Top 5 Standing Dumbbell Exercises to Reduce Belly Overhang After 60, Experts Reveal

If you’re looking to tone and strengthen your entire body, these weighted exercises might be just what you need.

Standing exercises paired with the goal of reducing belly fat make a great combination. This approach engages multiple muscle groups at once, proving highly effective in targeting belly fat. We consulted a fitness expert who recommends five standing dumbbell exercises designed to help diminish belly fat, particularly for those over 60. Each exercise focuses on engaging the core, increasing calorie burning, and boosting metabolism.

It’s crucial to understand that targeting fat loss in specific areas, known as spot reduction, is a myth. However, you can certainly build lean muscle, enhance insulin sensitivity, and increase calorie expenditure, all of which contribute to reducing body fat, including around the waistline, according to Lacey Baier, a certified personal trainer, founder of Cleanish, and author of Cleanish Meal Prep: High-Protein Recipes for Real Life.

Baier emphasizes, “As we age, particularly after 60, the rate of muscle loss speeds up, making strength training increasingly vital. Standing dumbbell workouts are particularly beneficial as they help build muscle, increase heart rate, and engage core stability—without requiring you to lie down on the floor.”

“After 60, muscle loss accelerates, which means strength training becomes even more important. Standing dumbbell exercises are especially effective because they build muscle, elevate heart rate, and require core stability—all without needing to get down on the floor,” Baier adds.6254a4d1642c605c54bf1cab17d50f1e

Ready to burn some belly fat? Grab your dumbbells and let’s get started!

5 Standing Dumbbell Workouts To Lose Belly Fat After 60

For those 60+, Baier recommends performing strength workouts two to three times a week, emphasizing simple, controlled movements.

“When paired with adequate protein intake and a slight calorie deficit, this approach supports sustainable fat loss while improving strength, posture, and energy,” Baier tells us.

Goblet Squats

“This strengthens the legs and glutes—two of the largest calorie-burning muscle groups in the body,” Baier explains.

1. ​​Stand tall, feet slightly wider than shoulder-width.
2. Grasp a dumbbell with both hands, and hold the weight in front of your chest with your elbows pointing down and tucked in.
3. Hinge at the hips and bend your knees to squat, keeping the weight in place.
4. Squat as far as you can with a straight back.
5. Push through your heels to return to the starting position.
6. Complete 3 sets of 8 to 12 reps.

Dumbbell Romanian Deadlifts

“This targets the hamstrings and glutes while strengthening the lower back and improving posture,” Baier says.

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand. (If you’re not comfortable working with dumbbells, simply use your body weight.)
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to return to the start position.
5. Perform 3 sets of 8 to 12 reps.

Dumbbell Shoulder Press

“Pressing overhead challenges the shoulders while forcing the core to stabilize,” Baier tells us.

1. Begin standing tall, feet shoulder-width apart.
2. Hold a pair of lightweight dumbbells or water bottles at shoulder level, palms facing forward.
3. Press the weights straight overhead without locking out your elbows.
4. Gradually lower the weights back to the start position.
5. Complete 3 sets of 8 to 10 reps.

Alternating Reverse Lunges

“This builds unilateral strength and improves balance—both critical after 60,” Baier notes.

1. Stand tall with your feet hip-distance apart and arms at your sides, holding a dumbbell in each hand.
2. Step your left foot back a few feet, making sure to land on the ball of your foot.
3. Lower into a lunge position until your front thigh is parallel to the ground and your back knee hovers just above the floor.
4. Press through your front heel to rise back up to standing.
5. Perform 3 sets of 8 to 10 reps per leg.

Farmer’s Carry

1. Hold a dumbbell in each hand at your sides.
2. Start walking forward, keeping your torso still and maintaining a tall posture.
3. Perform 3 rounds of 30 to 45 seconds.