Potty belly, big stomach, thickening, beer belly, you can name it aswhatever you want.Famous Fitness Influencer Firat Zan explains ,?If you?rea man over 40, learning how to get a flat stomach and even abs, is the bestthing you can do for your health as you age.?
Fat on your stomach doesn?t just relate to the external extra paddingunderneath 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 makesyour daily calories as enjoyable and filling as possible.
One of the easiest and best ways of doing this is to scrap eating 5-6 smallmeals 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 of30/15-seconds rest between the exercises and/or reps as instructed. Make sureto follow the prescribed number of sets and time involved in each exercise. Thetotal time taken will amount to 15 minutes. At the end, you can slowly walkback 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 theexercise session. We?ve got to do this for one and a half a minute, then restfor 30 seconds.
Identify a steep slope if any. Jog uphill and downhill for 2 minutes. Ifyou aren?t next to one, you can jog around the exercise field you intend touse, 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 leftknee 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, thenright, until the count of two minutes without stopping. When you start feelingsoreness on the thigh, know that you?re progressing well. Take a 30-secondrest.
3. Side Plank.
Start by resting on your right forearm and right foot in the sidewaysposture. Maintain a straight line from your head to your feet. Make sure thatyour neck is in a straight line with your spine. Next, as you contract yourabs, 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 ourcase) while trying to keep minimal or no rest between the reps. Do that for 2minutes. 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 inand 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 asmany 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 yourknees. To make sure that your legs won?t move, let someone hod them firmly foryou. Then, clasp tour fingers together and place your joined hands behind yourhead.
Raise your upper body, keeping your hands behind your head, into a V-shapedposture. Breathe out in the process. Stay there until you can?t sustain thecontraction within your core. Slowly lower to the starting position whileinhaling 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, fingersclasped together and bends kept behind the head. Then, with both legs joinedtogether and stretched straight, lift them, returning them to the startingposition again. Repeat on and on up to the end of 2 minutes. Rest for 30seconds.
Repeat the same exercises each day at the same time, i.e either in themorning hours or in the evening hours. Make sure you do them all before youmunch anything to burn the maximum number of calories and fat. During theinitial days of this exercise, you can maintain a slow pace and increase thepace as you get stronger. You?ll love the results!
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