Rachel MacPherson, an ACE-certified personal trainer, shares the 10 best strength exercises for women to melt middle-aged spread belly fat.
Don't be fooled by the name; face pulls are about posture and upper-back strength."Banded or cable face pulls are a strengthening and corrective exercise that helps strengthen the rear shoulders and upper back to prevent hunching and poor posture. These areas are often weakened and stretched due to a lifestyle of sitting or hunching over phones, computers, counters, and sinks," says MacPherson.Anchor a band or cable, and grasp the handles.
Clean and press a kettlebell overhead with your right arm, keeping it above you with your elbow locked out. Push your right hip out to the right, and bend from the hips to the left while keeping your gaze on the kettlebell above your head. Reach toward the floor with your left hand, keeping your arm close to your body. Once you reach down as far as you can safely with your mobility, pause and return to the starting position with your raised arm locked out safely overhead.
Hold a dumbbell with both hands, and stand with your feet shoulder-width apart. Lift the dumbbell toward your right side. Keep your arms straight throughout this entire movement. Twist your torso, and carefully rotate your legs to bring the dumbbell down to your left. Bend at the knees while dropping your hips to bring the dumbbell toward the ground. Repeat by lifting the dumbbell back to the right and overhead. Do two to three sets of eight to 10 reps per side.
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