[[{“value”:”Belly fat is one of the many bodily changes that can occur naturally with age. Excess abdominal fat isn’t only frustrating to deal with on a daily basis—it can also majorly impact your overall health and well-being. Visceral fat—the type of fat located deep inside your abdomen—is associated with an increased risk of diabetes, cardiovascular disease, and high cholesterol.
The sooner you start addressing it, the quicker you can work your way toward your fat-loss goals. We’re here with an easy routine to consider—and all you need to get started is a doorway.
According to Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, there are four doorway exercises that can help strengthen your midsection after 65.
“The doorway does not flatten belly fat faster than sit-ups by magic. What it does is let someone train the core while standing. That can be a much better starting point for someone who has trouble getting down on the floor or getting back up,” Siwicki tells us.
Supported Marches
Begin standing in an open doorway.
Hold the door frame lightly with both hands for support.
Stand tall with your feet hip-distance apart.
Gradually lift your right knee up to your hip.
Lower with control.
Then, slowly lift your left knee up to your hip before lowering.
Continue to alternate in a marching fashion.
Perform 3 rounds of 10 reps.
RELATED: This 10-Minute Daily Standing Drill Flattens Belly Overhang Faster Than 40 Minutes at the Gym After 50
Cross-Body Knee Drives
Begin standing in an open doorway.
Hold the door frame lightly with one hand for support.
Stand tall with your feet hip-distance apart.
Lift your right knee up toward your chest while reaching your left hand toward the outside of your right knee.
Lower your right foot and return to the start position.
Perform 3 rounds of 10 reps per side.
RELATED: If You Can Hold a Plank This Long After 50, Your Core Is Stronger Than Most
Standing Knee Side Raises
Begin standing tall in an open doorway.
Hold the door frame lightly with both hands for support.
Place your feet hip-width apart.
Shift your body weight onto your left leg.
Lift your right knee up to hip height, keeping your torso tall.
Use control to lower.
Perform 3 rounds of 10 reps per side.
RELATED: These 4 Lower-Body Moves Burn Belly Fat Without Touching Your Core
Supported Standing Bird Dogs
Begin standing in an open doorway.
Hold the door frame lightly with one hand for support.
Stand tall with your feet hip-distance apart.
Extend your free arm while extending the opposite leg behind you.
Hold for a moment, keeping your hips facing forward.
Return to the start position.
Perform 3 rounds of 10 reps per side.
The post 4 Doorway Exercises That Flatten Belly Pooch Faster Than Sit-Ups After 65 appeared first on Eat This Not That.”}]]