym machines after 60

These movements only require body weight to burn pesky belly fat.

If you’re struggling with pesky belly fat, you’re not alone. This part of the body can be especially frustrating to deal with as we age due to loss of lean muscle mass, hormonal changes, and decreased physical activity. To take control of your body and regain your midsection, we received some useful insights from. Dr. Milika McDowellPhysical Therapist, Education AVP, Author, American Physical Therapist Exercise Physiologist with over 20 years of experience in sports/orthopaedics. Dr. McDowell shares five great bodyweight exercises that don’t require a machine to help you burn belly fat after age 60.

Dr. McDowell is a personal trainer, exercise physiologist, team and endurance sports coach, gym owner, 13-time Ironman finisher, 50K finisher, and CrossFit Level 1 certified coach. Below, she shares five simple moves you can add to your workout.

Why are these bodyweight exercises better than training on gym machines? According to Dr. McDowell, “The midsection doesn’t change in isolation. It changes when overall caloric demand increases, when the hormonal environment changes, and when total lean muscle mass increases. Regardless of your age, transforming your midsection requires disciplined movement and disciplined consumption. You must align your eating and drinking habits with your goals. With proper nutrition, [these bodyweight exercises] is very simple. You don’t need a gym membership or fancy workouts. All you need are some stairs, a kitchen counter, and a pair of shoes. ”

Lunge

“Lunges increase strength and stability in one leg, which is directly reflected in walking, stepping off curbs, and jumping when you stumble, which becomes even more important after age 60,” explains Dr. McDowell. “If you’re more comfortable, hold on to the counter and go from there.”

1. Stand tall with your feet parallel and about hip-width apart.
2. Place your hands on your hips.
3. Step one foot in front of the other.
4. Engage your core as you bend your knees and lower your legs into a 90-degree bend.
5. Keep your upper body straight.
6. Press through your front heel and the balls of your back feet to return to the starting position.

stairs

Dr. McDowell calls the stairs the most “underrated exercise.” “You’re engaging your glutes, quads, and calves throughout the range of motion, getting your heart rate up, and doing it in a pattern that your body knows how to do. You can grip the handrails depending on your balance and confidence, and you can do it in the comfort of your own home,” she explains.

chair squat with hover

“Chair squats with a hover are my favorite variation for this age group because the chair eliminates fear, the hover maintains muscle tone, and the entire movement trains the exact pattern of sitting and standing that people do 50 times a day without thinking,” says Dr. McDowell.

1. Start by standing tall in front of a sturdy chair and placing your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend your knees and hips and slowly squat down, as if trying to sit up. Make sure your weight is on your heels.
4. Place your buttocks directly above the seat of the chair.
5. Press through your heels to return to the starting position.

Related: 5 standing techniques to reduce belly fat without going on the floor6254a4d1642c605c54bf1cab17d50f1e

zone 2 walking

Lace up your walking shoes and head outside for a brisk walk.

“The most underrated thing on this list by people is Zone 2 walking,” says Dr. McDowell. “What we’re talking about is sustained effort of moderate intensity. You can talk, but you’re definitely working. You don’t need a treadmill or a heart rate monitor. All you need is route and consistency.”

countertop mountain climber

“Countertop mountain climbers round out my list because they work your core, hips, shoulders, and cardiovascular system all at once. Improvements in countertops have made it accessible to people who can’t get down to the floor comfortably, many of whom are over 60,” says Dr. McDowell.

1. Start by leaning against the counter.
2. In a quick movement, push one knee toward your chest at a time.

Alexa Meraldo