As individuals get older, they tend to be less active daily, which can lead to the infamous “middle-aged spread.” The reason for this reduced movement is quite straightforward. Instead of walking, we often opt to drive to our destinations and engage in activities that may not be very physically demanding. This prompted us to consult an expert for advice on the most effective bodyweight workout to eliminate belly fat associated with the middle-aged spread, as sophisticated gym equipment is not a requirement to sculpt your waistline.

Losing body fat involves more than just bodyweight exercises.

Maria Vazquez, a personal trainer certified by NASM, a nutrition coach, and the head of training at MYWOWFIT, emphasizes, “Fat loss hinges on three key elements: targeted exercises to strengthen problem areas like the core, aerobic activities to enhance metabolism and enhance stamina, and most importantly, a healthy diet.” Maria further explains, “Weight loss occurs only when you consume fewer calories than you expend. Merely engaging in abdominal exercises while overeating won’t lead to fat reduction; instead, the fat may relocate elsewhere. If you discontinue your workout routine, fat often reaccumulates around the waist region.”

Despite this, bodyweight workouts can serve as a valuable component in a comprehensive fitness regimen. Maria details the top bodyweight exercises to combat belly fat associated with the middle-aged spread below.

Squat to Knee Twist

This full-body movement fires up your core.

1. Perform a basic squat, lowering until your thighs are parallel to the floor.
2. As you rise back up, lift one knee and twist your torso toward it as if you’re trying to touch your elbow to your knee.
3. Switch sides.

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Plank Shoulder Taps

Plank shoulder taps may be a small movement, but they’ll give big strength results.

1. Assume a high plank with your hands under your shoulders and your body straight.
2. Tap your left hand to your right shoulder, keeping your hips and body stable as you do so.
3. Repeat on the other side, continuing to alternate tapping.

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Reverse Crunch

This exercise engages your lower abs, which can be quite a stubborn area. Be sure to perform it slowly and controlled to make the most out of the movement.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back.
2. Bring your knees up to your chest, lifting your hips slightly off the floor.

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High Knees

High knees provide an excellent calorie burn and will get your heart pumping. A mere 30 seconds will activate your core and have you breaking into a sweat.

1. Stand tall.
2. Quickly alternate lifting one knee as high as you can as you jog in place.
3. Maintain good posture throughout.

Alexa Mellardo