Fitness

The 13 Best Exercises To Lose Belly Fat & Slow Aging

Published

2 years ago

January 27, 2024

The 13 Best Exercises To Lose Belly Fat & Slow Aging

As you grow older, your body begins to change quickly—and these changes are challenging to accept. Gaining extra girth around your belly, for instance, is far from the best feeling. After all, you want to live your best life—and look like it, too. An annual physical can be stressful just by stepping onto the scale. But there are some crucial tweaks you can make in your daily regimen to turn back the clock and slim down. We have some of the best exercises to lose belly fat and slow aging that trainers highly recommend adding to your routine.

Killing two birds with one stone always sounds appealing when it comes to maintaining your physical fitness and leading an overall healthy lifestyle. You’re likely aware of the benefits of staying fit as you age. You lose lean muscle mass and may experience health issues such as osteoporosis, osteoarthritis, and back pain as you get older, OrthoInfo reports. Regular physical activity can help strengthen your bones and lessen muscle and joint pain. So, we’re here to share some pretty stellar exercises that’ll help you lose belly fat and slow aging. What’s better than that?

Keep reading to learn more, and when you’re finished, be sure to check out these 11 Strength Exercises To Regain Muscle Mass as You Age.

Barbell Landmine Squats

barbell landmind squat to lose belly fat and slow aging — Tim Liu, C.S.C.S.

Ready to lose belly fat and slow down aging? Start this first exercise by positioning a barbell inside a landmine attachment. If you don’t have one, anchor the end of the barbell against a wall for the same effect. Pick up the barbell, and grip the end of it with both hands. Take a tiny step back. Keep your chest tall and your core tight. Lower into a squat by pushing your hips back and sitting down until your thighs are parallel to the floor. Drive through your heels to rise up, flexing your quads and glutes to finish. Perform three to four sets of 10 reps.

RELATED: I Tested 5 Popular Workout Leggings & There’s One Clear Winner

Chest-Supported Dumbbell Rows

Adjust the bench to an incline (at least 30 to 45 degrees). Grab two dumbbells, position your chest on the pad, and keep your knees on the seat of the bench. Straighten your arms, and begin pulling the two dumbbells in with your elbows, squeezing your lats at the end of the motion. Lower the dumbbells down for the full stretch before the next rep. Perform three to four sets of 10 to 12 reps.

Barbell Split Squats (Between Legs)

barbell split squat exercise to lose belly fat and slow down aging — Tim Liu, C.S.C.S.

Assume a standard split squat position with a barbell between your legs. Keeping your chest tall and your core tight, squat down, reach down, and grab the bar with both your hands. Stand tall by driving through with the front heel of the leg, flexing your quad and glute to finish. Come down and all the way back up with each rep. Finish all reps on one side before switching over to the other. Perform three to four sets of 10 reps per leg.

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

Landmine Shoulder Press

Place a barbell inside a landmine attachment. If you don’t have access to a landmine, stick a barbell to a corner of a wall to get the same effect. Assume a staggered stance with one foot forward and one foot back. Grab the bar, keeping your chest tall and your core tight, then press it forward. Flex your tricep and shoulder hard at the top, then bring the weight back to the starting position. Perform all reps on one side before switching over. Complete three to four sets of 10 reps for each arm.

Dumbbell Goblet Squats

Vertically hold one dumbbell with both hands in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the floor. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete three sets of eight to 10 reps.

RELATED: 10 Best Balance Exercises To Keep You Active & Mobile as You Age

Barbell Romanian Deadlifts

Grab a barbell, and position it right in front of your body. Keeping your chest tall and your knees soft, push your hips back while dragging the barbell down your thigh. Once you feel a solid hamstring stretch, drive your hips forward, squeezing your glutes to finish. Complete three sets of 10 to 12 reps.

Incline Dumbbell Bench Press

Lie down on an incline bench with a dumbbell in each hand. Hold the weights straight up above you with your arms fully extended. Pull your shoulder blades back and down onto the bench as you lower the weights toward your chest. Get a solid chest stretch at the bottom, then press the weights up to the starting position, squeezing your upper pecs and triceps at the top. Perform three sets of eight to 10 reps.

Cable Rows

wide grip cable row to lose belly fat and slow aging — Tim Liu, C.S.C.S.

Grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then completely straighten your legs. Make sure your chest remains tall as you drive your elbows back to your hips, squeezing your back and lats hard to finish. Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Perform three sets of 10 to 12 reps.

RELATED: 5 At-Home Strength Workouts for Belly Fat

Dumbbell Reverse Lunges

Hold a dumbbell in each hand. Take a long stride back with one leg. Firmly plant your heel down into the floor, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Complete three sets of 10 reps for each leg.

Incline Treadmill Walk

To perform this steady-state exercise, set your treadmill at the highest incline (usually 15 degrees), and set the speed at 2.5 to 3.5 mph. Walk at this pace and incline for at least 20 minutes, and watch your heart rate go up!

Climbing

trainer doing stair climber to increase visceral fat burn — Tim Liu, C.S.C.S.

Begin climbing on the stair climber. If you’re a first-timer, go at a comfortable pace you’re able to maintain for at least 15 to 20 minutes. Once you build up more endurance (or if you’re a bit more of an intermediate level), crank up the speed, or climb for at least 30 minutes.

Incline Treadmill Runs

incline treadmill run to burn belly fat and slow aging — Tim Liu, C.S.C.S.

Stand with your legs outside of the belt. Set your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop onto the belt, and sprint hard for 30 seconds. Once you sprint for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

Bike Sprints

Hop on the exercise bike, and begin pedaling hard for 20 to 30 seconds. Once you sprint the prescribed amount of time, cruise at a slower pace for 30 to 45 seconds before sprinting again. Aim for eight to 10 rounds total.

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Fitness

Fitness Class Volume Tied to Exercise Intensity Perception

Published

2 hours ago

March 5, 2026

Press Room

Fitness Class Volume Tied to Exercise Intensity Perception

About The Study: In this comparative effectiveness study, reducing music volume in group fitness classes did not lead to meaningful reductions in perceived exertion and may reduce the risk of noise-induced hearing loss. These findings support implementing safer sound practices in fitness environments and underscore the need for increased awareness and education on hearing protection.

/Public Release. This material from the originating organization/author(s) might be of the point-in-time nature, and edited for clarity, style and length. Mirage.News does not take institutional positions or sides, and all views, positions, and conclusions expressed herein are solely those of the author(s).View in full here.

Fitness

Reward yourself by exercising regularly at One to One Fitness | CWRU Newsroom | Case Western Reserve University

Published

14 hours ago

March 5, 2026

Press Room

Reward yourself by exercising regularly at One to One Fitness | CWRU Newsroom | Case Western Reserve University

Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.

Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.

Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.

Students also can get additional savings:

Graduate students who are enrolled for the spring semester receive summer membership free.
With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.

One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.

Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.

Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.

Fitness

A 3-Step Plan to Give Your Diet, Fitness Routine and Mindset a Reset for Spring

Published

1 day ago

March 4, 2026

Press Room

A 3-Step Plan to Give Your Diet, Fitness Routine and Mindset a Reset for Spring

To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:

>>Download the 31-day calendar here

31-Day HIIT & Walking Challenge

This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”

Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”

Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!

Start TODAY Spring Asparagus Pasta recipe — Lighten up comfort food favorites by adding seasonal ingredients, like in this Spring Asparagus Pasta.

3 Simple Spring Diet Tips

In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:

Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.

Start TODAY Mexican Stuffed Sweet Potato — A sprinkle of fresh cilantro is the perfect finish to this Mexican Stuffed Sweet Potato.

Spring Clean Your Mindset with This Mental Health Exercise

Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.

Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.

Yasmine Cheyenne, start TODAY mindfulness expert

“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”

This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.

“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”

“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”

Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”

Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!