Sit-ups are a classic exercise for a reason. They strengthen your abs, build core endurance, and develop the core strength needed to stay vital as you age. What they can’t do though is tell your body to burn fat from your stomach. Exercise simply doesn’t get to pick where you lose fat, which is why so many people crunch away for weeks and still see a hanging stomach looking back at them.
Fortunately, regular exercise can work wonders for flattening a hanging stomach. A 2023 meta-analysis of 84 randomized controlled trials found that exercise improves visceral fat, the deep abdominal fat packed around your organs, in adults with overweight and obesity. The best approach is to stay active overall while training the muscles that support your trunk. Stronger abs and better posture can help your stomach look firmer, even as you shed total body fat.
Besides helping tone your midsection, core training has other benefits for older adults. A 2025 meta-analysis of found that it is an effective way to improve balance, which becomes increasingly important with age. Plus, the Centers for Disease Control and Prevention (CDC) recommends that older adults do strength training activities at least two days a week. The good news is that you don’t need a gym membership or any equipment to get started. The four moves below use nothing but your body weight, and you can do them in just a few minutes before breakfast.
To help you get started, we spoke with James Brady, CPT, a certified personal trainer at OriGym, who shares the following list of morning exercises. “These exercises can strengthen the abdominal muscles and improve posture, which may help the stomach appear firmer,” says Brady. “However, no exercise can specifically reduce fat from the stomach, so overall activity, strength training and nutrition also play an important role.” Read on for the exercises and detailed instructions. When you’re done, don’t miss these 4 Standing Exercises That Flatten Apron Belly Faster Than Sit-Ups After 65.
Standing Knee-to-Elbow Crunches
Bringing one knee up to meet your opposite elbow works your abs using a twisting motion that engages them from a standing position while saving your neck and back. “Standing knee-to-elbow crunches work the abdominals without the neck and back strain that can come with repeated sit-ups,” says Brady.
How to do it:
- Stand tall with your feet hip-width apart.
- Lift one knee toward your chest while bringing your opposite elbow down to meet it.
- Lower your foot back to the floor with control.
- Alternate sides at a steady pace.
- Complete two to three sets of 10 to 12 reps per side.
- Rest for 30 to 45 seconds between sets.
Bird Dogs
Extending one arm and the opposite leg while holding your torso steady puts your deep core stabilizer muscles to the test. “Bird dogs strengthen the deep core muscles while also improving balance and spinal stability,” explains Brady.
How to do it:
- Get down on your hands and knees with your hands under your shoulders.
- Extend one arm forwards and the opposite leg behind you.
- Pause for one to two seconds, then return to the start with control.
- Switch sides.
- Aim for two to three sets of 8 to 10 reps per side.
- Rest for around 30 seconds between sets.
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Glute Bridges
Pressing through your heels to lift your hips helps strengthen your glutes and core at the same time, giving your pelvis and lower back the support they need to maintain good posture through the day. “Glute bridges strengthen the glutes and core, helping support the pelvis and lower back,” says Brady.
How to do it:
- Lie on your back with your knees bent and your feet flat on the floor.
- Flex your abdomen.
- Press through your heels and lift your hips.
- Lower slowly back to the floor.
- Perform two to three sets of 10 to 15 reps.
- Rest for 30 to 45 seconds between sets.
Dead Bugs
Lowering one arm and your opposite leg while your lower back stays pressed down trains your core to keep your body stable without impacting your back like other core exercises (e.g., crunches). “Dead bugs are effective for training the core without repeatedly flexing the spine,” Brady explains.
How to do it:
- Lie on your back with your arms raised and your knees bent.
- Keep your lower back pressed down against the floor.
- Slowly lower one arm and your opposite leg.
- Return to the starting position and switch sides.
- Complete two to three sets of 8 to 10 reps per side.
- Rest for around 30 to 45 seconds between sets.
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