4 Wall Exercises That Flatten Lower Belly Faster Than Crunches After 65

Crunches are a staple in many ab day workouts. This exercise engages the muscles at the front and sides of your core—especially the rectus abdominis. But getting up and down off the ground can be challenging for some older adults, particularly in those with knee issues or arthritis. So, if you’re looking to strengthen your core, we spoke with

Peter Feysa, a pro trainer of 20+ years and the founder of STATE360 Fitness & Performance, who shares four wall exercises that could get the job done more efficiently after 65.

“Crunches put stress directly on the discs of the spine because you’re constantly bending your spine forward. If you already have lower back problems, this is exactly what causes flare-ups and aggravation. All this can be avoided with the wall exercises,” Feysa explains. “Wall exercises also give you the ability to practice balance and coordination at the same time, which is the gold standard  programming for people over 65 who want to live healthy lives.”

Standing Wall Pelvic Tilt

 

“You’re training that lower belly bulge to disappear because you’re teaching your corset muscle (TVA) to stay locked in one rep at a time,” Feysa says.

1. Stand tall against a wall.
2. Press your lower back into the surface while drawing in your belly button. Think about pulling your belly button in toward the back of your spine.
3. Release and create space between your lower back and the wall.
4. Repeat for 10 reps.

RELATED: 5 Simple Exercises That Reduce Belly Overhang and Inflammation After 60

Wall-Supported Marching

“The hip flexion (knee lifting) is what directly engages multiple core muscles that support the spine, while also practicing coordination and balance,” Feysa tells us.

1. Begin standing tall, facing a wall with both hands resting lightly on the surface for support.
2. Shift your body weight onto your left leg, keeping your standing leg slightly bent.
3. Slowly lift your right knee up toward your chest, then lower it.
4. Repeat on the other side, and continue to “march” in place.
5. Perform 10 reps.

RELATED: This 20-Minute Bodyweight Workout Melts Hanging Belly Fat Better Than Crunches After 40

Wall Plank

“This plank variation is one of the best ways to decrease that lower belly bulge while practicing holding your stomach in because of the sheer amount of muscles it activates at the same time,” Feysa tells us.

1. Begin by standing tall facing a wall, about arm’s length away from the surface.
2. Place your palms flat against the wall at shoulder level, shoulder-distance apart.
3. Brace your core and squeeze your glutes.
4. Hold the position for the prescribed amount of time.

RELATED: The #1 Walking Method To Shrink Belly Fat Fast After 50, According to a Trainer

Wall Dead Bug

1. Begin standing tall, arm’s-length away from the wall at shoulder height.
2. Tighten your abs and suck in your stomach.
3. Slowly lift one knee up to chest height while lifting the opposite hand against the wall.
4. Switch between sides while maintaining a straight back.

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