Top 5 Exercises To Knock Off Belly Fat For Women Over 40

Dr Shivani said, "Central obesity or visceral fat commonly referred to as Belly fat especially after the age of 40 years is a very common concern in women.Research published in the Lancet has defined Belly fat as the absolute waist circumferenceof 88 centimetres / 35 inches or the waist hip ratio > 0.85 for women."

Reasons Of Stubborn Belly Fat In Women Over 40

1. Hormonal Changes (Perimenopause and Menopause)

Dr Shivani explained that the estrogen levels decline as women approach menopause, which can lead to an increase in belly fat. Estrogen typically helps in fat distribution, so with its decline, fat tends to accumulate more around the abdomen.

2.Slower Metabolism

Additionally, as women age, their metabolism tends to slow down which means that even if eating habits remain the same, they may start gaining weight more easily.

3. Ageing

Loss of muscle mass (a natural part of ageing) can also contribute to a slower metabolism, as muscle burns more calories than fat.

4. Stress

Stress can trigger the release of cortisol which is a hormone that promotes fat storage, especially in the abdominal area. As life becomes more stressful with age (due to work, family responsibilities, or other factors), stress-related weight gain can be more pronounced.

5. Lifestyle Factors

• Diet: Eating habits can change with age, often due to busier schedules or emotional eating. A diet high in refined carbs, sugar, and unhealthy fats can lead to an increase in belly fat.
• Physical Activity: A decrease in physical activity, either due to physical limitations, lack of time, or simply being more sedentary, can result in weight gain, especially around the belly.

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6.Sleep Patterns

Dr Gour mentioned that poor sleep or disrupted sleep (common in women over 40) can lead to weight gain. “Insufficient sleep increases hunger hormones and can lead to cravings for unhealthy foods, often contributing to belly fat,” she added.

Tips to Manage Belly Fat:

1.Exercise Regularly

You are advised to focus on a combination of cardio (like walking, jogging, or cycling) and strength training (to build muscle and boost metabolism). Also, core exercises like planks and crunches can help tighten the abdominal area.

2.Yoga Practice

Here are some yoga poses that may help with belly fat reduction:

A. Boat Pose (Navasana)

This pose helps to strengthen the core muscles, improving overall abdominal strength and toning the belly area.

How to do it: Sit on the floor, bend your knees, and lift your feet off the ground. Extend your legs, keeping them parallel to the floor, and lean back slightly. Hold your arms straight in front of you and hold the position for 30 seconds to 1 minute.

B.Plank Pose (Phalakasana)

The plank strengthens the core, shoulders, and back, helping to tone and tighten the stomach muscles.

How to do it: Start in a push-up position, with your hands directly under your shoulders. Keep your body in a straight line from head to heels. Engage your core and hold for 30 seconds to 1 minute.

C. Bridge Pose (Setu Bandhasana)

This pose works the abdominal muscles, lower back, and glutes, helping to tone the belly area.

How to do it: Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips up toward the ceiling while keeping your shoulders and feet grounded. Hold for 30 seconds.

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D.Cobra Pose (Bhujangasana)

The cobra pose helps to stretch and strengthen the core muscles and can aid in digestion.

How to do it: Lie face down with your palms on the floor under your shoulders. Press into your palms and lift your chest off the ground, arching your back slightly. Keep your elbows slightly bent. Hold for 15-30 seconds.

E.Bow Pose (Dhanurasana)

This pose stretches the front of the body while engaging the core and helping to burn fat around the belly area.

How to do it: Lie on your stomach, bend your knees, and hold your ankles with your hands. Lift your chest and thighs off the ground as you gently pull on your ankles, stretching your body into a bow shape. Hold for 15-30 seconds.

F.Child’s Pose (Balasana)

This is a restful pose that can help reduce stress, which is often linked to belly fat accumulation. It also stretches the lower back and hips.

How to do it: Kneel on the floor, sit back onto your heels, and extend your arms in front of you, lowering your forehead to the ground. Hold for 1-2 minutes.

G.Twist Pose (Ardha Matsyendrasana)

The twist pose helps improve digestion and tones the abdominal muscles.

How to do it: Sit on the floor with your legs extended. Bend your right knee and place your foot outside your left leg. Twist your torso to the right, using your left elbow to gently press against your right knee for a deeper stretch. Hold for 30 seconds and repeat on the other side.

H.Mountain Pose (Tadasana)

While this pose might seem simple, it improves posture, engages the core, and increases awareness of your body.

How to do it: Stand tall with your feet hip-width apart, arms by your sides, and engage your thighs and core. Reach your arms overhead, and hold for 30 seconds.

“Remember that it is important to be consistent with your exercise plan. At least 150 minutes per week of moderate intensity exercise or average 25 minutes per day is essential to make a difference and positive effect,” shared Dr Shivani.

3.Eat a Balanced Diet

You should emphasise on whole foods like fruits, vegetables, lean proteins, and healthy fats. Our expert suggests you avoid processed foods and refined sugars.

4.Get Enough Sleep

“Aim for 7-8 hours of quality sleep per night to help regulate hormones and metabolism,” said Dr Gour.

5.Manage Stress

Engaging yourself in stress-reducing activities likeyoga, meditation, or deep breathingexercises can help you keep cortisol levels in check.

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6.Stay Hydrated

You should at least drink three litres of water daily as this will help you with weight management and prevent bloating.

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