As people get older, their metabolism usually slows down, making it more difficult to burn calories and lose weight. Hormonal changes, such as reduced estrogen in women and decreased testosterone in men, can lead to increased body fat around the stomach area. Additionally, individuals tend to lose muscle mass—ranging from 3% to 8%—with each passing decade after the age of 30. Luckily, you can combat belly fat effectively by engaging in daily bodyweight and strength training exercises. Here, we introduce four outstanding bodyweight exercises that are more effective at reducing abdominal fat than traditional ab classes once you’re past 40.

Why are bodyweight exercises so powerful? According to Denise Chakoian, a certified fitness trainer in Rhode Island and the owner of Core Cycle and Fitness La Gree, “Bodyweight exercises engage multiple muscle groups at once, unlike many ab machines or exercise classes that often focus only on the abs.” Exercises like planks, squats, and mountain climbers not only target various muscles but also burn more calories than most gym machines, making them more efficient for overall fat reduction, which is crucial for losing belly fat. Furthermore, machines guide your movements, requiring less effort from stabilizer muscles, whereas bodyweight exercises challenge the body to balance and strengthen itself independently.

4 Daily Bodyweight Moves To Shrink Belly Fat After 40

Plank Holds

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“This exercise works deep core muscles that protect the lower back and tighten the waistline,” Chakoian explains.

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position for 20 to 60 seconds, focusing on keeping your abs tight.

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Squats

“Squats use large muscle groups, which burn more calories and support fat loss,” Chakoian notes.

1. Stand tall, feet shoulder-width apart on the floor.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to rise back up to standing.
6. Complete 12 to 15 reps.

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Mountain Climbers

“This move raises your heart rate while working your abs and shoulders,” Chakoian says.

1. Assume a high plank.
2. Quickly drive your right knee toward your left elbow.
3. Swiftly return to a plank.
4. Repeat the movement with your left knee.
5. Continue to alternate at a fast pace.
6. Perform the exercise for 30 to 45 seconds.

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Glute Bridges

“Bridges strengthen your glutes and core, improve posture, and reduce lower-back stress that can come with aging,” Chakoian tells us.

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 12 to 15 reps.

Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.

Alexa Mellardo