Are you tired of staring at your belly in the mirror, wishing it would just disappear? You’re not alone. Many women struggle with stubborn belly fat, but the good news is that you can tackle it with just 7 minutes a day. That’s right – in less time than it takes to brew a cup of coffee, you can start shedding those inches and feeling more confident in your own skin. Here’s is the 7 minute Belly Fat Workout.

7 Minute Belly Fat – Home Workout
This 7-minute exercise program is specifically designed for older women who are looking to target belly fat and strengthen their core muscles. It’s quick, efficient, and tailored to accommodate the needs and limitations that may come with age. Remember to consult with your doctor before starting any new exercise routine, especially if you have any pre-existing health conditions.
Why 7 minutes? Read the article “the Science Behind Seven.”
Warm Up (1 minute):Start by gently warming up your body to prepare for the workout. Perform each of the following exercises for 15 seconds each x 2 reps.
- Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles.
- Side Bends: Stand with your feet hip-width apart and your arms extended overhead. Slowly bend to one side, keeping your core engaged, then return to center and bend to the other side.
Main Workout (5 minutes):Perform each exercise for 45 seconds, followed by a 15-second rest. Aim to complete as many reps as you can with good form during each interval.
Standing Knee Raises (high Knees):
- Stand tall with your feet hip-width apart.
- Lift one knee towards your chest while engaging your core.
- Lower it back down and repeat on the other side.
- Alternate legs for the duration of the interval.
- For resistance exercises, you may add a resistance band.
Standing Crunch
- Start by standing with your feet hip-width apart and your hands behind your head.
- Lift your right knee towards your right elbow while simultaneously crunching your torso to the right side.
- Engage the core.
- Slowly return your right foot to the floor and straighten up your torso, bringing your hands back behind your head.
- Now, switch to the left side.
- Can’t do standing crunches? Here is a list of sit up alternatives.


Heisman
- Stand tall with your feet shoulder-width apart and your knees slightly bent. Keep your core engaged and your chest lifted throughout the exercise.
- Start by jumping laterally to one side, landing on your right foot while lifting your left knee towards your chest.
- As you jump, swing your arms diagonally across your body, reaching towards the lifted knee. Your right arm should reach towards your left knee, and your left arm should reach towards your right shoulder.
- As you land on your right foot, bend your knee slightly to absorb the impact and maintain balance. Keep your weight centered over your right foot to stabilize yourself.
- Return to the center and repeat.
Plank:
- Come into a plank position with your forearms on the ground, elbows directly beneath your shoulders, and toes tucked under.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Hold this position for the duration of the interval, focusing on maintaining good form and breathing steadily.


Standing Side Crunches:
- Stand with your feet hip-width apart and your hands behind your head.
- Lift your right knee towards your right elbow while crunching your torso to the side.
- Return to the starting position and repeat on the other side, alternating for the duration of the interval.
Cool Down (1 minute):Take a few minutes to cool down and stretch your muscles. Perform each stretch for 15-20 seconds:
- Forward Fold: Stand with your feet hip-width apart and hinge at your hips to fold forward, reaching towards your toes. Relax your neck and let your head hang heavy.
- Cat-Cow Stretch: Come onto your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling (Cow), then exhale as you round your spine and tuck your chin towards your chest (Cat).
- Child’s Pose: Sit back on your heels with your knees wide apart and your toes touching. Extend your arms out in front of you, lowering your chest towards the floor and resting your forehead on the mat.
Consistency is key when it comes to seeing results, so aim to perform this seven-minute workout at least 3-4 times per week. Remember to listen to your body and modify any exercises as needed to accommodate your fitness level and any existing limitations. With dedication and perseverance, you can strengthen your core, burn belly fat, and feel healthier and more confident at any age.
Please speak to your personal trainer (fitness experts) or health care provider if you are experiencing pain while executing any of these exercises.
Want to try other 7 minute workouts?
The Takeaway
Losing body fat doesn’t have to be a long and arduous process. With just the 7-minute miracle, you can start sculpting a stronger, leaner midsection and feel more confident in your own skin. Incorporate these exercises into your routine, eat a healthy diet, and prioritize rest and recovery, and you’ll be well on your way to reaching your goals. So why wait? Lace up those sneakers, carve out a few minutes in your day, and get ready to say goodbye to belly fat for good. Your future self will thank you!
Leave a Comment