4 standing exercises to reduce your apron belly faster than a gym machine even after 50

A certified personal trainer shares four standing moves to target your core after 50.

For many adults over the age of 50, abdominal contractions can be frustrating. Even with regular exercise and healthy weight management, it can seem like stubborn belly fat is hard to lose. That’s because as we age, hormonal changes, loss of muscle mass, and the way fat is distributed in our bodies can all contribute to weight gain.

Research shows that aging is associated with increased abdominal fat and decreased lean muscle mass, both of which can affect the appearance and strength of your stomach. At the same time, weakened deep abdominal muscles can reduce the body’s ability to stabilize and support the lower abdomen.

If you’re in your 50s and wondering what you can do to reduce your apron belly, we’re here to help. I talked to him. James Bickerstaff, CPTOriGym’s personal trainer shares four of the best standing exercises designed to work multiple muscle groups at once while strengthening your core and stabilizing your body. Compared to crunches and machine-based workouts, these movements are also better at improving balance, coordination, and functional strength, all of which are fundamental to healthy aging and weight loss.6254a4d1642c605c54bf1cab17d50f1e

“These movements strengthen your abdominal muscles, stabilize your spine, and control your pelvis,” Bickerstaff explains. “This is important for strengthening the muscles that support your lower abdomen and improving overall core function.”

Keep reading for exercises and detailed step-by-step instructions. Once you’re done, check these out 5 exercises personal trainers recommend for clients over 60 who haven’t exercised in years.

standing knee drive

Standing knee drives activate your lower abdominal muscles while strengthening your hip flexors and stabilizing your core muscles. This exercise requires you to lift your legs while maintaining an upright posture and balance, so keep your abdominal muscles engaged throughout the exercise to stabilize your body.

manner:

1. Stand tall with your feet hip-width apart.
2. Place your hands on your hips or hold a chair for balance.
3. Tighten your abdominal muscles and tighten your core.
4. Raise one knee toward your chest, keeping your torso upright.
5. Pause for 1-2 seconds at the beginning of the movement.
6. Slowly and with control, lower your feet back to the floor.
7. Repeat this movement with the opposite leg.
8. Perform 3 sets of 12 to 15 repetitions per leg. Rest 30-45 seconds between sets.

standing crossbody crunch

The standing crossbody crunch combines rotation and knee raises to engage your lower abdominal muscles and abdominal muscles (transverse abdominis). Such rotational movements help stabilize the torso and strengthen the muscles that control twisting movements.

“This targets your obliques and lower abdominals at the same time, helping to tone your entire waistline,” says Bickerstaff. “Twisting movements also strengthen your deep core muscles, which can also help flatten your lower abdomen over time.”

manner:

1. Stand with your feet shoulder-width apart.
2. Place your hands behind your head with your elbows pointing outwards.
3. Tighten your core to maintain an upright posture.
4. Lift your right knee towards your chest.
5. Rotate your torso to bring your left elbow closer to your raised knee.
6. Return to starting position with control.
7. Repeat on the other side.
8. Complete three sets of 12 to 15 repetitions per side, resting 30 to 45 seconds between sets.

standing pelvic tuck

This controlled movement targets deep, stable abdominal muscles. “Pelvic tucks are great for activating the deep muscles that support your lower abdomen,” says Bickerstaff. “This controlled movement also strengthens the transversus abdominis, a deep muscle layer that pulls the abdomen inward.”

manner:

1. Stand tall with your feet hip-width apart.
2. Keep your knees slightly bent and your spine neutral.
3. Place your hands on your hips.
4. Squeeze your glutes and tilt your pelvis forward.
5. Pull your belly button inward toward your spine.
6. Hold that position briefly for about 1-2 seconds.
7. Slowly return to your natural standing position.
8. Aim for 3 sets of 15 reps. Rest 30-45 seconds between sets.

standing march with core brace

“This is a low-impact movement that strengthens the entire abdominal wall while improving balance and posture,” says Bickerstaff. “Strengthening your core during exercise stabilizes your spine and reduces pressure on your lower abdomen.”

manner:

1. Stand tall with your feet hip-width apart.
2. Tighten your core as if preparing for a light punch to the stomach.
3. Keep your shoulders relaxed and your chest high.
4. Slowly raise one knee to about hip height.
5. Pause for 1-2 seconds, maintaining core tension.
6. Slowly lower your legs back to the floor.
7. Repeat this movement with the opposite leg.
8. Continue alternating your legs in a marching motion.
9. Perform 3 sets of 20 controlled marches (10 for each leg), resting 30 to 45 seconds between sets.