{"id":254950,"date":"2025-11-01T17:02:40","date_gmt":"2025-11-01T17:02:40","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/254950\/"},"modified":"2025-11-01T17:02:40","modified_gmt":"2025-11-01T17:02:40","slug":"5-bodyweight-exercises-to-reduce-belly-fat-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/254950\/","title":{"rendered":"5 Bodyweight Exercises To Reduce Belly Fat After 50"},"content":{"rendered":"

The leaves are changing, the air is crisp, and it\u2019s the perfect season to get moving! As you age, belly fat<\/a> tends to accumulate around the midsection. While hormonal shifts play a role, the right strength-training exercises<\/a> can help tighten and tone your tummy. We spoke with Cori Lefkowith, NASM-CPT<\/a>, fitness influencer, founder of Redefining Strength, and author of The STRONG System<\/a> (January 2026), who shares the best bodyweight exercises<\/a> for belly fat to prioritize after 50\u2014and there\u2019s no better time than the present to get started.<\/p>\n

\u201cBodyweight training counters [some of the natural changes that occur with aging] by helping us build lean muscle, which boosts metabolism, supports better muscle protein synthesis, and improves insulin sensitivity,\u201d Lefkowith explains. \u201cBecause most bodyweight exercises are compound movements, they engage multiple large muscle groups at once. This increases calorie burn while also strengthening the core and improving our posture\u2014both of which help our midsection look tighter and more defined.\u201d<\/p>\n

An added bonus? Bodyweight exercises typically require less recovery time, so they can be performed more often without over-working the body.<\/p>\n

\u201cThat makes it easier to stay consistent, which is key for long-term results in both building muscle and losing fat,\u201d Lefkowith adds.<\/p>\n

5 Best Bodyweight Exercises for Belly Fat After 50
\n\"OverweightShutterstock<\/p>\n

Keep in mind that, while you can\u2019t spot reduce, performing exercises that engage multiple large muscle groups\u2014including your core\u2014can help you achieve quicker results.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\u201cMoves that work the muscles of your core not only strengthen the muscles underneath but also help mobilize more stored fat from the midsection to be used as energy,\u201d Lefkowith points out. \u201cBy focusing on compound movements that engage the core (instead of isolation exercises that only target the abs) you help your body better utilize the fat that\u2019s been mobilized. (Even adding a short walk after your workout can enhance this effect!)\u201d<\/p>\n

Perform the exercises below in circuit fashion, taking brief rest breaks between rounds. Lefkowith instructs to complete 30 to 60 seconds of work per move, focusing on control and going through the full range of motion.<\/p>\n

\tMountain Climbers<\/p>\n

Mountain climbers blend cardio and strength training in one fast-paced motion. They give your core\u2014especially your abs\u2014an excellent workout while elevating your heart rate. Expect to activate your shoulders, arms, and legs as well, making it a full-body, calorie-torching move.<\/p>\n

Begin by assuming a high plank\u2014legs extended behind you and hands placed below your shoulders.
\nEngage your core.
\nQuickly bring your right knee toward your chest before bringing it back behind you.
\nBring your left knee up toward your chest.
\nContinue to alternate, maintaining a steady pace and controlled breathing.
\nPerform the exercise for 30 to 60 seconds.<\/p>\n

5 Best Bodyweight Workouts for a Stronger, Leaner Core<\/a><\/p>\n

\tPushups With Knee Tucks<\/p>\n

Not only are pushups a killer challenge and workout for your core, but they\u2019re a key indicator of upper-body strength. Plus, this bodyweight move has plenty of variations to choose from\u2014including diamond pushups, knee pushups, incline pushups, weighted pushups, and pushups with knee tucks\u2014depending on your fitness level.<\/p>\n

Assume a high plank position with your hands under your shoulders and your body straight from head to heels.
\nBend your elbows and lower your chest toward the floor.
\nKeep your elbows close to your sides and maintain a long, straight body as you lower.
\nAs you press back up, bring your right knee in toward your chest, activating your core.
\nReturn your leg to a plank position, and repeat with the other knee at the top of the next pushup.
\nPerform the exercise for 30 to 60 seconds.<\/p>\n

4 Bodyweight Exercises That Flatten Lower Belly Better Than Crunches After 40<\/a><\/p>\n

\tSingle-Leg Deadlifts With Knee Drive<\/p>\n

The single-leg deadlift with knee drive fires up the core, glutes, and hamstrings while testing your balance and coordination. Although we included the bodyweight version, you can easily incorporate added resistance by holding a dumbbell or kettlebell in one or both hands.<\/p>\n

Stand tall, feet hip-distance apart.
\nShift your body weight onto your left leg, maintaining a slight bend in that knee.
\nHinge forward at the hips, reaching your arms toward the floor while extending your right leg straight behind you. Maintain a neutral spine and tall chest.
\nHold at the bottom for a moment before driving your right leg forward and up as you return to standing.
\nLower your leg with control.
\nRepeat on the other side.
\nPerform the exercise for 30 to 60 seconds.<\/p>\n

4 Simple Changes That Burn Belly Fat Without Exercise After 40<\/a><\/p>\n

\tBear Crawl<\/p>\n

The bear crawl is a total-body exercise that recruits the legs, arms, shoulders, and core\u2014including the obliques and abs\u2014while improving stability.<\/p>\n

Begin in a quadruped position with your knees under your hips and your hands under your shoulders.
\nLift your knees a few inches off the ground while keeping your core engaged and your back flat.
\nMove your left hand and right foot forward.
\nThen, move your right hand and left foot forward.
\nContinue to \u201ccrawl,\u201d maintaining steady breath and a tight core throughout.
\nPerform the exercise for 30 to 60 seconds.<\/p>\n

6 Daily Standing Moves That Build Strength and Shrink Your Waist<\/a><\/p>\n

\tCrab Walk<\/p>\n

As the name suggests, the crab walk requires you to walk like a crab. It may seem a tad silly, but this exercise puts your entire body to work\u2014including your abs\u2014while improving coordination and stability.<\/p>\n

Begin seated on the ground with knees bent, feet flat, and hands placed behind you\u2014fingers pointing to your feet.
\nLift your hips off the floor to assume a tabletop position, shifting with your weight to your hands and feet.
\nStep your left hand and right foot forward, then your right hand and left foot, to start the crab walk.
\nMake sure your hips stay lifted and your core engaged as you \u201cwalk\u201d forward.
\nPerform the exercise for 30 to 60 seconds.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"The leaves are changing, the air is crisp, and it\u2019s the perfect season to get moving! As you…\n","protected":false},"author":2,"featured_media":254951,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[21464,49,48,408,407,52271,84,12563,12564],"class_list":{"0":"post-254950","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-bodyweight-exercises","9":"tag-ca","10":"tag-canada","11":"tag-exercise","12":"tag-fitness","13":"tag-flat-belly","14":"tag-health","15":"tag-how-to-lose-belly-fat","16":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/254950","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=254950"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/254950\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/254951"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=254950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=254950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=254950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}