Savoring a warm corn muffin top with butter for breakfast is always a delightful treat. However, “muffin top” takes on an entirely different meaning when it appears around your waistline. This excess fat tends to hang over the top of your favorite jeans and makes them challenging to zip up. When your waistline grows, you could end up developing visceral fat—the dangerous type of fat that surrounds your internal organs and poses serious health risks.

The best way to address a muffin top is by improving your diet, keeping stress at bay, getting enough restful sleep, and incorporating the right exercises into your routine. To kick off your journey, we learned four simple wall exercises that are perfect if you don’t feel like hitting up the gym after 60.

“The wall gives you a stable place to work. You can challenge your abs without getting onto the floor. Standing closer makes it easier. Stepping a little farther away makes it harder as long as your feet stay planted,” explains Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC. “Gym machines can build core strength. These wall exercises give you another accessible option. Your abs have to hold your trunk steady while you shift your weight or move a limb. That’s useful practice for everyday movement.”

Below, Siwicki shares four wall exercises to add to your routine.

Wall Forearm Plank

1. Begin by standing tall facing a wall.
2. Place your elbows and forearms flat against the surface, shoulder-distance apart.
3. Take a big step back.
4. Actively brace your core and squeeze your glutes.
5. Hold the position for the prescribed amount of time.

RELATED: 4 Daily Standing Drills That Flatten Belly Overhang Better Than Ab Workouts After 45

Wall Plank Shoulder Taps

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. Lift your right hand and tap your left shoulder.
5. Return that palm to the wall.
6. Then, lift your left hand and tap your right shoulder.
7. Return to the wall and continue to alternate.

RELATED: 5 Standing Exercises To Shrink Lower Belly Fat in 30 Days After 55

Slow Wall-Supported Knee Lifts

 

1. Begin standing tall facing a wall, feet hip-width apart.
2. Have both hands resting lightly on the wall for support.
3. Slowly lift your right knee up toward your chest, making sure to keep your torso steady.
4. Lower with control.
5. Repeat on the other side, and continue to alternate knee lifts.

RELATED: Over 45? These 4 Standing Exercises Burn Belly Fat in 30 Days

Standing Side Planks

1. Begin standing sideways next to a wall with your forearm placed against the wall.
2. Step your feet slightly away from the wall and keep them together.
3. Lean into your forearm and keep your body straight from head to feet.
4. Hold the position for the prescribed time.
5. Repeat on the other side.

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