—Heather Holtschlag, 45, founder of Healthy Fit PR, MORE: 4 Moves To Tone Your Belly & Butt Faster, “I used to run, do step aerobics and kickboxing, use the Stairmaster or elliptical machines, bike, row, ski, you name it. LIVESTRONG.com may earn compensation through affiliate links in this story. Use of this web site constitutes acceptance of the LIVESTRONG.COM And, of course, diet and lifestyle play a key role in your overall wellness at this stage in life, more so than ever before. I try to get my heart rate to 80% to 90% of my max to get into the HIIT zone. We may earn commission from links on this page, but we only recommend products we back. Pilates is also wonderful for increasing flexibility, developing strong core muscles, helping reduce belly fat and conditioning your whole body, which are all important factors of a 40-something's workout. Belly Fat Over 40 Is Not Inevitable. It should not be Privacy Policy I try to train four to five times a week." Exercise-wise, try adding in intervals with spurts of higher intensity work, incorporating weight training into your fitness regimen (if you haven't already) and just generally exercising more than you did in your 30s. The Best Workouts for Women Over 40 - Women Fitness Magazine LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. MORE: Can A DNA Test Really Help You Lose Weight? ), "The thing that helped me lose belly fat and keep it off is mixing up my workouts. Terms of Use and But there are specific exercises and workout programs you can do to combat these issues, including resistance training, Pilates, core exercises and short, intense cardio sessions. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. “Doing high-intensity interval training (HIIT) helped me get lean for the first time in my life and blew away my belly fat over the course of five months. After that, I’ll mix it up. used as a substitute for professional medical advice, Core exercises and cardio. Diet-wise, it's also important to eat less sugar, processed foods and refined grains if you want to lose weight after 40. But my favorite workout consists of doing two exercises for the same body part, with a cardio drill in between. Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. Why trust us? For example, I tried to walk with friends around the park or treat myself to a smoothie afterward. Resistance training, cardiovascular exercise and core workouts are important for 40-year-old women. Depending on the workout, it’ll take 20 minutes to an hour total. This is why it's crucial to a) exercise more in your 40s, not less, and b) adapt your workouts accordingly. Starting Strength Beginner Barbell Routine. The struggle with your weight may be due to a few … This cardiovascular exercise could be in the form of short bursts of intense activity (like sprinting) or long, low-impact exercises like brisk walking or jogging. When we asked six different women to share the workouts that helped them lose (or stave off) a midlife pooch, we got six different answers—from strength training and high-intensity intervals to walking and water aerobics. Here's Proof. Six months later, my belly was back in shape.” —Kaye Newton, 47, author of Incision Decisions: A Guide to Getting Through Surgery, (Customize your own walking plan with Walk Your Way to Better Health and lose up to 5x more belly fat! Copyright © Read more: How to Get Your Body More Toned at 40 Years Old. Many women in their 40s experience perimenopause, during which estrogen levels start to drop. advertisements are served by third party advertising companies. For two years, she co-edited Austin Fit Magazine, the city's first and only monthly magazine dedicated to keeping residents fit, active, and healthy. You'll Want To Do These 5 Exercises Every Week. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Aim to do cardio work at least three times a week to improve your muscle tone and bone density and maintain overall good health. 7 Women Share The One Thing That Finally Helped Them Lose Weight, 5 Women Explain How Walking Helped Them Finally Lose Weight, These Were The Hottest Workouts For Women Over 40 In 2017, 6 Women Share The Secrets That Helped Them Lose 20 Pounds Or More, 5 Women Reveal The One Thing That Helped Them Finally Quit Drinking Soda. Let’s start by getting the bad news out of the way: To achieve a slimmer stomach, you have to be active. Taking a daily walk is good, too. In addition, Pilates has many benefits for women over 40. Time isn't your friend when it comes to bone density, either; lower estrogen levels often cause your bone cells to break down, which can lead to osteoporosis. As you age, it's normal to experience muscle loss, stubborn belly fat and reduced energy levels (hurrah, getting older!). If you're a 40-year-old woman who wants to get in shape, it's crucial to do workouts that are targeted to your changing body and slowed metabolism levels.