One fact of aging is that your body changes in many ways. You naturally start to lose muscle mass, hormones shift, and your metabolism can change. The sooner you make exercise part of your regular routine, the better off you’ll be to support your long-term health and well-being.

You may have noticed your waistline getting thicker, and this is something to be mindful of. An increasing waistline can signify an accumulation of visceral fat, the type of fat that wraps around your internal organs. Excess visceral fat can place you at a greater risk of developing high cholesterol, diabetes, heart disease, and more. The plot thickens as you get older—and so can your waistline. That’s why it’s crucial to take action.

We spoke with 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, to learn five morning exercises that can start the process of firming your waistline after 60.

“Morning works well because it gives the workout a regular place in your schedule. Do it after brushing your teeth or before breakfast. Something you already do every day becomes [a] reminder. There isn’t a special morning fat-burning effect—consistency is the benefit,” Siwicki tells us.

While you might feel stronger or notice better control within just a few weeks, Siwicki wouldn’t guarantee a slimmer waistline in just 21 days.

“These exercises build strength. Changes in waist size depend on overall body fat and other factors. The timeline will be different for everybody,” he stresses.

If you’re ready to get started, let’s dive in.

Dead Bugs

1. Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the mat and engage your core.
3. Lower one arm and the opposite leg with control.
4. Return to the start position.
5. Continue to alternate.

​​RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches

Bird Dog

1. Start on all fours in a quadruped position.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides and continue to alternate.

RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50

Modified Side Plank

1. Lie on your side with your elbow under your shoulder and bottom knee bent to 90 degrees.
2. Activate your core and lift your hips off the floor.
3. Extend your top arm toward the ceiling.
4. Hold for the prescribed time.
5. Repeat on the other side.

RELATED: 5 Expert Tricks That Melt Stubborn Belly Fat When Diet and Exercise Fail After 50

Suitcase Carry

1. Begin standing tall, holding one dumbbell at your side, like a suitcase.
2. Walk straight for the prescribed time without allowing your loaded shoulder to dip down.
3. Repeat on the other side.

RELATED: 6 Daily Standing Moves That Build Strength and Shrink Your Waist

Goblet Squats

1. ​​Stand tall with your feet slightly wider than shoulder-width.
2. Grasp a dumbbell with both hands, and hold the weight in front of your chest with your elbows pointing down and tucked in.
3. Hinge at the hips and bend your knees to squat, keeping the weight in place.
4. Squat as far as you can with a straight back.
5. Push through your heels to return to the starting position.

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