5 Bench Exercises to Get Rid of Lower Belly Fat After 60

A physical therapist shares 5 chair moves that target lower belly fat after age 60.

Many people believe that crunches are an effective way to burn stubborn belly fat. While this classic abs workout can be a solid addition to an all-around workout, it’s not the best way to address this area of ​​the body. Reinforcement and Darkness of the lower abdomen demands establishing a calorie deficitadopting healthy lifestyle habits and following only the right exercises.

The good news is that if getting on and off the ground is difficult at this stage of life, all you need is a sturdy chair to start an effective and sustainable fitness routine. We with Dr. Andrew Gorecki, PT, DPT, FAFSOwner of Superior Physical Therapy in Traverse City, MI and co-founder/CEO of MovementRx, a remote therapy monitoring platform used by PT clinics nationwide that offers bench exercises in your routine. Dr. Gorecki regularly works with older adults on core function, balance and fall prevention, and shares five stellar chair exercises that can help strengthen your lower abs.

Before we begin, it is important to remember that you cannot lose fat. When you lose fat, you lose it all over your body, not just in one specific area.6254a4d1642c605c54bf1cab17d50f1e

“What chair exercises *can* do, and more importantly, after 60 years, is to rebuild deep core control, lumbopvic stability, and the kind of trunk function that protects the back, improves posture, and reduces the risk of falls,” said Dr. Gorecki. “Average people who look ‘stronger’ are usually the result of better postural control and deep core activation, not fat loss.”

Crunches fire up your superficial six-pack muscles, while your lower abs are controlled by the transverse abdominis (TA), otherwise known as the “corset muscles.” According to Dr. Gorecki, you train TA by deliberately breathing and strengthening your core, not just by planking. This is where these bench exercises come into play.

“After 60, the best core exercise is the one you actually do every day. The core routine you can do during a TV commercial is a perfect floor routine that you’ll miss,” says Dr. Gorecki.

Sit-ins

“This exercise targets the transverse abdominis and hip flexors together—the foundation of lower core control,” says Dr. Gorecki.

1. Start sitting on a chair with your feet wide on the floor.
2. Pull your lower abdomen in.
3. Slowly raise one knee to hip height.
4. Lower.
5. Alternate sides in the “march” style.

Seated heel slides

“This exercise trains the lower abdominals to stabilize the pelvis while moving the arms and legs—an exact pattern that protects the back in everyday life,” shares Dr. Gorecki.

1. Start sitting on a chair with your feet wide on the floor.
2. Pull your lower abdomen in.
3. Push one heel forward on the ground until your leg is almost straight.
4. Return to the starting position.
5. Alternative sides.

Sitting from knees to chest with breathing

Dr. Gorecki tells us, “Full breathing is key—it engages the deep core (transverse abdominals and pelvic floor) more than just holding the breath.”

1. Start sitting on a chair with your feet wide on the floor.
2. Pull your lower abdomen in.
3. As you brace your core, inhale fully and pull one knee toward your chest.
4. Return to the starting position.
5. Repeat on the other side.

Seated trunk rotation with reach

Dr. Gorecki says, “This exercise targets the glutes that make up the ‘corset’ of the waist and are significantly underused after the age of 60.

1. Start sitting on a chair with your feet wide on the floor.
2. Place one hand lightly on the opposite knee or seat bone.
3. Slowly turn your body to the side where your hand rests on your knee.
4. Come back.
5. Alternative sides.

Pelvic reduction

“This exercise looks gentle, works the deep stabilizers, and restores the lumbopelvic rhythm that most adults lose by age 60,” says Dr. Gorecki.

1. Start sitting on a chair with your feet wide on the floor.
2. Rock your pelvis back and forth in small controlled movements.

Alexa Mellardo