Trainer Rosie Borchert Recommends 5 Exercises for Over-50s to Cut Belly Fat
Updated
Updated · Eat This, Not That · Aug 17
Trainer Rosie Borchert Recommends 5 Exercises for Over-50s to Cut Belly Fat
1 articles · Updated · Eat This, Not That · Aug 17
Summary
Five exercise types—walking, enjoyable cardio, core work, lower-body strength training and upper-body strength training—can help adults over 50 reduce belly fat when paired with a calorie deficit.
Visceral fat is the main target because it surrounds organs including the liver, pancreas and heart, raising risks of heart disease, type 2 diabetes, some cancers and liver disease.
Walking is the most accessible daily option, with Borchert suggesting 10 to 60 minutes or adding steps through routines like taking stairs, parking farther away or walking during phone calls.
Core work should total 10 minutes two to three times weekly, using a bodyweight circuit with 45 seconds of work and 15 seconds of rest across moves such as planks, sit-ups and flutter kicks.
Strength training two to three times a week in 8-to-12-rep sets helps preserve muscle during fat loss, improve metabolism and support long-term body recomposition.