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Top Belly-Busting Exercises for Belly Fat Loss After 50

Ready to kickstart a healthier lifestyle and say goodbye to stubborn belly fat? I totally get that things can feel trickier for women over 50 when it comes to getting leaner. After hitting my 50s, I noticed that belly fat started making an appearance. But you know what? With the right workouts, hard work, and a healthy eating, I managed to show it the door! And guess what? If I can do it, so can you! So, let's dive into workouts that can help you get a smaller waist:


Before starting new physical activity always consult with your doctor.

Jolanta Mitraite founder of JM Control fitness platform for women over 50s
Jolanta Mitraite, JM Control founder
Planks: Core Strength Redefined

Planks are one of the best ways to work your core muscles, especially the deep ones in your stomach. This exercise can be challenging for women over 50 who don't have a lot of physical activity daily. The main key is to start not pushing yourself too much. I also did a video on how to learn to do planks correctly. Check it out: How to plank properly: for beginners.


Maintain this position for 20-30 seconds initially, gradually increasing the duration as you build strength. Do 3–4 sets of planks, giving your body enough time to recover between each set.


Cardiovascular Workouts: Embrace the Heart-Pumping Sessions


Cardio workouts can help you lose belly fat if you do them regularly. Some choices that work well are:

  • Brisk Walking: A low-impact option and easy on the joints.

  • Cycling: Whether you cycle outside or on an exercise bike, it helps to lose belly fat.

  • Swimming: An excellent full-body workout.

These are a few of the workouts I enjoy the most, simply click on the link to try them:

  • Cardio workout: Strengthens your heart, lowers blood pressure, and reduces chronic pain. Do cardio workouts for at least 25 minutes 3 times per week.

  • Chair workout: A chair can provide a safe and comfortable way to perform exercises. Give it a try and see the difference for yourself!

  • Online Membership: Starting a fitness journey for women over 50 can be intimidating, which is why my programs are specifically designed with beginners in mind. I'll guide you through each workout, ensuring you feel comfortable and confident from day one.


Strength Training: Building Lean Muscle Mass


Strength training improves resting metabolic rate by increasing lean muscle. Moreover, if you are seeking to lose belly fat it is necessary to do whole body strength training. This will help you achieve better physique and get into better shape.


Simple strength-training workouts:

  • Standing Abs workout: Abs burning workout.

  • Core workout: This core strengthening workout is suitable for everyone. The difference lies in whether you can perform each exercise no more than 5-8 times and gradually increase the number of repetitions.

  • Toned arms: Workout routine to help you achieve strong upper arms.


You can also try these workouts:


  • Flat belly women 50+: These simple chair exercises will make you sweat. Do them regularly, at least 2-3 times a week, and stay committed.

  • Stubborn belly fat workout: Standing abs exercises are your secret weapon to work that core magic while staying on your feet.

  • Abs workout: These standing abs exercises are perfect for women who want to tone their core without getting down on the ground. Not only will you feel the burn in your abs, but you’ll also improve your posture, balance, and overall strength. Perform Standing ABS exercises using light weights.

For a comprehensive workout program, I encourage you to enroll in the Core Power & Flat Belly program, tailored to enhance core strength and tone your waistline.


Keep in mind that losing belly fat requires more than exercise. Combine your exercise routine with a nutritious diet based on whole grains, lean proteins, fruits, and vegetables. Support your fitness goals by drinking plenty of water as well as including in your daily diet green smoothies to lose weight and get healthy skin.



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