Getting enough exercise is important at any age, but keeping up with a good fitness routine can be especially essential if you want to maintain a slim figure over 40. As Alex Randall, fitness trainer and founder of Revel Sports notes, “Women over 40 often experience a gradual decline in hormone levels that can result in weight gain around the belly.” To combat this change, he says that incorporating cardio, strength training, and balance training into your everyday routine can be a major help. Not only will the right exercises help preserve and strengthen your abdominal muscles, but, additionally, “Increasing your daily activity level will help improve your cardiovascular health, which will also help reduce fat around your waistline.”
To discover some of the best options out there that you can do right from the comfort of your own home, we spoke to Randall, along with Hannah Shine, AFA of Hourglass Waist, and Josh Schlottman, CSCS. Read on to learn why they say planks, jump roping, and hula hooping are three exercises that should be on your radar over 40.
1. Planks
As much as many of us dread the plank portion of our daily workouts, it’s one of the best exercises to tone your belly faster. “The plank is a fundamental exercise used in strength and conditioning
programs across various disciplines,” Randall notes. While he points out that there are a number of abdominal exercises to choose from in order to strengthen your core and slim down your belly, including sit-ups and leg-raises, a good old plank is his go-to. And although it may be difficult in terms of endurance, the act itself is pretty simple: “While there are many plank variations, the basic version involves assuming a push-up position, but with your elbows and forearms resting on the ground instead of your hands. From this position, you simply hold your body in a straight line. Once you have mastered this, you may want to consider attempting a side plank—this will further improve core strength and stability.” Got it! Although our abs may burn, we know it’ll be worth it in the end.
2. Jumping Rope
Jumping rope isn’t just for kids on the playground! As it turns out, this ultra-fun exercise can help you connect with your inner child and slim down your belly all at the same time. “Jumping rope is actually one of the best exercises to crank up your heart rate and burn calories,” Schlottman tells us. To nail your technique, he recommends “finding a jump rope that is of adequate length so you don’t end up hitting your feet or shins too easily while jumping.” Once you find the perfect rope, it’s pretty simple: “Jump up off the ground so your feet go 1 to 2 inches into the air. Swing the jump rope around you so clear your feet with each revolution around your body.” He also suggests jumping like this for one minute before taking a minute off to rest.
If you find skipping the rope difficult, there’s an alternative option too: Schlottman tells us you may want to go with a ropeless jump rope. We didn’t know that was even a thing—but now we need our hands on one ASAP!
3. Hula Hooping
Equally as fun as jumping rope, hula hooping is another exciting way to stay fit and burn belly fat right from the comfort of their own home—especially when you choose a weighted option. Shine tells us this is a great way to target belly fat. “Used in the same manner as traditional hula hoops,
these heavier versions require extra energy in order to maintain the hoops spinning motion. Within just 10 minutes, the core area is activated and with regular repetition, a slimmer tummy is achieved,” she says. And you can do it all while watching your favorite TV shows!
This low-impact exercise may be especially beneficial to women over 40, because, as Shine notes, “for women in their forties, the fear of injury is a real concern.” Little to no pressure is placed on your body when you hula hoop, so “women who still wish to be aerobically active as they age can utilize weight hula hoops as a way to keep their bellies toned and slim.” Nice! Shine recommends hula hooping for just ten minutes a day to see results.
At the end of the day, the right workout routine for you is the one you enjoy doing and can keep up with consistently. As Randall concludes, “Ultimately, the best abdominal exercises are those you enjoy and stick with long-term.” However, if you’re not sure where to start, these recommendations are all great options!
