Best Exercise to Lose Belly Fat Over 40: Real Women Share What Worked
When it comes to shedding stubborn belly fat after 40, there’s some bad news and some good news. It’s a common challenge as metabolism changes, and finding the best exercise to lose belly fat over 40 becomes a priority for many women seeking a healthier lifestyle.
Let’s start by getting the bad news out of the way: To achieve a slimmer stomach, you have to be active. There’s no way around it. Physical activity is a crucial component of weight management and targeting abdominal fat specifically, particularly as you navigate the physical changes that come with age.
The good news is that there are lots of ways to add more fitness into your life. When we asked six different women to share the workouts that helped them lose (or stave off) a midlife pooch, we got six different answers—from strength training and high-intensity intervals to walking and water aerobics. This demonstrates that the approach to finding the best way to get rid of belly fat can be diverse and tailored to individual preferences and capabilities.
Here’s a look at what worked for them, plus, how you can follow their lead and get a slimmer stomach:
Brisk Walking for Fat Loss
For Kaye Newton, 47, author of Incision Decisions: A Guide to Getting Through Surgery, the solution was simple yet effective. “After having an emergency hysterectomy, I spent six weeks in recovery lying on the couch watching reruns of ‘Entourage’ and eating microwaved lasagnas. No surprise, I developed belly fat.”
She found that brisk walking was key to losing it. “I got rid of it by walking briskly for 45 minutes in the morning, five days a week. I tried to link walking with something or someone I enjoyed. For example, I tried to walk with friends around the park or treat myself to a smoothie afterward. Six months later, my belly was back in shape.” Her experience highlights how consistent, moderately intense cardio like walking can be a powerful tool, especially for those looking for a low-impact way to burn belly fat in one week or over a longer period.
Combining Core Exercises and Cardio
Debra Dixon-Anderson, 54, CEO and founder of Light of Gold PR, Marketing, and Consulting, attributes her results to a combination approach. “I’ve found that doing crunches on a stability ball three to four times per week has not only helped to reduce my belly fat—it’s started the beginnings of a six-pack! Sit-ups, planks, yoga, and Pilates have also helped to strengthen my core and flatten my tummy.”
Core strength is fundamental, but she emphasizes a holistic view. “But the focus isn’t just on abs: I squeeze in a full workout three to five times a week, and I try to keep it diverse. I’ll do anything from Zumba to cycling, to speed-walking, to boot camp classes.” This blend of targeted core work and varied cardio is a comprehensive strategy for reducing abdominal fat and building overall fitness, which is particularly relevant for those seeking how to lose belly fat in your 50s.
Woman demonstrating the perfect plank position on a yoga mat
The Power of Sprints and Jogs
Heather Holtschlag, 45, founder of Healthy Fit PR, found success in mixing up intensity. “The thing that helped me lose belly fat and keep it off is mixing up my workouts. Sometimes, I’ll alternate sprints and recovery jogs on the treadmill.”
Her favorite method combines strength and cardio intervals. “But my favorite workout consists of doing two exercises for the same body part, with a cardio drill in between. For instance, I might do 10-12 chest presses, followed by 25-30 plank jacks, followed by 10-12 chest flys. I’ll repeat that three times, resting in between each round.” This interval-style training is effective for burning calories and boosting metabolism, contributing to fat loss, and offers strategies for how to shrink belly fat fast.
Low-Impact, Low-Stress Activities
For Paige Arnoff-Fenn, 51, CEO and founder of Mavens & Moguls, reducing stress was as important as movement. “I used to run, do step aerobics and kickboxing, use the Stairmaster or elliptical machines, bike, row, ski, you name it. But low-impact exercises make the most sense for me now.”
Managing stress levels is crucial for preventing weight gain around the midsection. “As a hardworking entrepreneur, water aerobics and Tai Chi keep my life low-stress, which helps ward off weight gain. Taking a daily walk is good, too. It doesn’t need to be long or fast—every little bit helps. And you really do feel great afterward.” This highlights that effective exercises don’t always need to be high-intensity, and managing stress is a vital part of the equation, especially when targeting fat around the middle.
Spinning and Free Weights
Actor Donna Mills, 76, emphasizes consistency and variety. “I work out for at least an hour every day, starting with a SoulCycle session.”
She combines structured classes with other activities. “After that, I’ll mix it up. I’ll play tennis with friends, stretch, and keep my muscles strong and toned with free weights and sit-ups. With this combination, I’ve never looked—or felt—better than I do now.” Combining cardio like spinning with strength training using free weights is a potent strategy for building muscle mass and burning calories, contributing to fat loss and helping maintain fitness levels as one ages.
High-Intensity Interval Training (HIIT)
Sarah Foster, 49, independent ambassador coach for Team Fit, found HIIT to be transformative. “Doing high-intensity interval training (HIIT) helped me get lean for the first time in my life and blew away my belly fat over the course of five months.” For those wondering about the fastest way to lose 20 pounds in 1 week (a difficult feat), HIIT offers a powerful, albeit less extreme, path to accelerated fat loss.
She details her approach. “My workouts focus on standard strength work; then I add in compound movements for 30 seconds to a minute to elevate my heart rate—like squats, box jumps, cable rows, or cable skaters. I try to get my heart rate to 80% to 90% of my max to get into the HIIT zone. Depending on the workout, it’ll take 20 minutes to an hour total. I try to train four to five times a week.” HIIT is known for its efficiency in burning calories and boosting metabolism, making it a popular choice for targeting stubborn fat.
Conclusion: Finding Your Best Exercise Over 40
These six women demonstrate that there isn’t a single best exercise to lose belly fat over 40. Instead, success comes from finding an activity or combination of activities you enjoy and can stick with consistently. Whether it’s brisk walking, combining core work with diverse cardio, incorporating sprints, opting for low-impact stress relievers, hitting the spin bike and weights, or embracing HIIT, the key is regular movement. Losing belly fat after 40 is achievable with a dedicated approach to fitness and a willingness to explore different types of exercise to find what works best for you.