Trainer shares 4 standing moves that help address belly overhang after 55.<\/p>\n
If you\u2019re over 55 and trying to trim your midsection, you know that even with regular gym workouts, shedding belly fat can be difficult and frustrating. Part of the reason is that many traditional gym workouts focus too much on isolated core exercises or ab machines that don\u2019t translate to improved mobility and increased calorie expenditure.<\/p>\n
It\u2019s important to note that classic ab exercises like crunches and sit-ups, while effective in their own right, don\u2019t directly target fat loss around your belly. Research published in Physiological Reports<\/a> found that spot reduction, which is the idea of burning fat in one specific area, is largely ineffective. Instead, reducing belly fat requires increasing your overall energy expenditure (calories burned) while strengthening the muscles that improve your posture, mobility, and core stability.<\/p>\n That\u2019s where standing exercises come into play. Since these exercises require your body to stabilize itself upright against gravity, they recruit more muscle groups at once, particularly in your core, hips, glutes, and legs. This increases muscular demand and calorie expenditure compared to many seated or isolated gym exercises.<\/p>\n If you\u2019re unsure where to start, you\u2019re in the right place. We chatted with James Brady, CPT, a certified personal trainer at OriGym<\/a>, who shares his top four standing exercises designed specifically to help reduce belly overhang. Keep reading for the exercises and detailed step-by-steps. And when you\u2019re done, don\u2019t miss these 5 Standing Exercises That Restore Knee Strength Faster Than Gym Machines After 60<\/a>.<\/p>\n \tStanding Knee Drives<\/p>\n Standing knee drives combine core activation with cardiovascular movement. Lifting your knees repeatedly forces your ab muscles to stabilize your torso while elevating your heart rate. Plus, since the movement is performed upright, it places less strain on your lower back than many floor-based exercises.<\/p>\n How to do it:<\/p>\n Stand tall with your feet hip-width apart. \tStanding Wood Chops<\/p>\n 6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Standing wood chops target your obliques (side abs) and core rotational muscles. Rotational strength is essential for healthy aging because many common daily movement patterns involve twisting, reaching, and turning.<\/p>\n How to do it:<\/p>\n Stand with your feet shoulder-width apart. \tSide Leg Raises<\/p>\n \u201cSide leg raises strengthen the hips and core muscles that support better posture and abdominal control,\u201d explains Brady. Improving strength in these muscles can help improve boost overall body control and pelvic stability.<\/p>\n How to do it:<\/p>\n Stand beside a chair or wall for balance if needed. \tStanding Marches With Arm Swings<\/p>\n Standing marches with arm swings increase mobility while engaging your core and enhancing coordination. The combination of marching and arm movement creates a low-impact cardio effect that also challenges balance. \u201cStanding marches are low impact but highly effective for improving calorie burn and engaging the entire midsection,\u201d says Brady.<\/p>\n How to do it:<\/p>\n Stand tall with your feet hip-width apart. Adam Meyer, RHN<\/p>\n
\nRaise your hands to chest height or place them lightly on your hips.
\nEngage your core by tightening your abs.
\nDrive one knee upward toward your torso.
\nKeep your chest upright and avoid leaning backward.
\nLower your leg back down with control.
\nRepeat with the opposite leg and continue alternating sides at a steady pace.
\nComplete two to three sets of 20 to 30 total reps. Rest for 45 to 60 seconds between sets.<\/p>\n
\nClasp your hands together in front of your body.
\nFlex your core and keep your chest lifted.
\nRotate your torso as you move your hands diagonally across your body and imagine performing a controlled chopping motion.
\nPivot slightly through your hips and torso during the movement.
\nReturn to the starting position and repeat on the opposite side.
\nPerform two to three sets of 10 to 15 reps per side, resting for 45 to 60 seconds between sets.<\/p>\n
\nPosition your feet hip-width apart.
\nEngage your core and stand upright.
\nSlowly lift one leg out to the side.
\nKeep your torso tall and avoid leaning sideways.
\nRaise your leg as high as comfortable with control.
\nPause for one to two seconds at the top of the movement.
\nLower your leg back down with control.
\nDo two to three sets of 12 to 15 reps per leg. Rest for 45 to 60 seconds between sets.<\/p>\n
\nBrace your core and maintain upright posture.
\nBegin marching in place.
\nLift your knees as high as comfortable and swing your arms naturally with each step.
\nKeep your ab muscles flexed throughout the movement.
\nAim for two to three sets lasting 30 to 60 seconds. Rest for 45 to 60 seconds between rounds.<\/p>\n