Middle Aged Spread – How to Burn Belly Fat

Wrinkles, tired complexion, aching joints and weight gain; unfortunately these are all a part of ageing. But who says we have to sit back and accept these changes to our bodies? With the help of a healthy diet, active lifestyle and a great skincare regime, we can put off worrying about unnecessary changes for a little while longer!

We’ve all heard of the ‘middle aged spread’, but we’re here to let you know how you can target this troublesome area with some simple changes to your workout.


What is the Middle Aged Spread?

As we age, hormones in both men and women begin to fluctuate and prevent us from holding on to as much muscle mass as we did when we were younger. This means our metabolism slows down and the amount of energy we are able to burn decreases, so we start to put on weight – even without overeating!

Fat building up around your abdominal area is a big cause of concern, and it’s often associated with cancer, diabetes and cardiovascular disease – this is why it is important you burn it away!

A healthy diet is vital, as we all know. But for this post, we’re looking specifically at exercise.


Types of Exercise

There’s more to a flat stomach than crunches and sit ups! Simply doing these exercises alone might get you those abs you dream of, but they’ll be hiding behind that layer of belly fat you forgot to target.

First of all, focus on combining cardiovascular and strength training every time you work out:

  1. Cardiovascular

This could be anything from running or cycling to rowing or swimming, as long as you perform the activity for at least 20 minutes, 3-5 days a week. To prevent boredom, alternate between activities during the week, or join in aerobic classes such as boxing or Zumba.

Cardio encourages your body to burn away excess fat, and although there isn’t a way to specifically target your belly fat, your whole body will be given a great workout.

  1. Strength

Building muscle mass helps burn more calories on a day to day basis as your muscles demand more energy than the rest of your body. So don’t just focus on your stomach muscles – work on the larger muscle groups too!

And even though you might not feel it, your core and abdominals are being indirectly used during every exercise you do to ensure you keep proper form throughout your workout.

Concentrate on challenging your muscles; mix it up with resistance bands, dumbbells and medicine balls, not just weight machines.


Target Exercises

Once you have burnt or have started to burn your belly fat away, try performing these exercises at the end of your routines to tone and sculpt your stomach:

  1. Ab Twist

Sitting on your bum, create a V shape with your torso and thighs, with your lower legs also lifted off the ground. Hold a medicine ball in front of you with both hands and twist from your waist whilst maintaining the V shape with your body.

Make sure you engage your stomach muscles so your back is straight throughout.

  1. Elevenses

Lying on your back, raise your knees off the floor and bend to 90 degrees. From here, extend your legs straight and as low to the ground as possible, whilst you push your arms in the opposite direction, behind your head.

Throughout this motion, it is essential to have your stomach muscles engaged and your back flat on the ground. Don’t worry if you can’t get your legs low to begin with – it will come with time!

  1. Half-way Sit Ups

Just like a regular sit-up but only coming half way up.

Make sure you don’t rush the movement – control with your core!

We have a range of classes available at Hale Country Club, so whether you want to burn fat with Zumba, build muscles with Body Pump, or sculpt your body with Body Tone, we’ve got a workout for you.

View all of our classes online and book yours today!

Look Who’s Talking About #HaleCountryClub

The very best of Hale Country Clubs Instagram. Follow us @halecountryc
Hard day at the office #training day #halecountryclub #gymetcstalybrid
#mojitoclock #heatedsunloungers #whynot #spatime #halecountryclub
Finally #metime #halecountryclub #infinitypool #dateday
An afternoon of food, sun & good company! @portiahughes @halecountrycl
Eeeeek! 💃🏼@lfernihough @kayleighcoop @mel_baillie @kerryjartistry #veg
Sunday evening spent like this ☀️☀️☀️#halecountryclub #sundayfun #sund
Bank holiday weekend 🙌 Sunday swim and dinner with my sister 💓✨✨☀️☀️#f
Bank Holiday Monday Opening Hours 8am-8pm.  #halecountryclub
Good lighting vibes 👀 #bali #abs #fitness #health #ripped #halecountry
Introducing The Thermal Mud Rasul Chamber. #relax #halecountryclub #sp
Love coming back home to Cheshire. Time to relax and enjoy the break a
Nothing Ventured Nothing Trained. #halecountryclub #olympicrings #fitn
--------------------------------------------Tuesday = Chest/Triceps/De
Sunrise begins another day at #halecountryclub. #sunrise
There is a cure for the Monday blues. #halecountryclub #mondaymotivati
The very best of Hale Country Clubs Instagram. Follow us @halecountryc
Put Your Progress On Display. #halecountryclub #yoga
#TBT Tim Howard ⚽️ Everton Goalkeeper 👐🏽
Good luck for the future 👍🏻🇺🇸
Luck's Got Nothing To Do With It. #halecountryclub
Sunday started the right way ! @halecountryclub swim - check coffee- c
Lauren And her Hens❤️😎🐓🍾 #halecountryclub #spaday #hendo #prosecco @_j
😎😎😎😎☀️☀️☀️☀️☀️
#Halecountryclub
My 3rd insanity class this week. Wished my gyms in London lived up to

Active At Hale

Contact Us At Hale

  • Hale Country Club
  • Clay Lane, Hale
  • Cheshire, WA15 7AF
  • Sat Nav: WA15 7AL
  • 0161 904 5939

Log In or Register

Welcome to our new site! Please login below to access the members lounge or register here.

Forgot Password? Don't worry we'll email it you

Simply enter the email address you registered with us below and we’ll send you a temporary password.

Reset Password?

Simply enter your current password and desired new password twice.

Register Using your membership card.

By registering you will have access to online bookings, exclusive member offers and more.

Book a table At the Fuzen Restaurant

Use the form below to find a table.

  • Class:
  • Date:
  • Time:
  • Instructor:
  • Location:
  • Places:

Contact UsUsing the form below.