By the time women hit their 40’s they have experienced almost all the real struggles like pregnancy weight gain, post partum body issues, loose and saggy belly etc. After going through such major bodily changes, it is quite difficult for women to get in shape.
But what if a woman after the age of 40 aspires to get those stunning and flattering abs?
The craze of those stunning abs is at its peak and women too are actively choosing different fitness trends, diets and workout routines to build picture perfect abs. Even women entering their 40’s are willing to sculpt their abs and stay ripped.
So is it possible to get abs after 40? Let’s find out:
As a Woman, Can I Get Abs After 40 and Does it Work?
A lot of studies state that for women, losing fat and building abs is quite tough when compared to men. Women hold more fat build-up and require a consistent plan for burning the fat.
Especially, when women above 40 want to build abs, some more complications can add due to the age factor.
The first thing is, women start approaching menopause and this can cause a lot of fat distribution in the central area of their bodies. The areas that get surrounded by fat are the waist, thighs, and butt. Apart from this, women face hormonal changes, mood swings and a lot.
This might sound tough for women but with proper diet, regular workouts and a strong mindset, women can achieve their flat abs dream in the desired time period.
So yes, it is possible for women to achieve abs after 40 and that too in a healthy way.
To help women looking for different ways on how to get a flat stomach at 40 years old, we have prepared a complete over 40 ab solution workout and diet program. If you follow our guide under the observance of your fitness expert, you will surely get results.
Achieving six pack abs after forty is a task that requires some time and a strong determination. From diet to workouts, you will have to take care of everything for achieving the best possible results. Here are the dos and don’ts for getting those abs after 40.
Abs After 40 Workout Plan
The most important thing you have to consider is your workout routine. Sticking to any single form of workout will not give you those sculpted abs.
If the goal is to get ripped abs, you will have to include strength training, cardio, HIIT as well as weight lifting in your workout routine. The combination of these exercises will help you lose that belly fat, tighten the loose skin, build muscles as well as those stunning abs.
So here’s are multiple ways on how to get ripped abs at 40 with different workouts –
Cardio with HIIT
No doubt that cardio is one of the workout forms that help in losing weight fast but if you are struggling too hard to fight the belly fat, you will have to add more to your workouts to burn more calories in less time and effort.
Instead of long-term cardio, you can do some short-term HIIT workouts and get even better results.
To reduce stomach fat quickly and to tone your body at the same time, you need to include HIIT in your workout routine. Instead of cycling, try running and this will reduce overall weight plus belly fat. Instead of aerobics, try swimming and this will tone your legs, your core, your belly, and all the target areas.
Try HIIT workout in which you have to work out for 20 seconds, take rest for 10 seconds and resume.
This alternative pattern of working out and resting makes your heart pump more efficiently while letting you burn calories post your workout.
Start with a 15 minute HIIT program and start increasing 5 minutes every week once you get used to with the workouts and gain more strength.
Some of the effective workouts you can add in a HIIT session are mountain climbers, burpees, jumping jacks, squat jumps etc.
Try Weight Lifting
If you have loose skin, your body won’t look ripped the way you want it. For building strong and tight muscles, you will have to lift weights. Weight lifting complements the cardio and boosts weight loss along with muscle gain.
Women over 40 require a time-efficient strategy to build abs and weightlifting is one of the best strategies.
Set a 2-3 days per week session for weight lifting. Do 3-4 sets of weight lifting sessions focusing on your arms, sides, waist, legs, thighs, and shoulders.
Some of the best weight lifting workouts are weighted bench presses, glute bridge, deadlifts, kettlebell swings, cable crunches, and more. Once you feel strong enough, add more weight and repetitions to get a ripped and tight body.
Incorporate Some Strengthening Workouts
Strength training is immensely important if you are willing to build abs. the set of these workouts will help you lose all the fat and build muscles. There are some promising workouts that will not only help you build abs but will also make you feel more energetic and tough even in your older age.
Planks and Variations
One of the most promising workouts for building a super strong core and flattering abs is planks. Planks and its variations like plank hip dips, side planks will sharpen your core and tighten your saggy belly.
Perform the Russian twists with a dumbbell and this will not only burn the belly fat but will also help you tone your sides, upper and lower abdominal area. While carrying the dumbbell, hit the front and sides and 3 sets of 20 repetitions daily will give you cool abs after forty.
People swear in crunches when it comes to developing abs. The crunches severely tone the abs and tighten all the loose skin over the belly, but the weighted crunches will give you more chiseled reasons and thus, try 20-25 repetitions of this workout for ripped abs.
Abs After 40 Diet Plan
Imagine waking up to a flat belly and carrying those abs throughout the day. to maintain and build those abs, you will have to consume foods that keep you bloat free and lean. Your meals should consist of lean protein, vegetables, nutritious fruits, and fibre rich foods. Eating small portions 4-5 times a day will improve metabolism and support your body sculpting plan.
Here is the complete list of great foods for abs –
Protein Sources for Abs
- Chicken breast
- Lean beef
- Ground Beef
- Cottage cheese
- Greek yogurt
- Fresh Fish (Tuna, mackerel, salmon etc.)
- Pork Tenderloin
Carbohydrates Sources for Abs
- Whole Grain Rice
- Sweet Potatoes
- Fruit and Vegetables
- Whole Grain Pasta
Healthy Fats for Abs
- Coconut oil
- Nut butter
- Extra Virgin Olive Oil
Note: Make sure you avoid foods which cause allergies. We suggest to get expert advice before start incorporating any diet plan at your forty, it helps you to get results in a healthy way.
Your genetics and body type determines how your abs will appear. But the correct efforts and determination can make your dream of having abs come true. Set realistic goals and choose the correct strategies and you can surely get those ripped abs after 40.