There are plenty of ab movements you can add to your routine—that includes standing ab exercises. Within this standing ab workout, you can use a combination of your body weight, resistance bands, balls, and weights for an effective, well-rounded routine that gets results. We recommend performing this series either one exercise at a time, or two paired back to back before moving on to the next one.

If you're ready to get started, keep reading to learn all about the best 10-move standing ab workout your routine has been missing. And when you're finished, be sure to check out The #1 Daily Chair Yoga Workout To Shrink Belly Fat.

Barbell Landmine Rotations

This 10-move standing ab workout kicks off with the barbell landmine rotation. To perform landmine rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Keep your core tight as you rotate the bar toward one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while keeping that tension in your core. Complete three sets of eight to 10 reps per side.

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Standing Band Crunches

Get started by wrapping a resistance band around and tying a knot over a sturdy pole or beam above you. Stand below the band, grab it with both hands, and pull it down to your chest. Keep your core tight and your legs straight as you perform a standing crunch. Curl down, and flex your abs hard at the bottom. Complete three sets of 15 to 20 reps.

Band Low to High Chops

Wrap a resistance band around a sturdy beam or pole on the floor. Grab the end of the band, and take a step or two away from the pole. With your feet shoulder-width apart and your hips square, turn your hips and shoulders toward the band. Make sure your core is tight as you rotate diagonally up toward the ceiling and keep your arms straight. Flex your obliques at the top of the movement, then return to the starting position before performing another rep. Complete three sets of 10 reps per side.

Split Stance Dumbbell Rows

Get into a staggered stance position with one foot forward and the other one out to the side behind you. Grab a dumbbell, and hold it on the side of the leg that's straight. Keeping your chest tall and your core tight, bend forward at the waist about 45 degrees with your arm fully extended. Lead with your elbow, and begin pulling the weight toward your hips, squeezing your lat at the end to finish. Straighten your arm fully, getting a full stretch in your shoulder blade at the end before performing another rep. Complete three sets of 10 reps per side.

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Dumbbell Windmills

Grab a dumbbell and press it over your head, locking out your arm. Plant your feet just outside of shoulder-width with your toes pointed away from your working arm. Keeping your core tight and your chest tall, push your hip toward the direction of your locked-out arm while reaching down toward the floor with your other hand. Maintain eye contact with your arm. Keep the arm with the weight in it high at all times. Lower as far as you can without compensating with your lower back, then drive your hips forward to return to starting position. Complete three sets of five reps per side.

Dumbbell Skier + Punch

Next up in this standing ab workout is the dumbbell skier + punch. For this exercise, hold the dumbbells right by your sides. Pull the dumbbells back, and swing them up in front of you using your hips. Next, "punch" them forward, then pull them back to you. Straighten your arms down to your side, and repeat. Complete three sets of 10 to 15 reps.

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Medicine Ball Rotational Slams

For this exercise, grab a giant medicine ball, and position your feet outside shoulder width. Keeping your chest tall and core tight, bring the ball over your head toward one side in an arc-like fashion, slamming the ball down hard onto the floor. Flex your abs as you do this, then catch the ball and bring it over your head in the other direction. Complete three sets of eight to 10 reps.

Medicine Ball Slams

With your feet shoulder-width distance apart, grab a jumbo medicine ball. Raise it above your head, then slam the weight down onto the floor while flexing your abs hard as you finish. Squat with a straight back to pick the ball up before performing another rep. Complete three sets of 15 reps.

RELATED: 5 Best Morning Workouts To Speed Up Weight Loss

Band Rotation Chops

Tie the band around a sturdy beam, and take a step out to the side to create tension. Hold the end of the band with both hands utilizing a pronated (overhand) grip. Make sure your feet are spread out wide. Keep your core tight as you rotate the band across your body from your upper back. Flex your obliques during the entire range of motion, then return to the starting position. Complete three sets of 15 reps per side.

Farmer's Walk

This 10-move standing ab workout wraps up with the farmer's walk. Begin the exercise with a heavy dumbbell or kettlebell in each hand by your sides. With a tall chest, tight core, neutral spine, and braced abs, start walking. Once you complete the prescribed distance, turn around, and walk back to the start. Complete three sets of 20 to 50-meter walks.

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What makes an ab exercise effective? Well, it teaches you how to engage your core, allows you to keep tension there, and avoids compensating with other muscles such as your lower back. Once you build up your core strength with basic movements, you can move on to more advanced versions.

Here are the 11 best ab exercises for beginners. Read on to learn more, and when you're finished, be sure to check out 10 Best Exercises To Melt Lower Belly Fat.

Side Planks

This list of the best ab exercises for beginners starts with the side plank. Assume a side plank position by stacking your feet and keeping your shoulders aligned with your wrists. Lift your hips up and forward while bracing your abs.

If the regular side plank position is too challenging to hold, you can start with the bent knee version while you build up your core strength. Aim to complete three to four sets of 20 to 30-second reps on each side.

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Front Planks

First into a pushup position on your forearms. Keeping your core tight, lift your hips up to where your body is parallel to the ground. Squeeze your glutes, tuck your pelvis slightly, and hold the position while maintaining tension in your abs. Aim to complete three to four sets of 20 to 30-second reps on each side.

Hollow Body Holds

Lie flat on your back with your arms extended over your head and your feet out straight and together. Begin by pressing your lower back into the floor and slightly curl up while lifting your legs and arms above the air. Your body should be in the shape of a banana. Hold the position for the prescribed time, and be sure to keep tension in your core at all times. Do not to compensate with your lower back.

If this exercise is too challenging, you can make it easier by raising both legs and arms higher until you get the strength to have it lower. Aim to complete three to four sets of 15 to 20-second holds.

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

Flutter Kicks

Lie flat on your back with your feet at least six inches off the ground. Press your hands into the ground, and curl your body up with your ribs pulled down. With your core tight, begin kicking your legs up and down as if you're swimming. Maintain tension in your abs the entire time of the movement. Aim to complete three to four sets of 20 to 30 reps.

Mountain Climbers

Start by getting into a pushup position. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take one knee and drive it toward your chest, flexing your obliques. Return your leg to the pushup position before repeating the motion with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Aim to complete three to four sets of 10 to 20 reps.

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Reverse Crunches

Lie down on a mat, and make sure to keep your lower back flat. With a tight core, raise your feet back toward your torso, flexing your abs hard. Slowly lower your legs to the floor while keeping tension in your core. Aim to complete three to four sets of 10 to 15 reps.

Dead Bugs

Start the dead bug on your back with your fingers pointed toward the ceiling and your knees up, forming 90-degree angels. Inhale as you fill your belly with air, and pull your ribs down so that your lower back presses into the ground. Take one of your arms and the opposite leg, and lower them just above the floor. Then, exhale while keeping tension in your core. Bring the arm/leg back up, and repeat with the opposite side. Aim to complete three to four sets of four to five reps per side.

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Bird Dogs

Assume a tabletop position, keeping your knees aligned with your hips and your shoulders in line with your wrists. Brace your core as you extend one arm in front of you and the opposite leg behind you. Keep your body in a straight line. Bring the arm and leg back in before doing the next rep. Finish all reps on one side before switching over. Aim to complete three to four sets of five reps per side.

Bicycle Crunches

Lie down flat on your back. Rotate your body up by taking one elbow and bringing it toward the opposite knee. Fully extend the other leg by reaching your heel straight out. Flex your abs hard as you finish, then repeat with the opposite side. Aim to complete three to four sets of 20 to 30 reps.

Straight Leg Sit-Ups

This exercise starts by lying flat on your back with your feet extended and your arms above your head. Keeping your core tight, curl your body up while keeping your arms straight in front of you. Flex your abs hard at the end to finish, then lower yourself slowly back down to the ground under control, maintaining tension in your abs. Aim to complete three to four sets of 10 reps.

Plank Shoulder Taps

This list of the best ab exercises for beginners wraps up with plank shoulder taps. Assume a pushup position with your shoulders in line with your wrists and your hips high. Keep your core tight as you take one hand and reach for the opposite shoulder. Touch your shoulder, then bring your hand back to the starting position and reach with the other. While you're performing this movement, keep your glutes squeezed and your back as straight as possible. Aim to complete three to four sets of 10 reps per side.

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With smart resistance training exercises on deck, you'll have a solid fitness plan that'll help you build bigger muscles and even improve your joint health, bone strength, and overall cardiovascular fitness. Here are the best exercises to slow muscle aging. They're highly effective and easy to learn and perform. Read on to learn more, and when you're finished, be sure to check out Study Reveals New 'Magic Number' of Daily Steps You Need for a Longer Life.

Dumbbell Squats

First on this list of exercises to slow muscle aging is the dumbbell squat. Begin by holding a dumbbell in each hand. Stand up straight with your feet a bit outside your shoulder span. With your chest tall and your core tight, hinge your hips back, and squat down until the weights are just below your shins. Push through your heels to rise back up to standing. Flex your glutes and quads to finish the motion. Perform three to four sets of 10 reps.

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Incline Dumbbell Bench Press

Begin your incline dumbbell bench press by lying back on an incline bench, holding a dumbbell in each hand. Push the weights straight above your body as you completely extend your arms. Pull your shoulders back and down into the workout bench as you lower the dumbbells toward your torso. Feel a solid stretch at the bottom of the motion before pushing the weights back up to where you started. Squeeze your upper pecs and triceps at the top. Perform three to four sets of 10 reps.

Chest-Supported Dumbbell Rows

Adjust the workout bench at an incline—at least 30 to 45 degrees. Grab two dumbbells, position your chest on the pad, and keep your legs straight or your knees on the seat of the bench. Straighten both arms, and start to pull the weights in with your elbows. Squeeze your lats at the end of the movement. Then, lower the weights down to get a full stretch before moving on to the next rep. Perform three to four sets of 10 to 12 reps.

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Dumbbell Reverse Lunges

Dumbbell reverse lunges start with you standing tall, holding a dumbbell in each hand. Take a big stride back with one of your legs, firmly planting that heel on the floor. Then, lower yourself into a lunge until your back knee touches the floor. Push yourself up through your front leg, then repeat with the opposite side. Perform three to four sets of 10 reps for each leg.

Hammer Curls

Grab your dumbbells once more for hammer curls. Both hands should face each other with a neutral grip. Pull your shoulders back as you curl the weights up, flexing your biceps and forearms. Squeeze hard at the top of the hammer curl, then resist as you lower the weights. Perform three to four sets of 10 to 12 reps.

Hand-Release Pushups

Assume a pushup position. Your shoulders should be in line with your wrists and your back should stay straight. Keeping your core tight and your glutes squeezed, lower yourself with control until your whole body is on the floor. Once you reach the bottom, take your hands off the ground, then place them back to push your body back up to the starting position. Flex your triceps and chest at the top to finish before performing another rep. Perform 3 sets of 10 to 15 reps.

Lateral Lunges

Next on this list of exercises to slow muscle aging is the lateral lunge. Step out to the side, firmly planting your heel on the floor. Then, lower into a lateral lunge with control. As you lower down, straighten your trailing leg. Get a solid inner thigh stretch at the bottom of the motion, then drive your heel back to get back to the starting position before performing another rep. Complete three sets of 10 reps with each leg.

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Heel-Elevated Single-Leg Glute Bridges

Position your heel on top of an elevated, sturdy surface with your knee bent and your other leg raised in the air. Keep your core tight, and push through the heel and the hip of the working leg, extending your hip all the way up. Flex your glute hard at the top of the motion, then lower your body back to the ground, maintaining control, before performing another rep. Complete three sets of 15 reps with each leg.

Split Squats

Squats are an amazing way to build muscle, strength, and power in your lower body. This variation is easier on your joints and improves your balance and stability, which is vital as you age.

To perform split squats, stand with one foot about three feet in front of the other so that your knees make two 90-degree angles at the bottom. Drop straight down, and drive with your front heel. Don't let your front knee drift past your toe.

Pushups

The pushup is the best upper-body exercise you can do, whether you're a professional athlete or a beginner. It strengthens the muscles in your chest, shoulders, arms, and even core!

Get into a pushup position with your hands about shoulder-width distance apart. Keep your lower back flat, and don't let your hips sag. Lower your body, and keep your elbows close to your torso as you descend. To make this exercise more challenging, elevate your feet, and to make it easier, elevate your hands on a bench.

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Single-Arm Cable Rows

Rows are an essential exercise to target your upper back and arms. With a strong back, you'll maintain better posture, enjoy your healthier shoulders, and even see that strength carry over to the rest of your body!

Set a cable handle to chest height. Grab the handle, take a step back, and stand facing the cable. Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso. Then, switch sides.

Single-Arm Farmers Carries

Carriers are one of the easiest ways to build total-body strength, core stability, and better conditioning. This also carries over to daily life: Imagine carrying your groceries with ease!

To properly perform the movement, grab a heavy dumbbell or kettlebell with one hand, keep your chest up and shoulder blades squeezed, and walk while keeping your body level.

Hip/Thigh Extensions

This list of exercises to slow muscle aging wraps up with the hip/thigh extension. This is a super easy exercise to do to strengthen your hamstrings, glutes, and more. This is important because hip strength is the cornerstone of athletic performance: The stronger your hips, the stronger the rest of your body will be. Strong hips also mean happy knees and a happy lower back.

To set up, lie on your back, and bend one knee so that it makes a 90-degree angle. Stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise, and keep it in line with your torso.

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Resistance training is about to become your best friend. Not only will it help you build and keep your muscle, but it will also speed up your metabolism and calorie burn. The result? You will find your waistline will start to slim down.

Many individuals have the misconception that they need gym equipment to perform strength training, but you can also use resistance bands. They're an underrated tool that can be used anywhere. Resistance bands are great because the tension on them gives a different feel than dumbbells or barbells do. The bands also provide new stimulation for your muscles.

When it comes to choosing the right exercises to slim down your waistline, you need to perform mostly compound movements rather than training your abs directly. They'll give you the most efficient workout while engaging more muscle groups. In turn, you will recruit more muscle fibers and increase your calorie burn.

Here are the 10 best resistance band exercises for belly fat. Perform three to four sets of the following, and get ready to see some major changes in your efforts. When you're finished, be sure to check out these 10 Easy Kettlebell Exercises for Women To Melt Belly Flab.

Band Squats (x15 reps)

Band squats start by placing both feet on a resistance band shoulder-width distance apart. Hold the resistance band at shoulder height. Then, squat down by sitting back on your heels. Rise back up, flexing your glutes to finish the motion.

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Band Split Squats (x12 reps per leg)

Place one foot on the resistance band. Grip the band with both hands at chest height. Place your other foot behind you, keeping your toes firmly planted. Keep your chest tall and your core tight as you lower yourself until your back knee touches the floor. Drive through the heel of your front leg to rise back up. Perform all reps on one leg before switching over to the other.

Half-Kneeling Band Rows (x15 reps)

Get into a half-kneeling position while grabbing the band with an overhand grip. Flare your elbows out, then pull the band toward you, flexing your upper back to finish. Straighten your arms fully before performing another rep.

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Band Lat Pulldowns

Start band lat pulldowns by wrapping a resistance band around a pull-up bar and getting into a kneeling position. Keeping your core tight, drive your elbows back toward your hips, squeezing your lats at the bottom. Get a good stretch at the top, and perform another rep.

Band Chest Press (x15 reps)

To perform the band chest press, wrap the band around a sturdy pole/beam. Grab the handles, and face away from the band. Take a step forward in a split stance, and keep your core tight. Press the band forward with both arms, squeezing your chest and triceps at the end of the movement. Resist with those same muscles all the way back to the starting position. That is one rep.

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Band Shoulder Press (x10-12 reps)

Stand on top of the resistance band right in the middle with either one or both of your legs. Gripping the handles, raise them up to your shoulders, Keeping your core tight, press the handles directly up, flexing your shoulders hard at the top. Resist on the way down before performing another rep.

Standing Band Crunch (x15-20 reps)

Start this exercise by wrapping a resistance band around and tying a knot over a sturdy pole or beam above you. Stand below the band, grab it with both hands, and pull it down to your chest. Keep your core tight and your legs straight as you perform a standing crunch, curl all the way down, and flex your abs hard at the bottom. Resist on the way back up before performing another rep.

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Side Plank Band Rows (x10 reps per side)

Start this next movement by looping a resistance band around a sturdy beam or pole. Pull the band out a few feet in front of you, and assume a side plank position with your top hand holding the handle of the band. Keep your core tight and your glutes squeezed as you bring the band toward you, flexing your lat at the end of the movement. Straighten your arm fully before performing another rep. As you perform this exercise, keep the tension going strong in your obliques.

Band Mountain Climbers (x10 reps per leg)

To begin this exercise, wrap a resistance band around a sturdy pole or bean. Create tension on the band by pulling it out a few feet and positioning both of your feet inside of it. Get into a pushup while keeping your core tight. Start to bring one knee to your chest, flexing your lower abs before returning to the starting position. Alternate back and forth until all reps are completed.

Resistance Band Chops (x15 reps per side)

To wrap up these resistance band exercises for belly fat, it's time for band chops. Tie the band around a sturdy beam, and take a step out to the side to create tension. Hold the end of the band with both hands utilizing a pronated (overhand) grip. Make sure your feet are spread out wide. Keep your core tight as you rotate the band across your body from your upper back. Flex your obliques during the entire range of motion, then return back to the starting position.

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Sticking with a morning exercise regimen is full of benefits, including boosting your mood, increasing your energy (while decreasing fatigue), and even helping you manage a healthy weight. The first two certainly come in handy on a more hectic workday, or really whenever you need mental and physical energy to power through your schedule.

As far as the "right" morning exercise is concerned, we recommend strength training. This means doing weight training exercises along with some bodyweight movements sprinkled in. Strength training takes priority because it engages more muscle groups and boosts your metabolism more than cardio. If you enjoy cardio and would like to work that into your routine, that's all well and good. Just make sure you do it at the end after your exercises are finished.

So without delay, let's get into the 10 best morning exercises for all-day energy. Keep reading to learn more, and when you're finished, be sure to check out the 10 Things You Should Do Every Morning for All-Day Energy.

Dumbbell Goblet Squats

Gear up for the dumbbell goblet squat by holding one dumbbell in a vertical fashion in front of your chest. Make sure your core stays tight as you bring your hips back and squat down until your thighs become parallel to the floor. Rise up ¼ of the way, then lower back down, and then drive through your heels and hips to return back to standing, flexing your quads and glutes to finish. Complete 12 to 15 reps.

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Dumbbell Romanian Deadlifts

To do the dumbbell Romanian deadlift, grab a pair of dumbbells, and position them in front of you. Keeping your chest tall and your knees soft, push your hips back while dragging the weights down your thighs. Once you get a nice hamstring stretch in and the weights reach mid-shin level, drive your hips forward, squeezing your glutes to finish. Complete 10 to 12 reps.

Seated Cable Row

Next, grab the attachment on a seated row machine, and plant your feet on the footpad. Pull the handle out, then extend your legs. Keep your chest tall, and drive your elbows back toward your hips, squeezing your back and lats hard to finish the motion. Straighten your arms, and get a solid stretch in your shoulder blades before doing the next rep. Perform 10 to 12 reps.

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Lat Pulldowns

Begin lat pulldowns by gripping the lat pulldown bar with your hands just outside shoulder-width and your palms facing away from you. Lean back a little, and pull the bar down toward your sternum with your elbows, squeezing your lats at the bottom of the motion. Resist on the way back up, maintaining tension in your lats. Let your shoulder blades come up at the top of the motion so you get a nice stretch. Complete 10 to 12 reps.

Dumbbell Bench Press

The dumbbell bench press starts with you lying down flat on a workout bench. Hold a dumbbell in both hands, and rest them on your thighs. Keep your feet on the floor. Then, press the weights above your body as you extend both arms. As you lower the weights, bring your shoulders back and down toward the bench. You'll feel a nice stretch at the bottom of the motion before pressing the dumbbells back up. Squeeze your pecs and triceps at the top of the press. Perform eight to 10 reps.

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Dumbbell Shoulder Press

For the dumbbell shoulder press, position both dumbbells up to your shoulders, making sure your palms are facing each other. Keep your core tight, and squeeze your glutes while pressing the dumbbells up, flexing your shoulders and triceps at the top of the motion. Lower the dumbbells back down using control before performing another rep. Perform 10 reps.

Dumbbell Split Squats

This exercise starts with you holding a set of dumbbells. Assume a staggered stance, placing one foot in front of you and one foot behind you. Keep your chest tall as you slowly lower down. Once your knee touches the floor, press your weight back up through your front heel, flexing your quad and glutes to finish. Perform 12 reps for each leg.

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Dumbbell Pullover

The dumbbell pullover begins with you lying flat on your back on a workout bench or a workout mat, holding a dumbbell in each hand (or a single dumbbell in both hands). Position the weight above you. Then, straighten your arms out with a slight elbow bend. Keeping your core tight, pull the weight behind you until you get a good lat stretch. Once you've reached a good range of motion, pull the weight back toward your eyes to finish. Perform 12 reps.

Pushups

Get into a pushup position with your shoulders in line with your wrists and your back straight. Keeping your core tight and your glutes squeezed, bend at the elbows and lower yourself under control until your chest almost touches the floor. Once you've reached the bottom, drive yourself back up. Flex your triceps and your chest at the top before performing another rep. Complete 10 to 15 reps.

Reverse Crunches

For reverse crunches, lie down on the ground, making sure to keep your lower back flat. With a tight core, raise your feet back toward your torso, flexing your abs hard. Then, slowly lower your legs to the floor while keeping tension in your core. Perform 10 to 15 reps.

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Performing strength exercises that directly fire up the muscles in your back will allow you to build muscle tone in that area while melting fat. When it comes to selecting just the right exercises to add to your routine, compound movements will get you the results you're looking for, as they activate multiple muscle groups at once and will torch more calories.

So if you want to get rid of back fat, listen up, and get ready to sweat. Here are the top exercises I recommend you incorporate into your regimen. Check them out below, and next up, don't miss the 9 Floor Exercises Women Should Do Every Day To Stay Fit & Firm.

Lat Pulldowns

For lat pulldowns, grip the lat pulldown bar with your hands just outside shoulder-width. Your palms should face away from you. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the bottom. Resist on the way back up, maintaining tension in your lats. Let your shoulder blades come up at the top of the motion so you get a solid stretch. Complete three sets of 10 reps.

RELATED: The #1 Upper-Body Workout To Fight Back Fat

Incline Rear Rows

Incline rear rows are next. Set your workout bench to a 30 to 45-degree incline. Grab two dumbbells with a pronated grip, and position your chest on the pad. You can have your knees on the seat of the bench or your feet on the ground. Extend your arms. Maintain a tall chest, and bring the weight toward your body while flaring your elbows out. Flex your upper back at the end of the motion. Then, lower the weights until you get a solid stretch at the bottom. Complete three sets of 10 reps.

Cable Rows

Begin cable rows by grabbing the attachment on a seated row machine. Place your feet firmly on the footpad. Pull the handle out, then completely extend your legs. Keeping your chest tall, drive your elbows back to your hips, squeezing your back and lats hard. Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Complete three sets of 10 reps.

RELATED: 5 Best Strength Exercises for Women To Banish Back Fat

Kayak Rows

Start kayak rows by grabbing the EZ or straight bar cable attachment. Take a step or two back with your feet shoulder-width apart. Keep your chest tall and your hips back. Keeping your core tight, sweep the bar toward the left side of your body, squeezing your lat. Return to the top, then pull it in toward your hips, then come back up and finish by sweeping it to your right side. Complete three sets of six reps on each side.

Face Pulls

Next up on this list of the best exercises to get rid of back fat is the face pull. Start by attaching a rope handle to the cable pulley station—make sure it's at neck level. Grip the rope so that your thumbs face you. Pull the cable out, and take two steps back. Assume a split stance for balance with one foot in front and one foot behind you. Then, pull the rope toward your face, flaring your elbows back at the end of the motion. Squeeze the back of your shoulders and your shoulder blades together before returning to the start position. Perform three sets of 15 reps.

RELATED: The Best Daily Bodyweight Workout Men Do To Build Muscle Over 40

Dumbbell Pullovers

The dumbbell pullover begins with you lying flat on your back on a workout bench, holding a dumbbell. Position the weight above you in both palms so they form a diamond shape. Then, straighten your arms out with a slight elbow bend. Keeping your core tight, pull the weight behind you until you get a good lat stretch. Once you've reached a good range of motion, pull the weight back toward your eyes to finish. Perform three sets of 10 reps.

Chin-ups

To perform a chin-up, start by grabbing the bar just outside of shoulder-width with your palms facing away from you. Pull your shoulder blades down. Next, pull your torso to the bar so that your chin clears it, squeezing your lats and upper back. Make sure to lean back slightly, reaching from your sternum rather than your chin as you come up. Lower yourself back into the starting position before performing another rep. Complete three sets of six to eight reps.

RELATED: 6 Exercises That Are Killing Your Back After 50

Dumbbell Rows

For this exercise, position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up toward your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete three sets of 10 to 12 reps on each arm.

Rowing

If you want a little more cardio or anaerobic work, you can add the rowing machine to your routine. Start toward the front of the machine with your knees bent and your hands grasping the handles. Then, use all the power in your legs to push your entire body backward in order to straighten your legs. Finish by leaning back and pulling with your arms and upper back until the handles are touching your chest.

If you're used to doing anaerobic activity, you can sprint hard for 500 meters for two to three sets, or start off building your endurance by rowing 1,000 to 2,000 meters.

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If you feel like losing weight as you age is more challenging than when you were younger, you're not alone. Many individuals don't remain as active when they grow older, and as a result, lose lean muscle. In order to turn things around, strength training is a must-do, as it helps you build and preserve muscle, burn more calories compared to cardio, and increase your metabolism.

Most people who are older and perform strength training spend too much time on single-joint movements such as curls, triceps extensions, and lateral raises. Although there's nothing necessarily wrong with those exercises, if you want to lose weight, you need to select the best bang-for-your-buck movements. So let's get into the 15 best exercises for rapid weight loss after 50. And when you're done reading, don't miss out on The Only 5 Exercises You Need To Lose 10 Pounds.

Dumbbell Goblet Squats

To set up for the dumbbell goblet squat, hold the head of a dumbbell in both hands like a "goblet" up by your heart's center. Maintain a tight core and a tall chest as you press your hips back and lower into a squat until your hips are at least parallel to the floor. Then, drive through your heels to stand back up. Be sure to flex your glutes and quads as you do so.

Dumbbell Rows

Start your dumbbell rows by firmly placing one hand and knee on a workout bench. Hold a dumbbell with your opposite hand as you extend that arm toward the floor. Then, row the weight up toward your hip, squeezing your lats and upper back at the end of the motion. Straighten your arm back down, and feel a solid stretch before rowing the dumbbell up again.

RELATED: 5 Eating Habits for Rapid Weight Loss After 50

Wide Grip Cable Rows

For this exercise, grab onto the wide grip attachment on a seated row machine. Firmly plant both feet on the footpad. Pull the handle out, then completely straighten out your legs. Keep your chest tall, and drive your elbows back toward your hips, squeezing your back and lats hard to finish. Straighten your arms, and get a good stretch in your shoulder blades.

Dumbbell Thrusters

Start dumbbell thrusters by holding a set of dumbbells up by your shoulders. Engage your core, and squat down until your hips become parallel to the floor. Once you hit parallel, drive through your heels, and use the momentum of the squat to press the weights overhead. Flex your triceps at the top of the motion, then, with control, lower the dumbbells back to your shoulders.

Dumbbell Walking Lunges

Begin your dumbbell walking lunges by holding a dumbbell in both hands with your arms extended at your sides. Bring one leg forward, and firmly plant that foot on the ground. Then, descend into a lunge until your back knee touches the ground. Step forward with the opposite leg for a lunge, and repeat.

Hack Squats

Hack squats begin with you placing your feet in front of you and pointing them out a bit. Press yourself up before hitting the switches to unlock the machine. Then, lower yourself using control as you would with traditional squats. Descend until your hips are at least at a 90-degree angle. Press through your heels in order to rise back up, squeezing your glutes at the top.

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Leg Presses

The leg press begins by sitting down and placing your feet on the platform just outside shoulder-width. Point your toes out a bit. Then, drive through your heels to press yourself away from the platform so your legs extend, and lower to the start position.

Bulgarian Split Squats

For Bulgarian split squats, stand tall with a dumbbell in both hands. Position your back foot on a workout bench, couch, or sturdy surface, and step out with your other foot just about two to three feet away from the bench. With control, lower your body into a split squat; your back knee should almost touch the floor. Then, press back up to standing, flexing your quads and glutes as you do.

Kettlebell Deadlifts

The kettlebell deadlift begins with you standing in front of the kettlebell. Your feet should be outside of the weight. Hinge your hips back, and squat down low enough to grab onto the kettlebell. Make sure your shoulders are lined up with the handle. Keep your core tight and your shoulders down, and take hold of the kettlebell by pushing through your heels. Stand up tall, and flex your glutes at the top of the movement. Reverse the motion to put the weight down.

Bodyweight Rows

For bodyweight rows, you can work with rings, a bar, or a TRX strap. If using a strap, make sure to grab onto it with a neutral grip. If you're using a bar, utilize an overhand or underhand grip. Stick your feet forward, and lean back slightly to at least 45 degrees. Engage your core, and pull yourself in by bringing your elbows toward your hips. Squeeze your lats and upper back hard, then straighten your arms fully.

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Lat Pulldowns

Lat pulldowns start by grabbing onto the bar with an overhand grip and placing your hands outside shoulder-width. Slightly lean back, and pull the bar down toward your sternum, squeezing your lats at the bottom of the motion. Feel the resistance on the way back up. Let your shoulder blades come up at the top for a solid stretch.

Incline Dumbbell Neutral Grip Bench Presses

Begin your incline dumbbell neutral grip bench presses by lying flat on your back on an incline bench. Hold a dumbbell in each hand, positioning them with your palms facing each other. Pull your shoulder blades back and down into the bench, and lower the weights. Once you feel a solid chest stretch at the bottom of the motion, press the weights back up. Flex your upper pecs and triceps at the top.

Dumbbell Pushups

For dumbbell pushups, position a set of dumbbells ahead of you. Assume a pushup/high plank position, and grab onto the dumbbells. Engage your core, and lower your chest toward the ground with control. Lower until your chest is just about an inch or two above the floor. Then, press yourself back up. Flex your triceps and pecs.

Landmine Deadlifts

Set up for landmine deadlifts by placing a barbell inside a landmine attachment. If you don't have one available to you, anchor the end of the barbell against a wall, which will deliver the same effect. Keep your chest tall, press your hips back, and squat down until you can grab the end of the bar. Brace your abs, then push through both heels to come back up. Flex your glutes hard at the top of the move, then reverse the motion back down to the floor.

Kettlebell Swings

Lastly, this list of the best exercises for rapid weight loss after 50 wraps up with kettlebell swings. Maintain a tall chest as you grab onto the kettlebell with both hands. Keep your core tight, and bring the kettlebell toward you before pressing your hips forward and squeezing your glutes. Swing the kettlebell until it becomes parallel to the floor. Then, use your lats in order to bring the weight back down. With a slight bend in your knees, pull the kettlebell back between your legs, and hip hinge backward before popping them forward to repeat.

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Along with following a healthy diet of lean proteins and fresh fruits and veggies, you should be amping up your daily step count and performing strength training exercises. For most individuals, I recommend carving out at least three days for strength training work each week and performing your cardio afterward if you want to get rid of your jelly belly.

In addition to all of that, it's important to make time for bodyweight exercises. Bodyweight training can seamlessly be worked into your routine, as you can do it anywhere, it's relatively quick, and all you need is your body weight! I recommend performing bodyweight movements as a separate workout altogether on your non-training days or sprinkled into your current fitness routine.

If you want to bid farewell to your jelly belly, these are the eight bodyweight exercises that'll help you do exactly that. Complete them as a circuit back-to-back or one at a time.

Bodyweight Squats with Pulse

The bodyweight squat with pulse starts with you placing your feet just outside shoulder-width. Maintain a tall chest and a tight core as you press your hips back and descend until your thighs are at least parallel to the ground. Come up 1/4 of the way, then go back down to perform a pulse. Drive through both heels to come back to standing. That counts as one rep. Complete three to four sets of 15 reps.

RELATED: The 5-Minute Daily Workout for Women To Melt Hanging Belly Fat

Pushups

Pushups start with you getting onto your hands and the balls of your feet. Your wrists should be below your shoulders. Keeping your core tight, lower your body toward the floor with a slight tuck in your elbows. Have your chest touch the bottom before pushing yourself back up to a high plank. Keep tension in your chest and your triceps as you perform this exercise. Complete three to four sets of 10 to 15 reps.

Split Squats

For split squats, assume a staggered stance with one foot in front of you and the other behind. Your chest should be tall and your core tight. Lower yourself until your back knee touches the ground, then drive through your front heel to return to standing. Complete three to four sets of 10 to 12 reps for each leg.

Walking Lunges

Start walking lunges by taking a long stride forward with one leg. Firmly plant your heel and descend into a lunge until your back knee touches the ground. Step through with your front leg to propel yourself forward, and repeat with the other side. Complete three to four sets of 12 to 15 reps for each leg.

RELATED: The Only 7 Belly Fat Exercises Worth Doing at the Gym

Bench Dips

For bench dips, start by having your body in front of a workout bench (or a sturdy surface of comparable height) with your palms on it. Keeping your shoulder blades pulled back, slowly lower yourself under control. As you come down, keep tension on your triceps, not your front shoulders. Push yourself up, flexing your triceps hard at the top. Complete three to four sets of 10 to 15 reps.

Side Plank Oblique Crunches

Begin side plank crunches by assuming the proper side plank position with your bottom leg in front of the top one. With your top hand holding your head, perform a side crunch by bringing your top elbow toward your bottom knee. Flex your oblique hard, then return to starting position before performing the next rep. Complete three to four sets of 10 to 15 reps on each side.

RELATED: The 10-Minute Workout To Lose Belly Fat & Sculpt Abs in a Month

Reverse Crunches

For reverse crunches, lie down on the ground, making sure to keep your lower back flat. With a tight core, raise your feet back toward your torso, flexing your abs hard. Then, slowly lower your legs to the floor while keeping tension in your core. Complete three to four sets of 10 to 15 reps.

Cross-Body Mountain Climbers

Last up on our list of the best bodyweight exercises to get rid of your jelly belly is the cross-body mountain climber. Start by getting into a pushup position. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take one knee and drive it toward the opposite elbow, flexing your obliques. Bring your leg back to the pushup position before repeating the motion with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Complete three to four sets of 10 reps per leg.

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The post 8 Bodyweight Exercises To Get Rid of Your "Jelly Belly" appeared first on Eat This Not That.

Exercising daily is a non-negotiable habit—especially if you have major fitness goals you want to accomplish. Everyday physical activity will help you burn calories, engage your muscles, and boost your overall fitness, so what are you waiting for? Here are seven no-equipment exercises for men to do daily. You can complete them as a standalone workout, do them one at a time, or perform them in a circuit fashion.

Bodyweight Squats

To get started with bodyweight squats, begin by maintaining an upright torso and a tight core as you sit back onto your heels to descend into a squat. Your thighs should form a parallel position to the floor. Then, push through both feet to come back up to standing, flexing your quads and glutes at the top of the movement. Complete three to four sets of 15 reps.

RELATED: 5 Exercises Men Should Do Every Day to Stay Fit

Feet-Elevated Pushups

Set up for feet-elevated pushups by assuming a pushup/high plank position with your hands shoulder-width distance apart on the floor. Raise your feet up, placing both on a sturdy surface such as a bench. Keeping your chest tall and your core tight, lower yourself under control until your chest touches the ground. Then, drive yourself up by pushing through your palms. Flex your triceps and chest at the top to finish. Complete three to four sets of 10 to 20 reps.

Bulgarian Split Squats

Start this next exercise standing tall. Rest your back foot on a workout bench or a couch, and step out with your other foot about two to three feet away from the sturdy surface. Hold a pair of dumbbells by your sides, then lower your body straight down—using control—so that your back knee almost touches the floor and your front knee forms a runner's lunge. Use your body weight to drive through your front heel to rise back up to standing, flexing your quads and glutes as you come back up. Complete three to four sets of 10 reps for each leg.

RELATED: 7 Best Exercises for Men to Gain Strength Without Equipment

Heel-Elevated Glute Bridges

To start heel-elevated glute bridges, position your heels on top of a sturdy elevated surface. Bend both knees. Maintain a tight core as you press through your heels, extending your hips up to form a glute bridge. Flex your glutes hard at the top of the motion, then lower back to the floor, maintaining control, before performing another rep. Complete three to four sets of 15 reps.

Single-Leg Deadlifts

For the single-leg deadlift, stand tall with your arms extended overhead and one knee "elevated" in front of you as if you're walking up an invisible stair. Next, gradually lean your body forward as if to touch the ground with your fingers. As you do so, extend your elevated leg behind you. Keep your back straight. Get a solid hamstring stretch at the bottom, then slowly return to the starting position, squeezing your glute to finish. Complete three to four sets of 12 reps for each leg.

RELATED: 9 Best Exercises for Men To Get Bigger, Stronger Legs

Side Planks

To perform the side elbow plank, lie on your side with your shoulders in line with the elbow that's on the floor. Keeping your core tight and your glutes squeezed, lift your hips up and forward so that your body forms a straight line. Hold this position for 30 seconds before switching sides.

Hollow Body Holds

Lie flat on your back with your arms extended overhead and your feet straight out and together. Pressing your lower back into the floor, slightly curl yourself up, lifting your legs and arms up. Your body should form the shape of a banana. Be sure to maintain tension in your core at all times and not to compensate with your lower back. You can regress the exercise by raising both your legs and arms higher until you obtain the strength to hold them lower. Remain in the hollow body hold for 20 to 30 seconds.

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If you're under the impression that your gym time needs to be a long drawn-out process, we're here with an expert-approved routine that will prove you wrong. You can get in a killer fitness session in as little as 15 minutes, so you have no excuses for missing your full-body workouts. So let's get to it!

In order to make your time most effective to reach your fitness goals, it's important to focus on strength training exercises. These moves engage more muscle groups, are more challenging for you, and will burn more calories than cardio. Here's a 15-minute total-body workout that focuses on strength exercises to get you into shape. Set a timer for 15 minutes, and perform a giant circuit of the following exercises back to back.

1. Dumbbell Clean

To kick off this 15-minute total-body workout, you'll start with the dumbbell clean, which will have you holding a dumbbell in both hands. Maintain a tall chest and a tight core as you press your hips back. Then, pop your hips forward, and "clean" the weight up to your shoulders. Next, squat down until your hips are parallel to the floor. Drive through the heels, and explode up. Press the weights up, and hold them with your elbows high. Reverse the motion by lowering the weights back down to the starting position before performing the next rep. Complete eight reps.

RELATED: 7 Floor Exercises That Drastically Change Your Body Shape After 40

2. Plank Open Row

Start the dumbbell plank open row by assuming a pushup/high plank position with a wide stance, gripping a pair of dumbbells that are resting on the ground. Keeping your core tight and your glutes squeezed, row one dumbbell up to your hip, then rotate the weight up and extend it straight toward the sky. Lower the dumbbell back down in the same pattern, then return to the pushup position before performing another rep with the other side. Complete five reps per arm.

3. Dumbbell Reverse Lunges to Step-ups

You'll begin dumbbell reverse lunges to step-ups in front of a workout bench while holding a pair of dumbbells. Perform a reverse lunge by stepping back with one leg and firmly planting your foot on the floor. Take that same leg, step through, and plant your heel firmly on top of the bench. Keeping your core tight, lean forward and drive through the heel, flexing your glute to come up. Reverse the motion and then perform another rep. Complete six to eight reps for each leg.

4. Dumbbell Press (1 ½ reps)

To perform the dumbbell press, grab a pair of dumbbells and hold them up at shoulder height with your palms facing each other. Press the dumbbells halfway up, then back down, and then all the way up. That counts as one rep. Complete eight reps.

RELATED: 6 Bodyweight Exercises To Transform Your Figure in One Month

5. Dumbbell Drag Curls

Start dumbbell drag curls by holding a pair of dumbbells with your chest tall and your core tight. Next, initiate the motion by "dragging" the weight up your torso while bringing your elbows back until your hands are just about chest level. Flex your biceps hard, then lower under control until your arms are completely straight before performing another rep. Complete 12 reps.

6. Standing Overhead Dumbbell Triceps Extensions

Start this next exercise by grabbing a dumbbell with both hands and raising the weight overhead. While maintaining a tall chest and a tight core, lower the weight all the way down behind your head until your biceps touch your forearms. Get a solid stretch at the bottom of the motion, then extend your elbows back, flexing your triceps to finish. Complete 10 to 12 reps.

RELATED: The 10-Minute Workout To Lose Belly Fat & Sculpt Abs in a Month

7. Leg Lifts Over Dumbbell

Begin leg lifts by placing a dumbbell (or elevated marker) before you. With your feet straight and together, lift them up a few inches off the floor, then lift them above the dumbbell. Raise your legs over and back, maintaining tension in your core throughout the exercise. Complete 10 reps.

8. Double Dumbbell Crunches

This last exercise begins with you lying flat on your back, bending your knees, and holding a pair of dumbbells. With your arms straight, crunch up while pushing your arms toward the sky. Flex your abs hard at the top of the motion, then resist on the way down until you're back on the ground. Complete 10 to 15 reps.

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