We’ve put together an incredible 6 move ab workout at home that works both your lower and upper abs for women over 40!
As we age it’s completely normal for belly fat to increase significantly, especially in women post-menopause.
If you’re a woman with a waist size of 35 inches or over you’re in trouble – a higher risk of heart disease, diabetes, hypertension, stroke, and cancer.
A vital point to remember is that you do not need your workouts to be longer, just harder, and that’s where the amazing benefits of HIIT come in.
Try these 6 moves in the HIIT routine outlined below to lose that muffin top after 40!
6 Moves to Lose That Muffin Top After 40
This fat melting routine will transition your body from fat to fit in just 4 weeks while helping you rid yourself of stubborn belly fat.
6 crucial exercises for 30 minutes per day is all you need to burn off that unwanted pooch fat.
This workout involves the most effective moves that you can do to exercise your core waistline muscles.
The exercises will help you achieve strong, flat and pulled-in abs that are attractive and look great in and out of your clothes.
The workout is a combined cardio routine and all-over strength workout that takes around 30 minutes, and if you stick to it, you’ll be zipping up your jeans with ease!
- Dead Bug
- Double Criss-Cross
- Pretzel Knee Crunch
- Elbow Plank Hip Rainbow
- Side Plank Plié
- Swimming Pose
How does it work?
Goes for four days a week while you do one set of each exercise continuously.
You will need to rest 30-60 seconds before repeating the circuit.
You will need to do three of them on the same day.
What’s the total time?
This workout will take you up to 30 minutes.
All you need is a mat, easy! Let’s get started.
1. Dead Bug
Step 1: Lie with your face facing up and extend your arms to the sides.
Lift your legs to a tabletop position with your knees bent and lower your legs parallel to the ground.
Step 2: Brace the core and reach your left arm up with hands behind your head, while your right leg straightens, but don’t allow it to touch the ground.
Go back to where you started and then repeat the practice on the other side to complete the first rep.
You should complete three sets and ten reps.
Mistakes and Tips: Don’t let the lower back lose contact with the floor and keep it pressed downward and abs tight.
2. Double Criss-Cross
Lie with your face up and bend your knees towards the chest while your hands are behind your head.
Bend your left knee towards the chest ass you extend your right leg out parallel to the ground.
Let your right shoulder turn into the knee while you keep your elbows open wide and don’t pull on the head.
Pulse the shoulder and knee closer together two times.
Go back to start and redo the rep 20 times, as you alternate your feet and arms each rep.
You should do three sets.
3. Pretzel Knee Crunch
Move 1: Set your body in a pretzel position with your right leg bent ahead of your body, and your left leg is bent behind.
Both your knees should be at about 90 degrees angle.
While your spine stays naturally straight, hinge slightly forward from the hips as you lean torso forward to the floor at an angle of 45 degrees.
Bring your hands together towards the chest.
For you to gain more support and move easily, place your hands on the floor.
Lift your left leg slowly a few inches from the floor.
Move 2: Move your left leg towards you’re the right without moving the rest of your body and try to tap the left thigh to the left elbow.
Without lowering your leg to the ground, return it behind the body.
Do 20 reps per side and three sets.
4. Elbow Plank Hip Rainbow
Move 1: Start with a forearm plank position.
Your feet should be hip-width apart while your abs are braced in tight.
Lift your hips a little above your shoulders.
Move 2: Rotate your right hips towards the ground as you pivot onto the sides of the feet.
Pull your abs in deeper to spine and lift your hips to the starting position.
Do the same to the left.
Continue that way while alternating sides with each rep.
You should do ten reps and three sets.
5. Swimming Pose
Move 1: Lie down with your face facing down, and your arms and your legs extended like drone wings or “X” shape.
Extend your spine and lift the arms, chest, and thighs off the ground while you hover above the mat.
Remember to keep your eye focused down to prevent a neck strain.
Pull your right arm towards the ear as you lift your left leg slightly higher than the behind hip.
Move 2: Switch sides immediately to complete the first rep.
Keep your torso completely steady while in motion and continue alternating your arms and legs.
You have to do 20 reps and three sets.
Mistakes and Tips: Make sure your elbows are slightly bent to modify and focus on engaging the abdominals.
The exercise stretches your abdominals and the spine.
You should think about widening your shoulder blades, sliding them down the rib cage and lift your chest forward.
You need to find an opening in your chest as well as an external rotation in your shoulders.
6. Side Plank Plié
Move 1: With your right arm extended under the shoulder, your left leg crossed over the right-left arm extended over the ear and left palm facing downwards while your abs are engaged, start a right stacked plank position.
Move 2: Bend both of your knees into a plié and shift your weight backward toward your feet.
To gain more support, lower your left foot to the ground.
After that, lower your left arm by the left thigh while the palm is facing up.
Extend your legs to back to the starting position.
You should do ten reps and three sets.