These at-home moves can help strengthen and tone your midsection.
Excess belly fat isn’t something that occurs at one particular age. Instead, it accumulates gradually, and a combination of muscle loss, reduced skin elasticity, and hormonal changes can play a major role in developing a belly overhang. This can occur after pregnancy, during your 40s and 50s when hormonal shifts impact the midsection, or after losing a large amount of weight.
It doesn’t 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 faster than gym sessions after 65.
Why is a strong, sculpted core so important as you age? The benefits go beyond aesthetics.
“The core is the body’s structural anchor. When the core becomes weak, mundane activities such as lifting a bag or getting up from a chair become visible struggles,” explains Meera Watts, Founder and CEO of Siddhi Yoga, where she helps individuals regain strength and body awareness through movement, breathing, and mindfulness practices. “Weak 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.”
When thinking of core training, your mind may immediately turn to crunches or planks. However, Erik Pride, Personal Trainer at Pride Fitness, points out, “[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.”
Below are five home exercises to strengthen your midsection, according to Watts and Pride.
Watts specifically recommends prioritizing the dead bug and bird-dog, as “going deep on two [exercises] beats skimming across six any day.”6254a4d1642c605c54bf1cab17d50f1e
Dead Bug
“This 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,” Watts explains.
Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
Press your back into the floor and engage your core.
Lower one arm and the opposite leg.
Return to the start position.
Repeat on the other side and continue to alternate.
Bird-Dog
“This 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,” explains Watts.
Start on all fours.
Extend your left arm and right leg.
Hold for a moment, squeezing your core before returning to the start position.
Switch sides.
Modified Copenhagen Side Plank
“This 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,” Pride tells us.
Lie on your side next to a sturdy box, workout bench, or chair.
Place your top knee on the surface so it’s bent to 90 degrees. Your bottom leg should stay below you on the floor.
Place your elbow right under your shoulder with your forearm flat on the floor.
Stack your hips and shoulders so your body forms a straight line from your head to your bottom knee.
Lift your hips off the ground and hold.
Then, use control to slowly lower your hips to the ground.
Half-Kneeling Pallof Press
“Using a resistance band or cable, this movement teaches your core to resist rotation instead of creating it. It’s one of the best functional exercises for protecting the spine during lifting, carrying, and everyday activities,” Pride notes.
Begin by anchoring a resistance band to a sturdy point at about chest height.
Assume a half-kneeling position with the leg closest to the anchor point behind you and the opposite foot placed in front of you.
Hold the band with both hands in front of your chest. There should be light-to-moderate tension on the band.
Gradually press the band out in front of you.
Hold for a moment.
Use control to bring it back toward your chest.
Repeat on the other side.
Bear Plank Shoulder Taps
“Unlike 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,” Pride says.
Begin on all fours with your hands placed under your shoulders and knees under your hips.
Activate your core and tuck your toes under.
Lift your knees a few inches off the ground, maintaining level hips and a flat back.
Shift your body weight slightly into your left hand.
Lift your right hand and tap your left shoulder.
Use control to return your right hand to the ground.
Repeat on the other side.
Continue to alternate.
Alexa Mellardo
Alexa 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. Read more about Alexa