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The 3 Types of Exercises to Get Rid of Belly Fat Naturally Over 55!

“How do I get rid of belly fat???” is one of the most common questions I get asked as an experienced Personal Trainer for women over the age of 55.

An important event is coming up, maybe it’s a wedding, a bucket list vacation, or a celebration. Reaching into your closet you pull out your favorite dress, you look at it, you remember how you felt the last time you wore it, it looks at you back and your heart sinks. 

You can’t fit into this dress anymore. 

Do you donate it and go shopping for something new and give in to your new rounder figure? Do you go on a cleanse that leaves you exhausted to try to quickly lose a few pounds you will likely gain back plus a few more pounds? 

Or do you take this as a sign to get serious about the changes that are going on in your body? 

This may be the wake-up call you need to make a few simple and natural lifestyle changes to help you lose belly fat over 55. 

As women, we go through menopause which alters our hormonal balance. The loss of estrogen and changes in progesterone cause body fat to store in our middle as belly fat. These changes of hormones can also cause mood swings, anxiety, and depression.

We also lose muscle mass in the natural process of aging starting in our 30s. But most times, we don’t notice the changes until our 50s and 60s when we start to see less muscle tone, more loose skin, and more aches and pains. 

So many of the women I work with blame themselves and feel like they are the only ones who have no willpower to control their eating and not enough discipline to exercise for hours in the gym and as a result they feel like it’s inevitable to have belly fat as a woman over 55. But it absolutely doesn’t have to be that way!

Let me share 3 types of proven exercises to get rid of belly fat naturally over 55. 

#1: Move More! Start Walking! 

Over the past three years since the beginning of the pandemic, our world has changed and our routines have changed. Often, I speak with women who realize that they are not moving as much as they used to. They know they need to do something, but they aren’t even sure where to start. 

One of the best ways to get started with more movement to get rid of belly fat is with walking! Start by adding a walk after dinner or a morning walk when the weather is at its best. Make it more interesting and stay motivated by saving your favorite podcast to listen to while walking, grab a friend and chat while you walk, or cue up your favorite playlist of songs. 

Use an app or device to track your steps and strive for 7-10,000 steps a day, and the app will even give you reminders throughout the day to get up and get moving. You might even find that walking becomes a great stress reliever for you. BONUS! Managing stress and lowering cortisol levels is another way to get rid of belly fat. 

On a day where you can’t get outside because of the weather or you want to get in a few more steps, check out this quick indoor walking workout:

#2: Add Interval Training

Changing up your cardio routine to include interval training can help you to get more out of your workouts and movement and help to reduce belly fat and even save you time. Interval training can give you more challenge in your cardio routine by increasing the challenge intensity.

You can add interval training to any activity including biking, walking, rowing, elliptical, and even strength training. In my virtual workout programs, we offer interval workouts along with strength training workouts. 

Start by performing your exercise at a steady state for 5 minutes then add 20 seconds up to 1 minute of more intense movement followed by going back to a moderate intensity of movement or a short rest. Try adding interval training twice a week to your workouts. You can get more out of your workout in a shorter time.

Interval workouts can be 20 to 40 minutes. But be sure not to over-do your workout intensity or frequency. As a woman over 55, too much exercise or overtraining can cause cortisol levels to rise and increase belly fat. Check out this quick Interval Workout:

#3: Strength Training 

As we age, we lose muscle mass, this can lead to more loose skin, less tone, easier fat storage, especially belly fat, and more aches and pains. It’s time to change up your workout routine. The same routine you had in your 20s won’t cut it and walking alone won’t cut it anymore either. 

You need to add strength training to your routine to build muscle, improve your metabolism, which will help you burn more calories than cardio, and build stability in your joints. Focus on working the major muscle groups like the glutes, thighs, core, mid back, and shoulders.

Add strength training two days a week with 8-15 reps and 2-3 sets of a few exercises. Use weights and resistance that can maintain your form but give you challenge by your last few reps each set. Focus on strength training about 3 times a week for 25 minutes to 1 hour. 

You won’t see a reduction in belly fat by targeting only the core with crunches and sit-ups. These exercises will only place more strain on your back. If you want to build a stronger core and add strength training, try this standing core workout:

Working with an experienced personal trainer is one of the best ways to ensure you are starting strength training safely with great technique and ensure you have the right exercises for your body as a woman over 55. 

These 3 exercise types are the best way to get rid of belly fat and are proven to help you trim down your waistline and get rid of belly fat for good. To help you develop your personal plan to get rid of belly fat and have more energy, join my upcoming workshop!

Let’s Have a Conversation:

Is belly fat one of your fitness issues? What steps have you taken to fight and keep belly fat off? What results have you noticed?

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Thanks for these great exercises! I have subscribed to your channel and look forward to watching your great content.

Shaggy Maggie

Stop eating added sugar…check ingredients of any packaged products.
Say no thanks to cakes, pies etc…unless it is your birthday!

Lee Ann Phinney

Amen! As of today, I have lost 30 lbs since Jan 1😊It is a rather high priced, strict plan, but now I’m on maintenance, using what I learned the first 20 lbs. There is added sugar in LOTS of things.


Thank you so much for this video! I usually do crunches on a stability ball but find that I have neck pain and am always uncertain that I am not positioning myself correctly. I will try these exercises!

The Author

Aubrey Reinmiller is a licensed Physical Therapist Assistant, Certified Personal Trainer and Senior Fitness Specialist, and Functional Aging Specialist focused on helping those over 50 to reinvent aging! She offers online small group and private fitness solutions through Aubrey authored Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.

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