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How to Get Rid of After 40 Belly Fat

Remember this simple dictum: When muscle mass falls, body fat rises. Without intervention, the muscle mass of both men and women begins to decline after age 30. The good news is this downward slide is not only preventable, it's reversible. This is why resistance training grows in importance as you get older. While you cannot spot-reduce the fat accumulated around your belly, or any other area of the body, you may spot-build muscle.

Things You'll Need

  • Stability Ball (55 cm ball / 22 inches)
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Instructions

  1. Bicycle

    • 1

      Lie on the floor with your back pressed to the ground. Place your fingers on the sides of your head.

    • 2

      Lift your legs 3 to 4 inches off the floor, and bend your right knee as if preparing to pedal an imaginary bike.

    • 3

      Slowly simulate the pedal motion. As you bring your right knee up, twist your abdominals to allow your left elbow to tap your right knee. As you bring your left knee up, twist your abdominals to allow your right elbow to tap your left knee.

    • 4

      Repeat. Do 8 sets of 4.

    Relay With Stability Ball

    • 5

      Lie flat on your back and grip the stability ball between your ankles. Keeping your arms on the floor, extend them back behind your head.

    • 6

      Lift the ball with your legs as you simultaneously raise your arms, passing the ball off to your hands. Keep your back pressed firmly to the floor. You should feel most of the work in your abdominals.

    • 7

      Lower the ball back down, this time behind your head, as you simultaneously lower your legs just shy of touching the floor.

    • 8

      Lift the ball back up as you raise your legs and pass the ball back between your ankles. Lower the ball back down in front of you, but don't allow it to touch the floor.

    • 9

      Repeat. Do 3 to 4 sets of 8.

    Rolling Twist With Stability Ball

    • 10

      Keeping the feet planted firmly on the ground, sit on the stability ball and lean back, allowing your body to slide down. Let the ball roll underneath you until only your shoulders and head are supported by the ball. Press your hands together in a prayer gesture and extend your arms directly over your chest.

    • 11

      Slowly twisting at the waist, turn your body fully to the left, then to the right. Allow the ball to roll back and forth under you for support.

    • 12

      Repeat. Do 4 to 5 sets of 8.

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