6 simple exercises to shrink your waist after 40


It’s no secret that after 40, keeping the weight off your midsection becomes a challenging endeavor. While many people try long hours of cardio, crash diets, and other unreliable weight loss methods, the truth is that the right exercise program and sustainable lifestyle that puts you in a calorie deficit are the proven methods that can help you. lose weight and keep it off forever. The following moves are my top picks for assigning clients who struggle with melting fat in the middle. So, if you want to reduce your waistline after 40, check out the six simple exercises below.

These exercises include a combination of basic and compound movements to tone your abs, build muscle and burn calories, all contributing to fat loss around your midsection. Perform each exercise for three sets of 15 repetitions or 30-second holds for isometric exercises. Read on to learn more about the best exercises to reduce your waistline after 40, and after that, don’t miss Weekly Workout #1. 1 you need for faster belly fat loss.

illustration of how to do the bird dog exercise

The bird dog is a crucial exercise for core stability and balance. It also helps promote a defined midsection. Performing bird dog targets your abs, lower back, glutes, and shoulders.

To perform a bird dog, start on all fours with your hands under your shoulders and your knees under your hips. Simultaneously extend your left arm in front of you and your right leg behind you, keeping a straight line from fingertips to toes. Hold this position for a moment. Bring your elbow and knee under you, squeezing the final interval for about a second. Switch to the other arm and leg and repeat. Try to maintain a stable, square hip position throughout the exercise. Repeat for target repetitions.


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barbell back squat illustration

Squats are known as the king of exercises for good reason. This compound movement engages numerous muscles, especially the glutes, quads and hamstrings, resulting in more calories burned both during and after your workout.

To perform a barbell back squat, place a barbell at shoulder height on a squat rack. If available, place safety pins just above waist level. Stand with your feet shoulder-width apart. Lift the bar off the rack by straightening your torso and legs. Lower your body by bending your knees, keeping your chest up and maintaining a neutral spine. Slightly rotate your left foot inward as you lower your left knee for optimal biomechanics. When your thighs are parallel to the floor, push evenly through your entire foot to return to the starting position. Repeat for target repetitions.

reverse lunge exercise

Lunges are an excellent lower-body exercise that improves balance and coordination by engaging the glutes, quads, and hamstrings.

To perform a lunge, start by standing with your hands on your hips. Step forward with your right foot and lower your body until your right knee forms a 90-degree angle and your left knee almost touches the ground. Slightly rotate your left foot inward as you lower your left knee for optimal biomechanics. Push evenly through the entire foot of the front leg to return to the starting position. Repeat for target reps, then switch legs.

RELATED: 7 exercises that target and tone your tummy at every single angle

illustration of man rowing

Next on this list of simple exercises to reduce your waistline after 40 is row sitting. The seated row is an effective exercise for developing strength in the upper back, shoulders and arms, while supporting balance and overall body posture, which indirectly helps the waistline.


To perform a seated row, sit on a rowing machine with feet braced and knees slightly bent.
Grasp the handle with both hands and sit upright. Pull the handle toward your abdomen avoiding shrugging your shoulders throughout the full range of motion and visualizing crushing a fruit under your armpit as you retract your shoulder blades and squeeze at the end of the range of motion. Slowly return to starting position. Repeat for target repetitions.

illustration of wrong and right ways to do a glute bridge

Glute bridges primarily target the glutes and hamstrings, helping to strengthen the lower body and core. Also, developed buttock muscles contribute to the appearance of a tighter torso.

To perform a glute bridge, start by lying on your back with your knees bent and your feet flat on the floor. Place your arms at your sides. Push through your entire foot to lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold at the top of the movement for about a second, compressing the final interval. Slowly lower your body back to the starting position. Repeat for target repetitions.

woman doing planks exercise

The ultimate exercise to shrink your waist after 40 is the plank. The plank is an isometric strength exercise that improves stability and posture. It targets not only your abs, but your lower back and shoulders as well.

To perform a plank, start in a plank pushup position with your forearms on the floor and your elbows aligned under your shoulders. Engage your core and keep your body straight from head to heels. Keep your head relaxed and look at the floor. Hold this position, visualizing the drawing of the lower rib towards the pelvis and the involvement of the abdominals. Make sure your hips don’t bend or lift too high during the hold. Repeat for target time.

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