4 Standing Exercises That Melt Belly Fat in 30 Days After 50

Unwanted belly fat can occur with age. Growing older means your body endures many natural changes, including the loss of lean muscle, changes in skin elasticity, and more.

“As we age, we naturally tend to lose muscle mass and may become less active, both of which can reduce daily calorie expenditure,” explains Jim White, RDN and Exercise Physiologist at BULT. “Hormonal changes can also affect where we store fat. For women, declining estrogen around menopause can contribute to increased abdominal fat, while men experience age-related hormonal and body-composition changes as well.”

Belly fat is typically composed of subcutaneous fat (which is situated just beneath your skin) and visceral fat (which is located deep inside your abdomen and wraps around your vital organs). Visceral fat is quite concerning, because carrying around excess can cause health issues like inflammation, type-2 diabetes, high blood pressure, and stroke.

To help get you on the right path, White shares four standing exercises you can do to start strengthening your midsection and melting body fat after 50.

“In 30 days, the biggest wins would be better core strength and endurance, balance, posture, coordination, and muscle tone. They can also increase calorie expenditure as part of an overall workout routine,” White tells us.

Standing Knee Drives

1. Start standing tall, feet hip-width apart.
2. Reach your left arm overhead.
3. Drive your right knee up toward your elbow.
4. Return to the start position.
5. Then, reach your right arm overhead and drive your left knee up toward your elbow.

RELATED: 5 Best Low-Impact Exercises To Melt Belly Fat After 55

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: 5 Standing Moves That Shrink Belly Fat Faster Than Crunches After 40

Standing Paloff Press

1. Stand tall, perpendicular to an anchor point, with your feet hip-width apart and a soft bend in your knees.
2. Hold a resistance band at chest level.
3. Breathe out as you extend your arms ahead of you, resisting rotation.
4. Return your arms back to the starting position.

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

Squat-to-Rotations

1. Begin standing tall with your feet shoulder-distance apart and arms at your sides.
2. Bend your knees and press your hips back to lower into a squat.
3. Press through your feet to rise back up.
4. As you do, rotate your torso to the right, reaching your arms toward the right.
5. Return to the center.
6. Descend into another squat.
7. As you rise, rotate your torso to the left, reaching your arms toward the left.

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