Belly fat often appears unexpectedly, particularly as you age, when a redistribution of body fat is common. Typically, it settles in the abdomen due to hormonal changes and the natural loss of lean muscle mass. To combat this, you can take active steps to improve your health and manage your waistline. If your exercise routine involves only cardio, it may be time for a change. We consulted a trainer who highlights five bodyweight core exercises that can help burn belly fat more effectively than cardio after the age of 40.

It’s crucial to acknowledge that spot-reducing fat isn’t possible. However, you can focus on building lean muscle, which Robert Brace, celebrity trainer and founder of Brace Life Studios, describes as “your metabolism’s best friend.”

“By increasing your lean muscle mass, you can boost your metabolism, the mechanism by which your body processes energy,” Robert elucidates. “Energy is frequently stored as fat in the body, so enhancing your lean muscle mass helps burn fat across your entire body. This is particularly important after 40 when hormonal changes reduce fat burning. Building lean muscle, whether through weight training or bodyweight exercises, can significantly enhance your body’s fat-burning ability, even at rest. This strategy has been pivotal for many of our clients in transforming their waistlines.”

Below, Robert shares five go-to bodyweight core exercises perfect for those 40+ who want to burn fat and sculpt strong abs.

5 Bodyweight Core Exercises That Torch Belly Fat Fast

Dead Bug

1. Lie flat on your back with your arms extended toward the sky and knees bent to 90 degrees.
2. Engage your core and lower your right arm and left leg until both hover above the floor.
3. Make sure your back maintains contact with the ground.
4. Return to the start position.
5. Repeat on the other side.
6. Perform 3 sets of 10 to 12 reps per side.

5 Standing Moves That Shrink Belly Fat Without Getting on the Floor

Glute Bridge March

1. Lie flat on your back with bent knees and feet flat on the floor. Keep your arms at your sides, palms facing down.
2. Push through your heels to lift your hips into a glute bridge.
3. At the top, lift one knee to your chest.
4. Use control to lower, and switch sides.
5. Continue to alternate, as if you’re “marching.”
6. Perform 3 sets of 10 reps per leg.

4 Simple Changes That Burn Belly Fat Without Exercise After 40

Bird Dog

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.
5. Perform 3 sets of 12 reps.

6 Daily Standing Moves That Build Strength and Shrink Your Waist

Modified Side Plank with Reach

1. Lie on your side with your elbow under your shoulder and bottom knee bent to 90 degrees.
2. Activate your core and lift your hips off the floor.
3. Extend your top arm toward the ceiling.
4. Then, reach your top arm under your torso.
5. Return the arm to the start position.
6. Complete 3 sets of 10 reps per side.

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Squat to Knee Drive Twist

1. Begin standing tall, feet shoulder-width apart and hands by your chest.
2. Bend your knees as you lower into a squat.
3. When rising up, drive your left knee up toward your chest.
4. Twist your torso toward your raised knee.
5. Return to the start position.
6. Perform 3 sets of 10 reps per side.

Alexa Mellardo