Starting at around 40 years old, many women notice that their bodies begin to change, and it’s not just a perception. The drop in estrogen levels typical of this stage affects metabolism and promotes fat accumulation, especially in the abdominal area. Additionally, the body becomes less efficient at managing insulin, which can translate into more visceral fat, even without large changes in weight.
Muscle mass also begins to decline with age, which directly impacts daily caloric expenditure. Less muscle means fewer calories burned at rest. Added to this is a progressive loss of bone density. The result: a greater tendency to accumulate fat in the abdomen, a particularly sensitive area linked to health risks such as cardiovascular or metabolic diseases.
Three Exercises for a Flat Belly at 40
This is part of natural aging, but you have the power to reverse it. Noelia Rodríguez, a trainer specializing in women who have already come through quarantine, has selected three exercises that, according to her, help you achieve a flatter and more toned abdomen. She explains that you should perform each exercise for 40 seconds, rest 20 seconds between exercises, and complete 3 rounds to maximize results:
1. Dead Bug
How to do it: lie on your back with your arms extended overhead and your knees bent at 90 degrees, as if you were forming a table with your legs. Keep the abdomen engaged at all times. Next, slowly extend your right arm backward and your left leg forward, without them touching the ground. Return to the starting position and repeat on the opposite side.
The Dead Bug is an excellent exercise for improving core stability and coordination between the upper and lower body. It strengthens the deep abdominal muscles, such as the transversus abdominis and the rectus abdominis, as well as the hip flexors and the spine stabilizers. It also helps prevent injuries in the lower back by training movement control and posture.
2. Reverse Crunch
How to do it: lie on your back with your legs raised, knees bent at 90 degrees, and arms extended to the sides for stability. Contract the abdomen and bring the knees toward the chest, lifting the pelvis slightly off the floor. Then slowly lower the legs back to the starting position without fully resting the feet on the ground.
The Reverse Crunch is an effective exercise to work the lower part of the abdomen, specifically the lower rectus abdominis, but it also strengthens the obliques and improves core stability. This movement reduces neck and back tension compared with traditional ab exercises, making it ideal for those seeking a safe and effective option to tone the abdomen and improve posture.
3. Plank with leg lift
How to do it: start in a plank position, with forearms on the floor, elbows under the shoulders, and the body forming a straight line from head to heels. Engage the abdomen and, without moving the trunk, slowly lift one leg upward without arching the back. Hold for a few seconds, lower with control, and repeat with the other leg.
The plank with leg lift strengthens the core, the glutes, and the stabilizing muscles of the hip and back, in addition to improving endurance, coordination, and body balance. By adding the leg lift to the traditional plank, activation of the gluteus maximus, the hamstrings, and the deep abdominal muscles, especially the transversus abdominis, is increased.
