It’s no secret that it gets a little harder to maintain certain parts of our bodies once we reach a certain age. It gets more challenging to lose fat in certain areas, specific muscles can get harder to strengthen, and more. However, when you put in a little extra effort and focus on select areas, you can keep yourself feeling great and in better shape.
One of the hardest places to lose fat over 40 can be in your belly, in particular, your lower-belly area. At the same time, you want to focus on strengthening certain areas and muscles, like your pelvic floor, which consists of the muscles that support your bladder, the uterus, and the bowels. We’ve spoken with health experts, including Fitness and Recovery Expert and co-founder of Saunny, Alex Lee, as well as Family Physician and podcast co-host Dr. Angela Downey, about four “simple” exercises people over 40 can do to lose stubborn lower belly fat and strengthen their pelvic floor. Read more about them below.
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1. Pelvic Tilts
When going over exercises that "support" core and pelvic floor strength, the first exercise Dr. Downey listed was pelvic thrusts. Pelvic tilts are a simple but effective move to help strengthen your core and support your lower back. To try them, lie on your back with your knees bent and feet flat on the floor. "Gently" tilt your pelvis so your lower back presses into the ground, then slowly release. Dr. Downey instructs to repeat the motion "10 to 15 times."
Lee notes that this is a great, easy yet effective exercise that "strengthens your lower core muscle group, supporting your spine."
2. Dead Bug
This move has a super funny name, and while it may be hard to take it seriously, it can have a serious impact on your lower body muscles. You essentially imitate a dead bug you'd find on the ground, starting by lying "on your back with arms and legs raised like a bug on its back," as Dr. Downey instructs. Then, you "lower one arm and the opposite leg slowly while keeping your core braced and back flat on the floor."
"Return to start and switch sides," she continues. "Aim for 10 reps per side."
3. Glute Bridges
This exercise has some added benefits, as not only can it help you lose some extra belly fat and strengthen your pelvic floor muscles, but it can also build your glute muscles! Lee notes that it's an easy-going move that "reinforces your lower back and facilitates improved bladder control." They're a lot like pelvic tilts, but the form is slightly different, placing more power in your glutes.
Dr. Downey also suggested this exercise, and says to lie on your back, with your "knees bent [and] arms at your sides." Then, you squeeze your bottom muscles and "lift your hips until your body forms a straight line from shoulders to knees." Finally, you hold the position for a few seconds, then lower slowly. Like the pelvic tilts, you can do these 10 to 15 times in one workout session.
4. Heel Slides
This exercise can do wonders for your pelvic floor, drawing attention to those muscles and slowly improving their strength. It's another that can be done while lying on the floor at home. All you have to do, according to Dr. Downey, is "lie on your back with knees bent," and slowly slide one heel "out along the floor," all while gently contracting your pelvic floor muscles. Then, you simply slide your heel back and repeat on the other side. Again, the physician suggests repeating the move 10-12 times for effective results.
Which of these exercises would you try first?
