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7 Powerful Exercises For Women To Kiss Belly Fat Goodbye After 30 Years

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3 years ago

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7 Powerful Exercises For Women To Kiss Belly Fat Goodbye After 30 Years
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7 Powerful Exercises For Women To Kiss Belly Fat Goodbye After 30 Years

Kiss farewell to that pesky abdominal fat! We’ve found the ideal fitness routine to help women in their 30s lose that pesky tummy fat. Meet Rose McNulty, a qualified fitness trainer and nutrition coach who has created a well-designed strength-training plan. Prepare for a flatter, more toned belly and an increase in confidence!

Let us now address the myth. There is no secret solution that mainly targets abdominal fat. But don’t worry; we have a strategy that combines focused exercises and fat-burning procedures to help you lose those excess pounds, strengthen your core, and attain the toned stomach you want.

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While you can’t spot reduce fat, focusing on the areas you want to slim down assures that when the fat does fall off, you’ll have toned muscles ready to show. It’s critical to obtain enough total activity, add cardiovascular training into your routine, and eat a balanced, healthy diet if you want to lose belly fat. 

But pay attention to strength training! Not only does it burn calories and aid in weight loss, but it also increases your metabolism, causing you to burn more calories throughout the day.

Continue reading if you’re ready to say goodbye to excess belly jiggle. We’ve compiled a list of McNulty’s recommended strength workouts for women over 30 to assist you in losing that pesky belly fat. For more advice and strategies, read our article on the 6 Belly Fat Exercises You Should Begin Doing in Your 30s.

1. Squats with your weight

Imgae source- Lower Body Circuit Blast to Tone Your Legs (verywellfit.com)
Image source- 8 Reasons You Should Do Squats Every Day – The Fashion Central

Bodyweight squats are a powerful exercise that can help you lose belly fat and tone your abdomen. This compound movement not only develops your lower body but also aids in fat burning by utilising various muscular groups such as the glutes, quadriceps, and core. Squats can help you improve your posture and stability while also working on your core strength.

Stand with your feet shoulder-width apart to perform a bodyweight squat. To get into a squat, bend your knees and shift your hips back. Maintain a neutral spine throughout the exercise and lower yourself until your upper thighs are roughly parallel to the floor. To return to the beginning position, push through your heels.

Once you’ve mastered the bodyweight squat, challenge yourself by using additional weights like dumbbells, kettlebells, or barbells. To maximise the effects, perform three sets of eight to twelve reps. Begin your journey to a toned and powerful stomach with bodyweight squats now.

2. Leg Raises While Hanging

Image source- Flavia Vieira (girlswithmuscle.com)

Want to get rid of that bothersome tummy fat and have washboard abs? Hanging leg lifts are the way to go. This brutal exercise sculpts a flat, chiselled belly by targeting your lower abdomen. Crunches aren’t cutting it? Try out hanging leg lifts!

To begin, locate a pull-up bar or a robust overhead bar and grasp it with an overhand grip. Hang down straight with your arms extended. Lift your legs straight up while engaging your core and keeping your upper body firm. Beginners can make it easy by bending their knees, while those eager for a challenge can maintain their legs straight. 

Lift your legs until your quads are parallel to the floor, then slowly drop them. Prepare to feel the heat! Perform three sets of 10 to 15 repetitions and watch your abs develop.

3.Russian Twists with Medicine Ball

This circular workout focuses on your obliques, often known as side abs, for a beautifully shaped stomach. You only need a light medicine ball and a comfortable area on the floor. Sit down and lean back slightly, bending your knees and elevating your feet off the ground. Engage your core muscles and begin twisting your torso from side to side. Throughout the action, keep the medicine ball close to your body with both hands.

Remember to keep your core engaged and your spine and shoulders in a neutral position. Follow McNulty’s professional guidance and aim for three sets of 15 reps per side. Prepare to sweat and get your ideal waistline with Russian twists!

4. Planks

Are you ready to tone and strengthen your core like never before? Look no further than the tried-and-true plank exercise. The plank, according to fitness expert McNulty, works your entire core, including your abs, glutes, upper body, and legs.

Begin the plank on all fours with your hands shoulder-width apart. Step your feet out until your body is in a straight line from your shoulders to your ankles. Maintaining this straight line and keeping your hips low as you work your core muscles is critical.

Holding the plank posture for as long as your workout requires will test your endurance. Set a goal of three sets of 30 to 60-second holds, and watch your core strength skyrocket.

5. Dead Bugs

Try this simple core exercise that can do wonders for your waistline and tummy. Lie down and imitate the movements of a dead bug. This low-impact exercise not only strengthens your core but also improves your coordination.

To begin, lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower your right arm slowly to the floor while straightening your left leg, keeping your lower back flat on the floor. Return to the beginning position and do the opposite side. Three sets of 12 to 15 repetitions on each side are recommended.

6. Scissor Kicks

This basic yet compelling technique works not only your lower abs but also your core, glutes, and legs.

Begin by lying on an exercise mat with your legs extended. For further support, place your hands at your sides or underneath your lower back or glutes. Engage your core and lift your legs off the floor gently.

This is where the magic happens. Raise your right leg straight up, keeping your left leg just above the floor. Lower your right leg while simultaneously raising your left leg, and repeat this scissor-like motion for the allotted amount of reps or duration.

Aim for three sets of 15 to 20 reps per leg for best results. Prepare to feel the burn and see your lower abs contoured like never before.

7. Pushups

Prepare to increase upper-body strength and stability with the traditional compound movement of pushups. This workout not only strengthens your core muscles but also helps you lose fat. What’s the best part? As your fitness level improves, you can try different versions.

Refrain from being concerned if full pushups appear complicated at first. As a modification, fitness coach McNulty proposes utilising a wall or executing knee pushups.

To begin, get down on all fours with your hands shoulder-width apart. Extend your legs such that your body forms a straight line from your shoulders to your ankles. Bend your elbows and lower yourself to the floor, keeping your upper arms at a 45-degree angle from your torso. Then, once your upper arms are parallel to the floor, push back up. Make three sets of as many reps as you can.

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President Tinubu Confers National Honours on 50 Pro-Democracy Figures

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3 days ago

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12/06/2026

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President Tinubu
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President Tinubu honoured 50 Nigerians on Democracy Day 2026, including Dasuki, Joe Igbokwe and Dele Alake. See the full list and what it means.

president Tinubu

On 12 June 2026, President Bola Tinubu conferred national honours on 50 Nigerians described as key figures in the country’s pro-democracy struggle.

The announcement was made during the 2026 Democracy Day address, which commemorates the annulled 12 June 1993 presidential election. Honourees include journalists, civil rights activists, and military officers.

President Bola Tinubu conferred national honours on 50 prominent Nigerians on Friday, 12 June 2026. The honourees were recognised as central participants in the nation’s pro-democracy movement, a campaign that opposed military dictatorship throughout the 1990s.

The announcement formed part of the president’s nationwide 2026 Democracy Day address. Democracy Day marks the anniversary of the 12 June 1993 presidential election, a poll widely regarded as the freest in Nigerian history before its annulment by the military government of the period.

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This article outlines the context of the awards, identifies the categories of honourees, names notable recipients such as Sambo Dasuki, Joe Igbokwe, and Oladele Alake, and explains the next steps in the conferment process.

Why did Tinubu confer the national honours on 12 June 2026?

The conferment is tied directly to Democracy Day, an annual observance commemorating the 12 June 1993 presidential election. President Tinubu used the occasion to recognise individuals identified as central figures in Nigeria’s transition from military rule to civilian democracy.

In his address, the president stated that the honourees suffered persecution in the course of the pro-democracy struggle. He noted that many endured indignities, exile, incarceration, and, at times, solitary confinement so that Nigeria could enjoy democratic governance today.

The recognition therefore functions as both a historical acknowledgement and a formal state honour, linking the sacrifices of the 1990s to the present democratic order.

Who are the notable recipients of the national honours?

The honours list comprises several categories of recipients, including journalists, civil rights leaders, legal practitioners, and senior military officers. Among the most widely recognised names are the following:

  • Oladele Alake, a long-standing public figure in Nigerian governance and media.
  • Joe Igbokwe, a prominent political activist and commentator.
  • Colonel Sambo Dasuki, a senior military officer included in the soldier-democrats category.
  • Dr Joe Okei-Odumakin, a recognised civil rights campaigner.
  • Dr Arthur Nwankwo (posthumous), honoured for his role in the democratic struggle.
  • Ben Charles-Obi (posthumous), recognised among the journalists and activists.

The inclusion of posthumous awards reflects the state’s intention to acknowledge contributors who did not survive to witness the present democratic dispensation.

What categories of honourees were recognised?

The honours list is organised into two broad groupings. The first comprises journalists, lawyers, academics, and civil rights leaders. The second comprises military officers designated as “soldier-democrats”.

Journalists, lawyers, and civil rights leaders

This grouping recognises individuals who advanced the pro-democracy cause through media, advocacy, and legal channels. Named recipients include:

  • Barrister Ayoka Lawani
  • Tunde Fagbenle
  • Oladele Alake
  • Olatunji Bello
  • Louis Odion
  • Segun Babatope
  • Sam Omatseye
  • Sir Ademola Osinubi
  • Bola Bolawole
  • Lade Bonuola
  • Femi Kusa
  • Debo Adeniran
  • Chief Ayo Opadokun
  • Chief Ralph Obiora
  • Ose Osayande
  • Barrister Osa Director
  • Professor Sylvester Odion-Akhaine
  • Dr Arthur Nwankwo (posthumous)
  • Dr Osagie Obayuwana
  • Dr Joe Okei-Odumakin
  • Barrister Titus Mann
  • Joe Igbokwe
  • Richard Akinnola
  • Ben Charles-Obi (posthumous)
  • George Mbah
  • Dr Niran Malaolu
  • Major-General Ishola Williams (retired)
  • Femi Aborisade
  • Jenkins Alumona
  • Gbemiga Ogunleye
  • Muyiwa Adekeye
  • Babajide Kolade-Otitoju
  • Ike Okonta

Soldier-democrats

This grouping recognises military officers associated with resistance to military dictatorship. Named recipients include:

  • Major-General M. A. Garba
  • Brigadier-General Lawal Jaafaru Isa
  • Colonel Umar Farouk Ahmed
  • Colonel Sambo Dasuki
  • Colonel Lawan Gwadabe
  • Brigadier Jonathan Ndam Temlong
  • Colonel Musa Shehu
  • Major-General Chris Eze
  • Major-General Harris Dzarma
  • Colonel Isa Jibrin
  • Major-General Joseph Oshanupin
  • Colonel Olusegun Oloruntoba, Olugbede of Gbede Kingdom
  • Lieutenant-Colonel Happy Kefas Bulus
  • Colonel J. Okai
  • Colonel Emmanuel Ndubueze
  • Lieutenant-Colonel Yakubu Muazu
  • Brigadier Yahaya Abubakar, the current Etsu Nupe and existing holder of the CFR title

When will the awards be formally presented?

The president stated that the formal presentation and conferment of the awards will be carried out in the coming days. According to the address, the full honours list will be released within the next few days.

The announcement therefore represents the declaration stage of the process rather than the formal investiture, which is scheduled to follow.

What does this conferment signify for Nigeria?

The 2026 Democracy Day honours connect the historical pro-democracy struggle to contemporary national recognition. By including journalists, activists, lawyers, and military officers, the awards acknowledge a broad spectrum of contributors to Nigeria’s civilian transition.

The presence of posthumous awards further underlines the state’s intention to honour participants across generations, including those who did not live to see the present democratic order.

Frequently asked questions

How many Nigerians received national honours on Democracy Day 2026?
President Bola Tinubu conferred national honours on 50 Nigerians during the 2026 Democracy Day address on 12 June 2026.

Why is 12 June significant in Nigeria?
12 June marks the anniversary of the 1993 presidential election, which was annulled by the military government of the time. The date is now observed as Nigeria’s Democracy Day.

Who are the most notable recipients of the 2026 national honours?
Notable recipients include Oladele Alake, Joe Igbokwe, Colonel Sambo Dasuki, and Dr Joe Okei-Odumakin, alongside posthumous honourees such as Dr Arthur Nwankwo and Ben Charles-Obi.

Were any awards conferred posthumously?
Yes. Posthumous honours were conferred on Dr Arthur Nwankwo and Ben Charles-Obi in recognition of their contributions to the pro-democracy struggle.

When will the national honours be formally presented?
President Tinubu stated that the formal presentation and conferment will take place in the coming days, with the full honours list to be released shortly after the announcement.

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Dating A Short Man Feels Like I Am Dating My Son— Diminutive Ghanaian Woman (Video)

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2 years ago

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29/11/2024

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A short-statured Ghanaian woman has sparked online debate after making contentious remarks regarding her romantic relationship preferences.

Diminutive Ghanaian Woman

During a recent interview with De God Son TV, the diminutive lady expressed her aversion to dating guys of shorter height despite her diminutive Ghanaian woman. She remarked that short men do not match her “specifications” for relationships.

When questioned about her explanation, she stated that she sees shorter men as resembling infants, even though they are adults.

“I have a 7-year-old son, so dating a short man feels like dating my son,” she explained, finding parallels between her personal and romantic lives.

Watch the video below.

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Davido Trends As His New Rolls Royce And Tesla Cybertruck Land In Nigeria (PHOTOS)

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2 years ago

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29/11/2024

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Davido tesla cybertruck
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Once again, Nigerian singer Davido has made headlines for proving his status as a rich man with two luxury cars entering Nigeria: a Rolls-Royce and a Tesla Cybertruck.

Davido

The musician posted a picture of the trip on social media, his pure white Rolls Royce parked on the runway, ready for shipment.

https://femotech.com.ng/coming-out-as-hiv-positive-was-harder-than-coming-out-as-gay-gay-rights-activist-bisi-alimi-video/

Another photo depicted the Tesla Cybertruck being loaded into an aircraft to verify the truck’s arrival in Nigeria.

Davido tesla cybertrucks

Cubana Chief Priest, another close associate and entrepreneur, also saluted the new cars with an Instagram image. He congratulated Davido on his feats, dubbed him the “GOAT,” and hinted at a festive December with new vehicles added to the singer’s collection.

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