If you’re concerned about belly fat you’ve seemingly developed over time, establishing the right game plan is key. After all, belly fat—particularly visceral fat—places you at a greater risk of developing serious health issues, including metabolic syndrome, type 2 diabetes, fatty liver disease, cardiovascular disease, sleep apnea, certain forms of cancers, and more. It’s important to learn the right workouts that can help strengthen your core and support fat loss. When combined with a calorie deficit and healthy lifestyle changes, you will start working your way toward your goals.
To get you started on the right track, we spoke with a fitness pro. Below are four standing exercises that can help strengthen and firm your midsection faster than sit-ups after 65.
“Most people over 65 avoid standing core work because they’re worried about balance. That’s backwards. Standing exercises that challenge the core under load are exactly what maintains the balance and hip stability that keeps them upright in the first place. Sit-ups don’t do that. They work one muscle in one plane while you’re lying on the floor,” explains Rob Moal, CPT with Train Like Rob who’s based in Vancouver, BC and has over 20 years of experience helping clients build strength, shed fat, and move without pain.
Standing March With Anti-Rotation Hold
“Forces the deep core to resist rotation with every step. That’s the actual job of the core: stopping unwanted movement, not creating it,” Moal tells us.
- Start by standing tall with your feet hip-width apart, positioned sideways to the resistance band’s anchor point.
- Hold the band in front of your chest and step away from the anchor until there’s noticeable tension.
- Activate your core and keep your torso forward, resisting the band’s pull.
- Gradually lift one knee up to hip level while maintaining tall posture.
- Use control to lower.
- Lift the other leg, lower, and continue to march in place.
- Repeat on the other side.
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Suitcase Carry
“In this exercise, the core works overtime to stop you tipping sideways. Builds real lower core strength that transfers straight to picking things up and carrying groceries,” Moal notes.
- Begin standing tall, holding a moderate weight at your side, like a suitcase.
- Walk straight for the prescribed time without allowing your loaded shoulder to dip down.
- Repeat on the other side.
RELATED: 6 Daily Standing Moves That Build Strength and Shrink Your Waist
Standing Bird Dog
“The standing bird dog hits deep core stabilizers and glutes at the same time. Most floor exercises miss that combo completely,” Moal points out.
- Begin standing tall with your feet hip-width and arms relaxed by your sides.
- Activate your core while maintaining a neutral spine.
- Shift your body weight onto one leg, maintaining a slight bend in your standing knee.
- Slightly hinge forward at the hips while lifting the opposite leg straight behind you.
- At the same time, reach the opposite arm forward ahead of you.
- Maintain level hips.
- Hold for a moment before returning to the start position.
RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50
Standing Paloff Press
“Anchor a band to the side, press it straight out from your chest, and resist the pull. Pure anti-rotation. No spinal flexion, so it’s easy on the lower back. That matters a lot more at 65 than it did at 25,” Moal says.
- Stand tall, perpendicular to an anchor point, with your feet hip-width apart and a soft bend in your knees.
- Hold a resistance band at chest level.
- Breathe out as you extend your arms ahead of you, resisting rotation.
- Return your arms back to the starting position.
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