[[{“value”:”Belly overhang can be hard to trim, even when you stay active. After age 40, muscle mass declines much more quickly than in your younger years. Metabolism drops, which also leads to belly fat. Some people turn to gym classes to burn calories, but some of the best workouts you can do can be performed at home with just a kitchen counter.
One of the benefits of workouts at home is you can do them at any time and at your own pace. It’s hard to go at your own pace in a room where the instructor’s main job is motivational. When everyone starts competing with their neighbor, form drops and injuries rise. At 55, you need quality of movement over quantity. You want exercises to be effective, not just tiring.
I’ve coached adults over 55 who were able to make significant decreases in body fat with the following movements. A solid kitchen counter gives you a stable platform to train with. Instead of rushing to keep up in a class you can slow down and control your movement, keeping your muscles engaged with every rep.
With each exercise below:
Lower with control
Pause at the bottom of each movement and drive powerfully up
Breathe in on the way down and out as you rise up
Perform each movement as a circuit, back-to-back without rest
After exercise five, take a minute rest and start again.
Complete 4 to 5 total rounds.
Countertop Push-ups
Push-ups strengthen your entire core, along with your shoulders, triceps, and chest. This countertop variation of the traditional push-up allows you to perform more reps than the standard floor push-up, which will elevate your heart rate and burn that midsection fat. Do 10-15 reps with a slow 3-second descent, followed by a powerful push upward on each rep. Keep your abs engaged throughout and make sure to lower until the chest completely touches the countertop.
You can make this exercise harder or easier depending on your foot position. Walk feet back for an extra challenge and forward if you need to reduce the load on your muscles.
How to Do It
Stand facing a sturdy kitchen counter
Rest your fingertips lightly on the counter
Keep your chest tall and brace your core
Bend your elbows and lower until your chest touches the counter lightly
Extend your arms and push back up to the starting position.
RELATED: 5 Exercises That Give You Back the Balance You Had at 50 After 70
Countertop Incline Plank Knee Drive
Using the countertop gives you the ability to do mountain climbers without the arduous process of getting down onto the floor. This variation changes the angle but still forces your core to stabilize your body. As you drive your knee forward, resist the temptation to let the non-moving hip rotate to the side. You want to keep everything lined up as you drive the knees up. Perform 15 to 20 total reps.
How to Do It
Place both elbows firmly on the counter
Walk your feet backward into an incline plank
Keep shoulders, hips, and heels aligned
Tighten your abdomen before moving
Drive one knee slowly toward your chest
Return with control and alternate sides.
Counter-Supported Squats
If you want a firmer midsection, you need to work the whole body. Bodyweight squats use the quads, glutes and core. The more muscles you use at once, the greater demand on the body. I like gently placing one hand on the counter in front so balance doesn’t become a limiting factor as you squat down. With this variation, you can push yourself hard and safely. You can switch hands each set and eventually grasp the counter less if you want to make the exercise more challenging. Shoot for 12-15 reps.
How to Do It
Stand beside the counter with one hand supported
Keep your chest tall and core braced
Push hips back and down
Let the knees bend
Squat as low as possible with good form
Keep chest upright
Push through the feet to stand.
RELATED: 5 Exercises That Make You Feel 10 Years Younger in 30 Days After 65
Countertop Walkouts
The standard walkout is an advanced move that builds shoulder and core stability. As you walk your feet and hands out your abs have to brace to resist the challenge of the unstable position. This countertop version offers a more accessible option, allowing you to control the challenge as needed.
Start close to the counter with both hands flat on the edge. Begin taking small steps backwards. As you move back the body lengthens into an incline plank and core tension increases.
Keep your body straight and don’t let your lower back sag. Start with just 6-8 slow reps and increase the distance you walk back as needed.
How to Do It
Stand facing a sturdy kitchen counter
Rest your hands lightly on the count with straight arms
Brace your core
Walk your legs backward
Stop when you feel tension on core and shoulders
Keep your elbows straight
Walk back to the starting position.
RELATED: 4 Daily Exercises That Build Lean Muscle Faster Than Weight Training After 65
Counter-Supported Reverse Lunge
Let’s finish the circuit by training each leg individually. Unilateral work allows you to train each leg equally. Use the counter as needed to build up a sweat without worrying about losing your balance.
The reverse lunge is a great exercise that not only builds the legs musculature, but helps you control deceleration. Because you start by lowering, you can control the tempo and dial in your form. Healthier knees means a more active lifestyle, which means more opportunities to burn fat than someone stuck on the couch all day because they have a hard time moving about. Start with 10-12 reps per leg.
How to Do It
Stand beside the counter with one hand supported
Keep your chest tall and core braced
Step one foot backward
Lower into a comfortable reverse lunge
Push through the front foot to stand
Alternate legs with each repetition.
The post 5 Kitchen-Counter Exercises That Trim Belly Overhang Faster Than Gym Classes After 55 appeared first on Eat This Not That.”}]]