Exercises for losing belly fat in women over 50 years old
Women suffer from various changes in the body after 50 years.being menopause the most obvious. Because of Estrogen decreases, your metabolism slows, and you need fewer calories than before. This may lead to weight gain, especially in the abdominal area. It also increases the amount of fat and fluid in areas such as the legs, thighs, buttocks or abdomen.
These changes can be combatted by a series of exercises that help women over 50 lose weight and lose weight, where menopause occurs. In addition to exercise, you must follow a balanced diet that helps you gain muscle mass and burn fat.
These exercises for losing belly fat for women over 50 years old They can also be made at home. They not only burn fat but also help tone your abdominal muscles.
Muscle contraction
One of the recommended exercises contract the abdominal muscles once a day to reduce belly fat. To do this you will have to shorten them for 20 seconds and rest for 10.. So, during 10 minutes. This procedure helps to have a stronger stomach.
Isometric plank
Need to place the body horizontally, placing all your weight on your forearms and balls of your feet and contracting your stomach and back. While holding this pose 30 seconds in three repetitions, The belly is reduced and the abdominal muscles are strengthened.
Bicycle in the air
Leaning your back on the ground, You should raise your legs and imitate the pedaling motion of a bicycle by raising your legs in the air. You should also touch your right knee with your left elbow as it approaches your stomach, and your left knee with your right elbow. In this exercise you work the oblique muscles. May be done four sets of 30 repetitions.
Bird-Dog
IN position on all fours On the mat, with your hands under your shoulders and your knees under your hips, you should extend your right arm forward and your left leg back. Returning to the starting position, repeat the same on the other side. It is recommended to do three sets of 15 repetitions on each side.
Press Pallof
It requires rubber or an elastic band attached to a fixed point. You should stand sideways to a fixed point with your feet shoulder-width apart and your knees slightly bent. Must be Hold the end of the band with both hands at chest level. and separate it from the fixed point by extending your arms forward. Three sets of 10 repetitions. for each side of this exercise.
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