Nutritionist Marina West has recommended a six-exercise workout routine to help individuals over 40 lose belly fat and maintain metabolic health. Speaking to fitness publication Men Today, West stressed that targeted physical activity becomes critically important as natural hormonal and physiological changes take hold in middle age.
The exercise regimen focuses specifically on working the abdominal muscles and building core strength. West recommended starting the workout with three standing movements: standing twists, twists with knee lifts, and side bends accompanied by knee lifts. These standing exercises are designed to engage the core muscles that support the spine and pelvis.
To complete the workout routine, West advised performing three additional floor exercises. These consist of a classic plank on the elbows, a walking plank that involves transitioning from a standing position down into a push-up position and returning back, and the traditional bicycle crunch exercise.
Understanding age-related metabolic changes
West highlighted that losing weight grows significantly more difficult after age 40 because a person's basal metabolic rate gradually slows down over time. Basal metabolic rate refers to the rate at which the body burns calories while performing basic life-sustaining functions such as breathing and circulation.
In addition to a lower metabolic rate, West noted that testosterone levels steadily decrease in men, while women experience shifts in their overall hormonal balance. Physical exercise is necessary to counteract these natural processes, as a combination of aerobic training and strength components helps compensate for age-related muscle mass loss.
Maintaining lean muscle tissue through regular exercise helps sustain baseline metabolic function and prevents age-related strength decline. West added that combining aerobic work with core training also aids in improving body posture, which often deteriorates with age.
Navigating safety risks during core training
The recommendations follow a separate warning from fitness trainer Alexei Stepanov regarding potential injuries associated with abdominal training. Stepanov warned that classic crunches can be dangerous for individuals carrying a large amount of belly fat, cautioning that traditional trunk flexion may lead to spinal strain.
According to Stepanov, individuals with significant abdominal fat frequently suffer from impaired posture and heightened intra-abdominal pressure. When performing classic crunches under those physical conditions, the resulting mechanical load places excessive strain on the lower back and the cervical spine, increasing the risk of discomfort or injury.
