4 Exercises To Help Conquer Male Middle Age Spread

We’ve all heard the common excuse – “I don’t have the time to exercise!” In many cases, this just might be true. Our lifestyles these days are hectic and just about everyone is in a rat race. The focus is on forging ahead in their careers so that they can provide better for their families.
And so male middle age spread just becomes a normal part of life.

middle age spread

While this is well and good, very often, exercise and fitness is pushed to the backburner and forgotten. So many men believe that they’ll exercise ‘later’ once they’ve achieved what they want. Unfortunately, by then it’s often too late.

Their muscles have lost strength. Their energy levels are low and trying to become active again becomes a Herculean task. Even climbing up a flight of stairs leaves them winded because their stamina is at an all-time low.

To prevent such a situation from occurring, it’s best to engage in quick workouts that will elevate your heart rate, tone your muscles and put you in fat burning mode. It’s not the duration that matters but the intensity and activity that counts.

Below, you’ll find a list of short workouts that you can do in the privacy of your own home. They’re not more than 10 minutes long and you can do them once or twice a day. Anybody can fit in 10 minutes into their daily schedule to get a quick workout.

Jump Rope

There is a reason boxers incorporate so much jump rope training in their workouts. It is extremely powerful for building your stamina. Even two 10-minute sessions a day will burn 1000 calories a week.

You can do it indoors or outdoors and all you need is a jump rope. No fancy equipment is required. You could do a quick 10-minute session the moment you wake or when you return home from work.

Jump rope training is one of the few exercises that will tone your legs, arms and also boost your stamina. Your excess fat will melt off and your dad bod will start to disappear as your body gets more sculpted.

Push Ups

One of the trademarks of military training are push-ups. There’s a reason they’re a staple in any soldier’s training routine. Push-up are excellent for toning your upper body. Your chest, triceps, shoulders and to some extent your core and back muscles are recruited too.

Push-ups will also build strength in your upper body and they can be done without any equipment. In just a few minutes, you could get a really good upper body workout from push-ups alone.

You can always search online for schedules that will take you from a beginner who does only 2 or 3 push-ups to someone who can pump out 20 push-ups with good form in a month.

Generally, as long as you do as many as you can each time and on a consistent basis, you will improve. The army does not use push-up schedules and yet the soldiers get stronger and stronger. How does that happen?

Repetition. It’s that simple. The more often you do push-ups, the better you’ll get and the stronger you’ll be. So, don’t overthink it and just pump them out whenever you can.


Planks are more effective than crunches and sit ups for working your core and abdominal muscles. The most important point to note about planks is that your form must be correct.

Your elbows must be flat on the ground. Your back must form a straight line. Your butt shouldn’t protrude out too far or sink too low. The body should be in a straight line.

Hold the plank for a minute if you can. Most people who are beginners will struggle with this too. It may seem like the longest minute. Over time, your core muscles will get stronger and you’ll be able to hold the plank for several minutes with ease.

Wall sits and squats

To tone the legs, you don’t need a barbell with heavy weights to do squats. You can always do normal bodyweight squats, jumping squats, Bulgarian split squats and so on. As long as there is repetition and you can feel the ‘burn’ in your thigh muscles, you’re doing well.

Wall sits are a form of isometric exercise. You’ll lean against a wall and do a half-squat and hold the position when your legs are at a 90-degree angle. It’s akin to sitting on a chair but there’s no chair and the wall is acting as a support. Hold this position as long as you can and you’ll see just how difficult it really is. It will really work your legs and your abs too.


Follow these 4 exercises daily for a month and you’ll see just how effective they are. You’ll notice that your body is getting stronger and starting to look better. The longer you keep at it and add a variety of exercises, they better you’ll feel and look. With time, your male middle age spread will be gone and you’ll be a picture of physical fitness instead.

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