Standing exercises for the stomach after 50, For a trainer

A certified personal trainer shares four permanent moves that target your core after age 50.

For many adults over 50, shrinking your midsection can be frustrating. Even with regular exercise and healthy weight management, it can seem like stubborn belly fat won’t go away. Because of your age hormonal changes, decrease in muscle massand how your body breaks down fat all can contribute to weight gain.

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

So if you’re in your 50s and wondering what you can do to shrink your apron belly, we’re here to help. We with James Bickerstaff, CPTpersonal trainer in OriGymwho share the best four standing exercises designed to engage multiple muscle groups while forcing your core to stabilize your body. Compared to crunches and machine exercises, these movements are also better for improving balance, coordination and functional strength, all of which are important for healthy aging and weight loss.

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

Read on for exercises and detailed step-by-step instructions. So when you’re done, check these out 5 exercises personal trainers recommend for clients over 60 who haven’t worked out in years.

Standing Knee Drivers

Standing knee drives activate your lower back while engaging your hip flexors and strengthening your core muscles. Because the movement requires lifting your leg while maintaining an upright posture and balance, it forces your abs to stabilize your body throughout the exercise.

How to do it:

1. Stand tall with your feet hip-width apart.
2. Put your hands under you or hold a chair for balance.
3. Engage your core by tightening your abdominal muscles.
4. Drive one knee up toward your chest while keeping your torso straight.
5. Pause at the top of the movement for one to two seconds.
6. Slowly return your leg to the floor with control.
7. Repeat the movement with the opposite leg.
8. Do 3 sets of 12 to 15 repetitions per leg. Rest 30 to 45 seconds between sets.

Crunch Cross-Body Staging

Standing cross-body crunches combine rotation with knee lifts, allowing your glutes (side abs) to work with your lower back. Twisting movements like this can help strengthen the muscles responsible for body stability and control of twisting movements.

“This targets your glutes and your lower abs at the same time, helping to strengthen the entire lower back,” says Bickerstaff. “The twisting movement also strengthens the deep core muscles, which can also help flatten the lower stomach area over time.”

How to do it:

1. Keep your feet shoulder width apart.
2. Place your hands behind your head with elbows pointing outwards.
3. Strengthen your core and maintain an upright posture.
4. Bring your right knee toward your chest.
5. Twist your torso to bring your left elbow into your top knee.
6. Return to the starting position with control.
7. Repeat on the opposite side.
8. Do 3 sets of 12 to 15 repetitions per side, resting 30 to 45 seconds between sets.

CHRISTMAS: 5 bench exercises that will restore leg strength faster than a 60-year-old6254a4d1642c605c54bf1cab17d50f1e

Standing taxis

This controlled movement targets the deep stabilizing muscles of your ab. “Pelvic curls are great for activating the deep core muscles that support your lower stomach,” Bickerstaff says. “This controlled movement also strengthens the abs, the deep muscle layer responsible for pulling the belly in.”

How to do it:

1. Stand tall and spread your legs apart.
2. Keep your knees slightly bent and your spine neutral.
3. Put your hands on your feet.
4. Tighten your hips and tilt your pelvis forward.
5. Pull your belly button toward your spine.
6. Hold the position briefly for about one to two seconds.
7. Slowly return to a neutral standing position.
8. Aim for 3 sets of 15 reps. Rest 30 to 45 seconds between sets.

Marty standing with the original Brace

“It’s a low-impact movement that strengthens the entire abdominal wall while improving your balance and posture,” says Bickerstaff. “Strengthening your core throughout the exercise teaches it to stabilize the spine and reduces stress on your lower abdomen.”

How to do it:

1. Stand tall with your feet hip-width apart.
2. Prepare your brain as if for a light punch to the stomach.
3. Keep your shoulders relaxed and your chest up.
4. Slowly raise one knee until it reaches hip height.
5. Pause for one to two seconds while maintaining core tension.
6. Slowly return your foot to the ground.
7. Repeat the movement with the opposite leg.
8. Continue alternating legs in a marching motion.
9. Perform 3 sets of 20 controlled marches (10 per leg), resting 30 to 45 seconds between sets.