Try these standing core exercises after 55, CPT Brady shares 6 moves for belly overhang.<\/p>\n
Belly overhang after 55 is often the result of several overlapping factors: age-related muscle loss<\/a>, lack of daily movement<\/a>, and hormonal shifts<\/a>. While research<\/a> suggests that fat loss cannot be targeted to one area (a.k.a. spot reduction), studies<\/a> also show that your daily calorie burn and amount of lean muscle mass are essential in how your midsection holds onto fat as you age.<\/p>\n That\u2019s where standing core exercises come in. These dynamic movements recruit more muscle mass and elevate your heart rate faster than regular floor-based core exercises. This leads to more calories burned, better neuromuscular coordination, and stronger activation of those deep ab muscles that help pull your stomach inward and flatten belly overhang.<\/p>\n To learn more, we spoke with James Brady, CPT, certified personal trainer at OriGym<\/a>, who tells us, \u201cFor those over 55, consistency beats intensity every time. Standing exercises are easier to stick to and when you train the core daily and stay upright, you burn more calories overall. That is what helps belly overhang reduce faster over time.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n In this article, Brady shares six standing exercises designed to be performed upright, without equipment, and without getting down on the floor. Keep reading for the exercises and detailed instructions. Then, when you\u2019re finished, don\u2019t miss If You Can Hold These 4 Standing Positions After 55, Your Core Strength Is Elite<\/a>.<\/p>\n \tStanding Knee Lifts<\/p>\n Standing knee lifts are a simple and effective way to activate your lower ab muscles while staying on your feet. This movement challenges balance, hip control, and deep core engagement without placing stress on your shoulders or wrists.<\/p>\n How to do it:<\/p>\n Stand tall with your feet hip-width apart and arms relaxed at your sides. \tStanding Crunches with Reach<\/p>\n \u00a0<\/p>\n Standing crunches with reach combine spinal flexion and breathing, two elements that have a big influence on deep core muscle activation.<\/p>\n \u201cRemembering to breathe during this exercise matters as it helps activate the deep core muscles that flatten the stomach area,\u201d says Brady. \u201cBreathing is the secret weapon to perform this successfully.<\/p>\n How to do it:<\/p>\n Stand with your feet shoulder-width apart.
\nEngage your core as if gently tightening a zipper from your hips to your ribs.
\nShift your weight slightly onto one leg.
\nLift your opposite knee toward your chest in a slow, controlled motion.
\nKeep your chest upright and avoid leaning backward.
\nPause for one to two seconds at the top while maintaining core tension.
\nLower your leg slowly and return to the starting position.
\nAlternate sides while maintaining the same tempo throughout.
\nPerform two to three sets of 10 to 15 reps per side. Rest for 30 to 45 seconds between sets.<\/p>\n
\nRaise both arms above your head with your palms facing inward.
\nTake a deep inhale through your nose.
\nAs you exhale, draw your ribs down toward your hips.
\nSimultaneously reach your arms slightly forward and downward.
\nFeel the abdominal muscles contract as you crunch.
\nPause for one to two seconds at the bottom of the movement.
\nSlowly return to the starting position with control.
\nComplete two to three sets of 12 to 15 reps, resting for 30 to 45 seconds between sets.<\/p>\n