10 Best Strength Exercises for Women to Melt 'Middle-Aged Spread' Belly Fat


Planks are excellent for strengthening your core muscles, including the abdominal muscles. Hold a plank position for as long as you can, gradually increasing your time.

Russian Twists

Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Holding a weight or a household item, twist your torso from side to side. This exercise targets the obliques.

Leg Raises

Lie on your back with your legs straight. Lift your legs off the ground, keeping them straight, and then lower them back down without letting them touch the floor. This exercise engages the lower abdominal muscles.

Bicycle Crunches

Lie on your back with your hands behind your head and your knees lifted. Bring your right elbow towards your left knee while simultaneously straightening your right leg. Alternate sides in a bicycle pedal motion.

Mountain Climbers

Assume a push-up position with your hands directly under your shoulders. Bring your right knee towards your chest, then switch and bring your left knee towards your chest. This exercise elevates your heart rate while engaging your core.

Kettlebell Swings

Hold a kettlebell with both hands and stand with your feet shoulder-width apart. Swing the kettlebell between your legs and then thrust your hips forward, bringing the kettlebell to chest level. This exercise works your entire core.


Using a barbell or dumbbells, stand with your feet hip-width apart. Bend at your hips and knees to lower the weights towards the ground, then stand back up. Deadlifts engage your lower back, glutes, and core.


Stand with your feet shoulder-width apart and lower your body by bending your knees as if sitting back into a chair. Squats target your lower body, including the core.


Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, then push back up. Push-ups engage your entire core and upper body.

Dumbbell Rows

Hold a dumbbell in each hand and hinge at your hips, keeping your back straight. Pull the weights towards your hips, engaging your back muscles. This exercise helps improve posture and strengthens your core.

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