{"id":741534,"date":"2026-08-18T05:16:10","date_gmt":"2026-08-18T05:16:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/741534\/"},"modified":"2026-08-18T05:16:10","modified_gmt":"2026-08-18T05:16:10","slug":"5-belly-fat-exercises-after-50-trainers-recommend-daily","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/741534\/","title":{"rendered":"5 Belly Fat Exercises After 50 Trainers Recommend Daily"},"content":{"rendered":"<p>Strengthen and sculpt your core by adding these workouts to your week.<\/p>\n<p>Carrying around excess belly fat can be incredibly hazardous to your overall well-being. <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/groceries-target-visceral-fat-30-days\/\" target=\"_blank\">Visceral fat<\/a>\u2014the dangerous type of <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/chair-exercises-address-lower-belly-after-60\/\" target=\"_blank\">belly fat<\/a>\u2014<a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/24147-visceral-fat\" target=\"_blank\">wraps around internal organs<\/a> like the liver, pancreas, kidneys, heart, and intestines, placing you at serious risk of developing heart disease, type-2 diabetes, certain forms of cancer, liver disease, and more. So, if you get started losing this fat, you\u2019ll be doing yourself\u2014and your health\u2014a total solid.<\/p>\n<p>To learn how you can get started, we spoke with <a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/repfitness.com\/pages\/rosie-borchert\" target=\"_blank\">Rosie Borchert, NASM-CPT<\/a> with REP Fitness. Below are five daily exercises that can help shrink fat faster than gym classes after 50. While spot-reduction is a myth, certain workouts\u2014when paired with a calorie deficit\u2014can support fat loss throughout the body while strengthening and toning the core.<\/p>\n<p>\u201cWalking, cardio exercise you [genuinely enjoy], core work, upper-body strength training, and lower-body strength training are five key types of exercise you should focus on when trying to lose belly fat,\u201d Borchert explains. \u201cIn addition to creating a calorie deficit through nutrition, this balanced approach helps you burn calories, build and maintain muscle, improve metabolism, and support overall body recomposition.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p>Now, let\u2019s dive in.<\/p>\n<p>\tWalking<\/p>\n<p>Lacing up your sneakers and hitting the treadmill or heading outdoors for a brisk walk can work wonders for your mind and body. Plus, walking is a simple and incredibly accessible form of exercise to fit into your daily routine.<\/p>\n<p>\u201cBuilding a daily habit that incorporates a well-paced stroll around the block, or down to the park and back, is a low-impact way to help you burn calories, lose weight, and reduce fat. What\u2019s more, walking has also been shown to support long-term weight management, so it\u2019s a great exercise to add to the roster and keep on the roster for the long haul,\u201d Borchert tells us.<\/p>\n<p>If it\u2019s too challenging to squeeze in 10 to 60 minutes for a dedicated walk, there are other ways you can add more steps to your day. For example, consider parking further away from the grocery store, take a brisk walk around your neighborhood when chatting on the phone, ditch the elevator for the stairs, and walk on the treadmill while catching up on your shows.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/daily-waistline-exercises-women-over-50\/\" target=\"_blank\"> 9 Best Daily Exercises for Women Over 50 to Sculpt a Lean Waistline<\/a><\/p>\n<p>\tCardio Exercise You Genuinely Enjoy<\/p>\n<p>Choose a cardio workout you genuinely enjoy. Sustainable fat loss calls for consistency, so selecting an exercise you look forward to makes it easier to stick with the habit. Some examples may include swimming, cycling, and rowing\u2014all of which are great choices for those with joint pain\u2014along with pickleball, dancing, jogging, or a boxing class.<\/p>\n<p>\u201cIf you haven\u2019t found the right workout that sparks your interest, keep trying new things until you do. At the end of the day, the goal is to raise your heart rate to improve cardiovascular health and support fat loss. Whether it\u2019s doing Zumba, playing basketball in the driveway, swimming, or another form of movement, the best exercise is the one you\u2019ll enjoy enough to do consistently,\u201d Borchert says.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/bodyweight-moves-burn-belly-fat-after-45\/\" target=\"_blank\"> 8 Bodyweight Moves That Burn Belly Fat Faster Than HIIT After 45<\/a><\/p>\n<p>\tCore Work<\/p>\n<p>A strong, defined core can reveal itself as you start to shed body fat, but its importance goes beyond aesthetics. Solid core strength helps reduce spinal strain and lower back pain while supporting better posture and balance. It also makes daily movement like lifting, bending, and reaching easier.<\/p>\n<p>\u201cTry adding 10 minutes of dedicated core work to your routine, two to three times a week,\u201d Borchert suggests.<\/p>\n<p>She recommends a 10-minute bodyweight circuit. Cycle through the exercises below two times, working for 45 seconds and then resting for 15 seconds.<\/p>\n<p>Dead Bug<br \/>\nPlank<br \/>\nSit-ups<br \/>\nRussian Twists<br \/>\nFlutter Kicks<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/8-minute-standing-core-strength-after-50\/\" target=\"_blank\">This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50<\/a><\/p>\n<p>\tLower-Body Strength Training<\/p>\n<p>As you lose body fat, it\u2019s common to lose lean muscle mass, too.<\/p>\n<p>\u201cWhen you\u2019re focused on fat loss via cardio and a calorie deficit, some of the weight you lose can come from muscle if you aren\u2019t strength training and getting enough protein in your diet,\u201d Borchert tells us. \u201cIncorporating resistance training helps preserve lean muscle mass while supporting fat loss. It also increases calorie burn after your workout through excess post-exercise oxygen consumption, as your body uses more energy to recover. Over time, strength training promotes body recomposition by helping you maintain or build muscle while reducing body fat.\u201d<\/p>\n<p>Here\u2019s a sample workout to follow. Perform the following exercises two to three times a week, training in a hypertrophy rep range (eight to 12 reps) for three to four sets.<\/p>\n<p>\u201cAs you get stronger, work with progressive overload by increasing the resistance, slowing down your reps, or adding more reps\/sets,\u201d Borchert adds.<\/p>\n<p>Squats<br \/>\nHip Thrusts<br \/>\nRomanian Deadlifts<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/standing-core-exercises-after-55\/\" target=\"_blank\"> If You Can Hold These 4 Standing Positions After 55, Your Core Strength Is Elite<\/a><\/p>\n<p>\tUpper-Body Strength Training<\/p>\n<p>Now, it\u2019s time to show your upper body some TLC! Borchert recommends performing the following exercises two to three times a week, training in a hypertrophy rep range (eight to 12 reps) for three to four sets.<\/p>\n<p>Overhead Shoulder Press<br \/>\nBent-Over Rows<br \/>\nPushups<\/p>\n<p>Alexa Mellardo<\/p>\n<p>\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/alexa-mellardo\/\" rel=\"nofollow noopener\" target=\"_blank\">Read more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Strengthen and sculpt your core by adding these workouts to your week. Carrying around excess belly fat can&hellip;\n","protected":false},"author":2,"featured_media":741535,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[25374,92372,6647,102,94335,11637,56,54,55,1169],"class_list":["post-741534","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-body-fat","tag-daily-exercise","tag-fitness","tag-health","tag-how-to-lose-body-fat","tag-over-50","tag-uk","tag-united-kingdom","tag-unitedkingdom","tag-workouts"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/741534","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=741534"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/741534\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/741535"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=741534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=741534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=741534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}