There’s a lot more to building visible abs than knocking out crunches on the floor. Standing exercises let you put resistance through your core while you move, giving your abs more to control than repeated spinal flexion. After 65, that makes them especially useful for building a stronger midsection while staying upright.
Of course, stronger abs are only part of what makes them visible. You still need enough muscle through the midsection, and body fat has to come down enough for that definition to show. Strength training helps with the muscle side, while nutrition and overall activity handle much of the rest.
The exercises below keep your core working under load instead of isolating it in one position. Some force you to stay square while resistance tries to pull you off center, while others challenge you as you march or walk. That gives your abs a broader strength challenge than another round of crunches.
Dumbbell March
Marching gets a lot harder once you add weight. Each time one foot leaves the floor, your core keeps your torso steady while the load stays in place. That gives you a simple way to train bracing while your lower body keeps moving.
Muscles Trained: Abs, hip flexors, glutes, shoulders.
How to Do It
- Hold one dumbbell at your chest or one in each hand.
- Stand with your feet about hip-width apart.
- Brace your abs.
- Lift your right knee toward hip height.
- Lower your foot with control.
- Switch sides and continue alternating.
Recommended Sets and Reps: Perform 2 to 3 rounds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Bodyweight march, goblet hold march, suitcase march.
Form Tip: Keep the weight close to your body as you march.
RELATED: 5 Daily Exercises Women Over 70 Need to Keep Their Hips Strong
Pallof Press
This one trains the core by making it resist rotation. The band pulls your torso toward the anchor, and your abs keep you facing forward as your arms move. It’s a strong way to build tension through the midsection without doing another crunch variation.
Muscles Trained: Abs, obliques, shoulders.
How to Do It
- Anchor a resistance band around chest height.
- Stand sideways to the anchor.
- Hold the band against your chest with both hands.
- Step away until you feel steady tension.
- Press your hands straight out.
- Bring them back in and repeat before switching sides.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps per side. Rest for 30 to 45 seconds.
Best Variations: Pallof hold, half-kneeling Pallof press, stronger-band press.
Form Tip: Keep your chest facing forward as your hands move.
Med Ball Chop
Now you can let the torso rotate instead of fighting against it. Med ball chops train the abs and obliques through a controlled diagonal pattern, giving the core a different challenge than the Pallof press. Keep the ball light enough to guide the motion instead of swinging through it.
Muscles Trained: Abs, obliques, shoulders, glutes.
How to Do It
- Stand with your feet about shoulder-width apart.
- Hold a medicine ball with both hands.
- Bring the ball toward one shoulder.
- Rotate through your torso.
- Guide the ball diagonally toward the opposite hip.
- Return with control and finish your reps before switching sides.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps per side. Rest for 30 to 45 seconds.
Best Variations: Bodyweight chop, lighter med ball chop, slow diagonal chop.
Form Tip: Rotate through a range you can control without yanking the ball.
RELATED: 5 Couch Exercises That Flatten Lower Belly Faster Than Sit-Ups After 65
Suitcase Carry
A weight hanging from one hand constantly tries to pull you toward that side. Your obliques have to keep you upright as you walk, which creates a lot of core tension without much setup. Use a load that feels challenging while still letting you stay tall from start to finish.
Muscles Trained: Obliques, abs, grip, shoulders.
How to Do It
- Hold a dumbbell or kettlebell in one hand.
- Stand tall with your feet about hip-width apart.
- Brace your abs.
- Walk forward at a controlled pace.
- Keep your torso upright.
- Finish the distance, then switch hands.
Recommended Sets and Reps: Perform 2 to 3 carries of 20 to 40 seconds per side. Rest for 30 to 45 seconds.
Best Variations: Lighter suitcase carry, slower carry, suitcase march.
Form Tip: Walk tall without leaning toward the weight.
RELATED: 4 Standing Exercises That Decompress Your Spine After 60
Build More Definition Through Your Midsection
Training your abs hard enough to grow is only one part of developing visible definition. Use these exercises two to four days per week and let the rest of your routine support the body-composition side of the goal.
- Progress the load: Use slightly more weight once the current version feels easy to control.
- Keep regular strength work in your week: Holding onto muscle helps support a leaner look as body fat comes down.
- Stay active outside the workout: Walking and other daily movement help increase your total activity.
- Keep protein consistent: Adequate protein supports the muscle you’re trying to build and maintain.
- Focus on overall intake: Visible abs usually require a lower body-fat level, which comes down to sustained nutrition habits.
- Track more than the mirror: Stronger carries and harder band resistance are useful signs that your core is improving.
References
- Zhong, Yuanji et al. “Effects of core training on balance performance in older adults: a systematic review and meta-analysis.” Frontiers in Public Health vol. 13 1661460. 9 Oct. 2025, doi:10.3389/fpubh.2025.1661460
- Cox, Carla E. “Role of Physical Activity for Weight Loss and Weight Maintenance.” Diabetes Spectrum: a publication of the American Diabetes Association vol. 30,3 (2017): 157-160. doi:10.2337/ds17-0013
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