As you get older, losing fat becomes even harder compared to your 20s and 30s. This is because people tend to become more sedentary and may not be as diligent in eating a healthy diet due to increased demands from work and family obligations, or it just hasn’t been a priority. The years that lead up to your 50s are important. If you don’t do anything to maintain your fitness and lean muscle mass in your 30s and 40s, you lose a bit of it every year. This in turn slows down your metabolism, leading to weight gain, particularly in the stomach. It’s not fun to hear, but now that you know this, you can realize the importance of making your health a priority as early as you can and staying fit throughout your entire life. It’s never too late to get started though, and you can still get rid of a pot belly in your 50s with this 10-minute workout.
To lose fat in this area, your first step is to focus on eating right and exercising regularly. For most people, this means maintaining a calorie deficit (aka eating less than you burn), doing consistent strength training, and performing cardio regularly as well. For many sedentary people, starting a fitness program seems daunting since they think they have to work out for at least an hour each day. I’m here to tell you that you can get a great workout in, burn some calories and improve your fitness with shorter training sessions. Just 10 minutes can be enough to jumpstart your system and begin your fat loss journey.
When it comes to exercising for 10 minutes, you want to choose movements that are most beneficial. This should include a majority of compound exercises, since they involve multiple muscle groups, engage your core, and help you lose fat faster than compared to steady-state cardio.
Ready to get rid of a pot belly in your 50s? Here’s a 10-minute workout you can do with a pair of dumbbells. To get started, set a timer for 10 minutes, and perform as many rounds of the following exercises back to back. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start by lying flat on your back, holding a single dumbbell in front of you with your legs fully extended. Keeping your core tight, lower your legs down to about an inch off the ground. Lift the legs back up to you, then pull the dumbbell behind your head until it touches the ground. Use your core and lats to bring it back to starting position before performing another leg lift. Perform 10 reps.
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Begin this exercise by getting into a half-kneeling position while holding a dumbbell with both hands. Keeping your chest tall and core tight, lower the dumbbell towards the leg in the kneeling position. Using your core and shoulder, perform a chopping motion by popping the weight up diagonally above your head. Flex your oblique hard at the top, then lower the weight all the way down before performing another rep. Perform all reps on one side before switching. Perform 10 reps on each side.
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Begin this dumbbell goblet squat by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, while flexing your quads and glutes to finish. Perform 10 to 12 reps.
For the hand-release pushups, you will assume a pushup position, keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you’ve reached the bottom, take your hands off the ground, then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Perform 10 to 15 reps.
For this exercise, position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Perform 10 reps on each arm.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more