{"id":894979,"date":"2026-09-14T04:00:19","date_gmt":"2026-09-14T04:00:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/894979\/"},"modified":"2026-09-14T04:00:19","modified_gmt":"2026-09-14T04:00:19","slug":"home-exercises-to-address-belly-overhang-after-65","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/894979\/","title":{"rendered":"Home Exercises to Address Belly Overhang After 65"},"content":{"rendered":"

These at-home moves can help strengthen and tone your midsection.<\/p>\n

Excess belly fat isn\u2019t something that occurs at one particular age. Instead, it accumulates gradually, and a combination of muscle loss<\/a>, reduced skin elasticity, and hormonal changes can play a major role in developing a belly overhang<\/a>. This can occur after pregnancy, during your 40s and 50s when hormonal shifts impact the midsection, or after losing a large amount of weight<\/a>.<\/p>\n

It doesn\u2019t seem fair, but with the right workout and nutritious eating habits in place, you can get a handle on the situation. We spoke with experts who share five at-home exercises you can do to strengthen and tone your midsection<\/a> faster than gym sessions after 65.<\/p>\n

Why is a strong, sculpted core so important as you age? The benefits go beyond aesthetics.<\/p>\n

\u201cThe core is the body\u2019s structural anchor. When the core becomes weak, mundane activities such as lifting a bag or getting up from a chair become visible struggles,\u201d explains Meera Watts<\/a>, Founder and CEO of Siddhi Yoga, where she helps individuals regain strength and body awareness through movement, breathing, and mindfulness practices. \u201cWeak deep core musculature is directly proportionate to a three-fold increase in lower back injury rates in older adults, which is one of the main causes of elders losing independence much faster than anticipated.\u201d<\/p>\n

When thinking of core training, your mind may immediately turn to crunches or planks. However, Erik Pride<\/a>, Personal Trainer at Pride Fitness, points out, \u201c[The exercises I selected] train the deeper muscles that support better posture, balance, and movement quality while being easier on the joints than many traditional ab exercises.\u201d<\/p>\n

Below are five home exercises to strengthen your midsection, according to Watts and Pride.<\/p>\n

Watts specifically recommends prioritizing the dead bug and bird-dog, as \u201cgoing deep on two [exercises] beats skimming across six any day.\u201d<\/p>\n

\tDead Bug<\/p>\n

6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\u201cThis exercise is designed to activate the transverse abdominis muscle, which, after age 50, sedentary people lose up to 40% of the activation capacity of this muscle,\u201d Watts explains.<\/p>\n

Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
\nPress your back into the floor and engage your core.
\nLower one arm and the opposite leg.
\nReturn to the start position.
\nRepeat on the other side and continue to alternate.<\/p>\n

6 Best Standing Exercises To Shrink Belly Pooch in 30 Days<\/a><\/p>\n

\tBird-Dog<\/p>\n

\u201cThis is one of my favorite morning movements for this age group as it trains the erector spinae and the glute medius at the same time, and these two muscles are responsible for maintaining good balance and becoming less of a fall risk after 50,\u201d explains Watts.<\/p>\n

Start on all fours.
\nExtend your left arm and right leg.
\nHold for a moment, squeezing your core before returning to the start position.
\nSwitch sides.<\/p>\n

12-Minute Standing Ab Routine That Shrinks Belly Pooch After 50<\/a><\/p>\n

\tModified Copenhagen Side Plank<\/p>\n

\u201cThis advanced side plank strengthens the obliques and hip adductors simultaneously. Strong adductors improve pelvic stability, which plays a major role in walking, climbing stairs, and reducing strain on the knees,\u201d Pride tells us.<\/p>\n

Lie on your side next to a sturdy box, workout bench, or chair.
\nPlace your top knee on the surface so it\u2019s bent to 90 degrees. Your bottom leg should stay below you on the floor.
\nPlace your elbow right under your shoulder with your forearm flat on the floor.
\nStack your hips and shoulders so your body forms a straight line from your head to your bottom knee.
\nLift your hips off the ground and hold.
\nThen, use control to slowly lower your hips to the ground.<\/p>\n

5 Chair Exercises That Melt Belly Pooch Faster Than Floor Exercises After 50<\/a><\/p>\n

\tHalf-Kneeling Pallof Press<\/p>\n

\u201cUsing a resistance band or cable, this movement teaches your core to resist rotation instead of creating it. It\u2019s one of the best functional exercises for protecting the spine during lifting, carrying, and everyday activities,\u201d Pride notes.<\/p>\n

Begin by anchoring a resistance band to a sturdy point at about chest height.
\nAssume a half-kneeling position with the leg closest to the anchor point behind you and the opposite foot placed in front of you.
\nHold the band with both hands in front of your chest. There should be light-to-moderate tension on the band.
\nGradually press the band out in front of you.
\nHold for a moment.
\nUse control to bring it back toward your chest.
\nRepeat on the other side.<\/p>\n

8 Bodyweight Moves That Burn Belly Fat Faster Than HIIT After 45<\/a><\/p>\n

\tBear Plank Shoulder Taps<\/p>\n

\u201cUnlike a standard plank, the bear position challenges the deep core by reducing your base of support. Every shoulder tap forces your trunk to resist rotation, improving stability while protecting the lower back,\u201d Pride says.<\/p>\n

Begin on all fours with your hands placed under your shoulders and knees under your hips.
\nActivate your core and tuck your toes under.
\nLift your knees a few inches off the ground, maintaining level hips and a flat back.
\nShift your body weight slightly into your left hand.
\nLift your right hand and tap your left shoulder.
\nUse control to return your right hand to the ground.
\nRepeat on the other side.
\nContinue to alternate.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n