Get your 3 best exercise to lose belly fat after 50
losing belly fat after 50 is necessary but why?
It is more important to lose belly fat than any other part of the body. The abdominal fat that remains deep within the abdomen is hazardous to one’s health. It has been linked to an increased risk of
- Respiratory issues
- Heart disease
- Type 2 diabetes
- High blood pressure
- High cholesterol
Maintaining a slim figure becomes more difficult as we age. We begin to gain weight in places we have never gained weight before, and one of these places is frequently our stomach.
The prevalence of weight problems among older people is not a coincidence. Because of the loss of muscle mass and the slowing of our metabolism as we age, this occurs. This, in turn, leads to an increase in belly fat.
Not only is this factor important, but changing lifestyles is also important in increasing your belly size. As we all know, we mainly work on computers while sitting, eat fast food on a daily basis, and even what we eat at home is only sometimes pure.
The point here is that it is normal for you to gain weight, particularly belly fat, in your 50s, but how do you lose it as it’s accompanied by diseases? The best substitute, aside from changing general daily habits, is exercise.
And when it comes to exercising, yoga is the best option.
Losing belly fat after 50 with yoga is the best option
Yoga practice encourages the growth of your body, mind, and spirit, enabling you to develop into the best version of yourself.
Yoga, especially the more physically taxing forms, might also be a good way to lose weight. Additionally, you might find that a peaceful, calming yoga practice helps you lose weight because it increases your awareness.
Yoga can support people in a number of ways to reach a healthy weight, according to many experts.
Yoga nidra, a form of guided relaxation, may encourage more mindful awareness and deeper sleep. Your weight loss goals may be shaped by the intentions you set during yoga nidra.
Although yoga isn’t normally considered an aerobic exercise, some forms of it are physically more demanding than others.
Yoga poses that are energetic and active burn calories the fastest. This might help prevent weight gain. Ashtanga, vinyasa, and power yoga are a few styles of yoga that require more physical effort.
Vinyasa and power yoga are frequently available in hot yoga studios. This type of yoga involves almost constant movement, which helps you burn calories.
Power Yoga
Power yoga exercises are challenging. Power yoga, also known as “gym yoga,” is a modified form of traditional yoga that is suitable for the fast-paced world of today.
It is an Ashtanga yoga variation that is a western idea. Your heart rate increases as a result of the demanding practice.
Power yoga involves coordinated, swift movements and deliberate breathing. It is a challenging workout that combines the body and the mind.
You perspire a lot when doing power yoga. It is simultaneously energizing, heart-pounding, and comforting. It combines the benefits of a contemporary workout with the best aspects of yoga. We believe it to be the greatest of both worlds. Power yoga is life-changing and mind-blowing, to put it simply; you must try it for yourself to understand what we mean.
Use power yoga’s 3 best exercises to lose belly fat over 50
Power yoga is timeless with modern aesthetics. Although it still adheres to the fundamentals of traditional yoga, the practice is different. It is swift and flows directly into the next pose without pausing or taking a break. The effort is vigorous and forceful.
1. Ardha Chandrasana (Half Moon Pose)
The intermediate pose Ardha Chandrasana, also referred to as Half Moon Pose, is a product of Hatha Yoga, which is the original style of yoga. The words ardha, which means half, chandra, which means moon, and asana, which means position or seat, are the origins of the name. The name “Half Moon Pose” comes from the way that this graceful standing balance pose resembles the shape of a half moon (Ardha Chandrasana).
Steps to do Ardha Chandrasana
- Stay upright. Put your left leg forward and advance. Straighten the right leg all the way back while bending the left knee. Set the right knee and toes on the ground. Put your hands on the ground to gain balance.
- Straighten your head and torso. Breathe in deeply a few times. Take a breath and slowly raise your arms. In the Anjali Mudra, the palms are pressed together and positioned in front of the chest. Breathe in deeply a few times.
- Without releasing Anjali Mudra, take a breath and raise your arms above your head. By concurrently bending the arms back to the most comfortable position, the upper torso can be bent even further back. Verify that the hands are in the Anjali Mudra. The right leg, back, and arms should all curve in the shape of a half-moon. Inhale slowly.
- Hold the position for however long it feels comfortable. Go into Corpse Pose for a minute or two after releasing the pose. Then go through the process again, switching legs.
Benefits
- The shoulders are stretched in this position. It enhances the shoulder joints’ flexibility and strength.
- The entire digestive system is improved. As a result, it aids in treating conditions like GERD, Irritable Bowel Syndrome, constipation, and indigestion.
- The upper chest is stretched in this position. As a result, it benefits those with respiratory diseases like COPD and asthma.
- It increases the spine’s flexibility. Thus, performing this pose regularly can help prevent spinal problems like sciatica and lumbago.
- Additionally, it is a position that benefits people with hypertension.
- Additionally, it stretches the neck, increasing flexibility. In other words, it improves the overall health of the skeletal system.
Practice holding it for 15 to 30 seconds in the early hours on an empty belly or in the evening after a difference of 4 to 6 hours since your last meal.
2. Paripurna Navasana (Boat Pose)
Full Boat Pose’s English name comes from the Sanskrit words paripurna, which means full, entire, or complete, nava, which means boat, and asana, which means pose. Finding stability in this posture, despite the effort and numerous actions required, can help you centre and align your mind, body,and emotions.
Steps to Panipurna Navasana
- Kneel down and place your feet flat on the floor. Put your hands underneath your knees and lift your chest while contracting your back muscles.
- Pull in and up with your lower belly and engage your inner thighs.
- Lift your feet to approximately knee height with your toes spread out and lean back on the back of your sitting bones.
- Your arms should be parallel to the ground.
- Step forward and extend your legs.
- Stay for two to five breaths, then increase to ten.
- On an outbreath, lower your feet and sit up straight while holding onto your legs for a few breaths to exit the pose.
Benefits
- strengthens and tones your abdominal muscles
- increases stretch in your hamstrings
- makes your hip flexors and spine stronger
- stimulates the thyroid, prostate, intestines, and kidneys
- balance and digestion are enhanced
- bolsters confidence
- helps reduce stress
Stay in boat pose for 30 seconds to 1 minute.
3. Ustrasana (Camel Pose)
“Ustra” refers to a camel, and “asana” denotes a position or seat. As a result, Ustrasana is also known as the camel pose.Camel Pose, also known as Ustrasana, is an energising and advantageous backbend that opens the chest. It is a great addition to your sequence because it reduces lower back stiffness and prevents slouching.Yoga beginners, in particular, will find the camel pose to be friendlier and more approachable.As Ustrasana can cause knee discomfort, it is advised to keep a pillow beneath the knees.
Steps to Ustrasana
- Kneel while keeping your upper body vertical and your thighs adjacent to the ground.
- If your knees are particularly sensitive, place cushions or pads there.
- With your thumb placed on the back of your ribs and your four fingers enclosed around the side of your ribcage, use your hands to push up your rib cage.
- The feet should be placed in the back with the toes lightly pressed to the ground.
- Extend your back from your pelvis to your head as you inhale.
- Take a breath out, bring your right hand back, and hold the block or heel.
- Use your left hand to perform the same action.
- The shoulders are curved backward while the chest is raised.
- Make sure your neck is as long as possible.
Benefits
- Create a sense of empowerment and assurance.
- Raise your posture.
- Combat the negative effects of extended sitting, such as kyphosis and slouching .
- Back pain might be relieved by it.
- Strengthens the muscles in your back, thighs, and buttocks .
- Stretches the muscles in the front of your thighs, hip flexors, chest, and abdomen (quadriceps).
Spend 30 to 60 seconds holding this position. Your hands should be on your hips with your thumbs resting on your sacrum when you get out of the chair. Slowly raise yourself back up to your knees by contracting your lower belly and supporting your lower back with your hands.
CONCLUSION
These are the top three exercises for losing belly fat after 50, and they are also suitable for beginners. Yoga is a simple, stress-free method of weight loss because it not only promotes weight loss but also has numerous additional advantages, such as increasing flexibility, stretching out different body parts, correcting posture issues, and preventing various diseases.
So begin your three best exercises to lose belly fat over 50 so that you can better enjoy your fifties with those around you.
FAQs
Q1.How can a 50 year old lose belly fat?
Yoga is the best exercise for people over 50 because it will benefit you in many ways and in a great way. The best way to lose belly fat over 50 is to change your lifestyle, including your eating, drinking, and sleeping habits.
Q2.What exercise burns the most belly fat for seniors?
Power yoga is the best exercise for seniors to lose weight because poses like Paripurna Navasana (Boat Pose) and Ustrasana (Camel Pose) are simple but effective. Heavy exercise, such as cardio, is beneficial but can be exhausting.
Q3.How can a 50 year old woman get a flat stomach?
Ans. Getting a flat stomach is simple. You will see your flat belly in a month or two if you change your eating habits, include diet, and practise power yoga.
Q4.Is it possible to get rid of menopause belly?
Losing weight during the menopause requires you to burn more calories than you consume. To lose menopausal weight gain, start with a combination of moderate and vigorous exercise. Along with resistance or strength training, your routine should include aerobic exercises like swimming, walking, biking, and running.
Q5.What are the 5 foods that burn belly fat?
Include fruits, pulses, beans and legumes, nuts, fish, and eggs in your diet in addition to exercise if you’re trying to lose belly fat.
