4 standing exercises to remove the belly after 55

Coach shares 4 standing moves to help with abdominal pressure after age 55.

If you’re over 55 and trying to trim your midsection, you know that even with regular gym workouts, shedding belly fat can be difficult and frustrating. Part of the reason is that many traditional gym workouts focus on isolated exercises or machine tools that don’t translate into improved mobility and increased calorie expenditure.

It is important to note that classic abdominal exercises such as crunches and sit-ups, while effective in themselves, do not directly target fat loss around the abdomen. Research in Physiological reports found that spot reduction, which is the idea of ​​burning fat in a specific area, is largely ineffective. Instead, losing belly fat requires increasing your total energy expenditure (calories burned) while strengthening your muscles, which improves your posture, mobility, and core stability.

This is where standing exercises come into play. Because these exercises require your body to hold itself against gravity, they engage more muscle groups at once, especially in your core, hips, glutes, and legs. This increases muscle demand and calorie expenditure compared to many sedentary or isolated sports.

If you don’t know where to start, you are in the right place. we talked with James Brady, CPTcertified personal trainer at OriGymwho shares her top four exercises specifically designed to reduce abdominal pressure. Keep reading for detailed exercises and steps. And when you’re done, don’t miss these 5 Standing Exercises That Rebuild Knee Strength Faster Than Exercise Machines After 60 Years.

Standing Knee Drivers

Standing knee drills combine core activation with cardiovascular movement. Lifting your knees repeatedly forces your abdominal muscles to stabilize your body and get your heart rate up. Plus, because the movement is performed upright, it puts less stress on your lower back than many floor exercises.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Stand tall with your feet hip-width apart.
2. Raise your arms to chest height or place them lightly at your sides.
3. Engage your core by tightening your abs.
4. Drive one knee up toward your body.
5. Keep your chest straight and don’t lean back.
6. Lower your leg back down with control.
7. Repeat with the opposite leg, continuing up the sides at a steady pace.
8. Do two to three sets of 20 to 30 total repetitions. Rest 45 to 60 seconds between sets.

Standing wood prints

Standing wood presses target your rotator cuff (side cage) and core rotator cuff muscles. Rotational strength is important for healthy aging, as many common forms of daily movement involve bending, reaching, and turning.

How to do it:

1. Keep your feet shoulder width apart.
2. Bring your hands together in front of your body.
3. Flatten your core and keep your chest up.
4. As you move your arms diagonally across your body, rotate your torso and imagine performing a controlled chopping motion.
5. Rotate your hips and torso slightly as you move.
6. Return to the starting position and repeat on the opposite side.
7. Perform two to three sets of 10 to 15 repetitions per side, resting 45 to 60 seconds between sets.

Side leg raise

Brady explains that “lateral leg raises strengthen the legs and core muscles, which support better posture and abdominal control.” Improving strength in these muscles can help improve overall body control and pelvic stability.

How to do it:

1. If necessary, stand against a chair or wall for balance.
2. Keep your feet hip-width apart.
3. Engage your core and stand straight.
4. Slowly lift one leg to the side.
5. Keep your torso tall and don’t lean to the side.
6. Raise your leg as high as is comfortable with control.
7. Pause at the top of the movement for one to two seconds.
8. Lower your leg back down with control.
9. Do two to three sets of 12 to 15 repetitions per leg. Rest 45 to 60 seconds between sets.

Standing marches with arm swings

Standing marches with arm swings increase mobility while engaging your core and improving coordination. The combination of marching and arm movements creates a low-impact cardio effect that also makes balance difficult. “Standing marches are low-impact but effective for improving calorie burn and engaging the entire midsection,” says Brady.

How to do it:

1. Stand tall with your feet hip-width apart.
2. Strengthen your core and maintain an upright posture.
3. Start moving in place.
4. Raise your knees as high as comfortable and swing your arms naturally with each step.
5. Keep your abdominal muscles tight throughout the movement.
6. Aim for two to three sets lasting 30 to 60 seconds. Rest 45 to 60 seconds between rounds.

Adam Meyer, RHN