Potty belly, big stomach, thickening, beer belly, you can name it as whatever you want.Famous Fitness Influencer Firat Zan explains ,“If you’re a man over 40, learning how to get a flat stomach and even abs, is the best thing you can do for your health as you age.”
Fat on your stomach doesn’t just relate to the external extra padding underneath the skin (subcutaneous fat) but also the deadlier visceral fat, which lies deep inside your abdomen, surrounding your internal organs.
He says if you eat too much and exercise too little, then you’re likely to pack on excess pounds and belly fat.
Firat Zan Says the key is to create a slight calorie deficit that makes your daily calories as enjoyable and filling as possible.
One of the easiest and best ways of doing this is to scrap eating 5-6 small meals per day and eat 2-3 bigger meals instead.
15 Minute Abs Workout Program For Men Over 40
To begin with, you should perform all the moves. Obey the rule of 30/15-seconds rest between the exercises and/or reps as instructed. Make sure to follow the prescribed number of sets and time involved in each exercise. The total time taken will amount to 15 minutes. At the end, you can slowly walk back home and wait for the next day to repeat the same. Let’s go…
1. Jogging For a Warm Up.
Begin by warming up your body to inform it that you’re just starting the exercise session. We’ve got to do this for one and a half a minute, then rest for 30 seconds.
Identify a steep slope if any. Jog uphill and downhill for 2 minutes. If you aren’t next to one, you can jog around the exercise field you intend to use, but do it quite faster for the 2 minutes. That’s enough for a warm-up. Rest for 30 seconds.
2. High Knees.
Start by holding your hands at the level of your waist. Then, hop your left knee up towards the hands. Quickly return the left knee and now hop the right.
That’s only one rep. Keep switching the knees, hopping the left, then right, until the count of two minutes without stopping. When you start feeling soreness on the thigh, know that you’re progressing well. Take a 30-second rest.
3. Side Plank.
Start by resting on your right forearm and right foot in the sideways posture. Maintain a straight line from your head to your feet. Make sure that your neck is in a straight line with your spine. Next, as you contract your abs, try keeping yourself in that posture for some… 20 seconds or more.
Switch sides after each rep (turn to the left forearm and left foot for our case) while trying to keep minimal or no rest between the reps. Do that for 2 minutes. Rest for another 30 seconds.
This exercise will put focus on your abs, legs, shoulders, and your quads.
Squat low. Place your arms in from of you, palms resting on the ground. Quickly shoot both legs behind you into the plank pose. Then, jump them back in and immediately explode from the squat to a jump high in the air.
As you jump, reach both your arms over your head. That’s one rep. Do as many of them as you can within 2 minutes. Take a 30-second rest.
Begin by lying face-up on the floor or on a mat, slightly bending your knees. To make sure that your legs won’t move, let someone hod them firmly for you. Then, clasp tour fingers together and place your joined hands behind your head.
Raise your upper body, keeping your hands behind your head, into a V-shaped posture. Breathe out in the process. Stay there until you can’t sustain the contraction within your core. Slowly lower to the starting position while inhaling deeply. Repeat up to 2 minutes. Rest for 30 seconds.
6. Lying Leg Raise.
This sounds simple, and indeed it is. It involves lying facedown, fingers clasped together and bends kept behind the head. Then, with both legs joined together and stretched straight, lift them, returning them to the starting position again. Repeat on and on up to the end of 2 minutes. Rest for 30 seconds.
Repeat the same exercises each day at the same time, i.e either in the morning hours or in the evening hours. Make sure you do them all before you munch anything to burn the maximum number of calories and fat. During the initial days of this exercise, you can maintain a slow pace and increase the pace as you get stronger. You’ll love the results!
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