6 Easy Exercises to Lose Belly Fat Without Dieting After 45

It’s widely recognized that as you grow older, your metabolism undergoes significant changes—typically not for the better. Hormonal changes are largely responsible and often lead to an increase in abdominal fat. Although this is hard to accept, losing belly fat doesn’t need to be time-consuming or overly strenuous. The secret lies in having the right strategy that produces tangible results. We spoke with Mike Poirier, the VP of fitness at The Edge, who recommends six straightforward exercises to target belly fat without stringent dieting after 45.

A guaranteed method to reduce weight around your waistline is by creating a calorie deficit. “Therefore, if you begin exercising, whether by increasing frequency, boosting duration, or enhancing intensity, you can decrease belly fat through exercise, provided that your diet remains consistent and exercise serves as the driving force,” Poirier explains.

By burning more calories than you consume and getting in regular exercise, you’ll be well on your way to melting belly fat after 45.

6 Simple Moves That Burn Belly Fat

“These exercises engage multiple body parts at once while also working the core,” Poirier points out. “Furthermore, they activate a range of muscles, generating both an aerobic and anaerobic effect to elevate heart rate and optimize calorie burn.”

Below, Poirier outlines six major caloric expenditure, core-engaging exercises.

Dumbbell Squat to Press

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1. Stand tall, feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Bend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
4. Drive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
5. Lower the weights to shoulder height.
6. Return to a squat.
7. Complete 3 sets of 12 to 15 reps with 60 to 75 seconds of rest between sets.

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Romanian Deadlift

1. Stand tall, feet hip-width apart, with a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to stand tall.
5. Complete 3 sets of 12 to 15 reps with 60 to 75 seconds of rest between sets.

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Walking Lunges With Dumbbell Curl to Shoulder Press

1. Stand tall, holding a dumbbell in each hand at your sides, palms facing in.
2. Take a big step forward with your left leg and lower into a lunge.
3. At the bottom of the movement, perform a bicep curl.
4. From there, press the weights overhead to perform a shoulder press.
5. Lower the weights.
6. Press through your front heel, step your back foot forward.
7. Repeat on the other side.
8. Perform 3 sets of 20 reps with 90 seconds of rest between sets.

Dumbbell Pushup to Row

1. Begin in a high plank, holding a dumbbell in each hand, palms facing each other.
2. Bend your elbows and lower your chest toward the floor.
3. Press back up, rowing one dumbbell toward your ribs.
4. Use control to lower the weight.
5. Repeat on the other side.
6. Perform 3 sets of 12 alternating rows with 60 to 75 seconds between each set.

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Cable Squat to Core Press

1. Attach a cable to chest level with a handle.
2. Stand sideways to the machine, feet shoulder-distance apart, holding onto the handle close to your chest.
3. Perform a squat, keeping the handle near your body.
4. As you rise up, press the handle straight out ahead of you, completely extending your arms.
5. Use control to bring the cable back toward your chest.
6. Perform 4 sets of 12 reps (2 sets per side) with 60 to 75 seconds of rest between sets.

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Pushup to Side Plank

1. Begin in a high plank.
2. Bend at the elbows to lower your chest toward the floor.
3. Press back up to the start position.
4. Once you reach the top, shift your weight to one hand.
5. Rotate your body to the side, stacking your feet and raising your top arm toward the sky.
6. Bring your top hand back down to a high plank.
7. Perform another pushup.
8. Repeat on the other side.
9. Complete 4 sets of 12 reps (2 sets per side) with 60 to 75 seconds of rest between sets.

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

Alexa Mellardo