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When it comes to sculpting your midsection, there are far superior methods than relying solely on ab machines at the gym.
For those aiming to eliminate a stubborn belly roll, ab machines might seem like the go-to solution. These devices are designed to strengthen and tone the abdominal area by targeting the rectus abdominis muscles. While this can contribute to reducing belly fat, as these muscles help cinch in the waist, the approach may not be comprehensive.
However, ab machines often neglect the deeper core muscles essential for stability and overall core strength. More efficient alternatives exist to slenderize your midsection. We consulted an expert who shared four exercises that can expedite belly reduction more effectively than relying on ab machines, especially for those over 45.
“These exercises engage the core in a standing, functional position, similar to how it operates in everyday life,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “Ab machines tend to focus on surface muscles and can lead to increased spinal compression without enhancing posture or stability. As we age, engaging the deep core, proper breathing, and full-body coordination become crucial. These exercises also help maintain muscle mass and support metabolic health, which have a greater impact on belly fat than traditional ab machines,” she notes.
“These movements train the core in an upright, functional position where it actually works in daily life,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “Ab machines often isolate surface muscles and increase spinal compression without improving posture or stability. After 45, deep core engagement, breathing, and whole-body coordination matter more than repetitive flexion. These exercises also support muscle mass and metabolic health, which influence belly fat more than machine-based ab work,” she adds.
Standing March With Core Brace
During this exercise, Canham says to “gently brace the abs as if tightening a belt and lift knees slowly.”
- Start by standing tall with your feet hip-width apart and arms at your sides.
- Lift your left knee up to hip height while swinging your right arm forward and left arm back. Keep your core engaged.
- Lower your foot and repeat with your right knee, swinging your left arm forward and right arm back.
- Maintain solid posture and steady breathing throughout.
- Perform 2 to 3 sets of 20 controlled marches.
Sit-to-Stand
According to Canham, the sit-to-stand from a sturdy chair “builds leg and core strength while improving insulin sensitivity.”
- Begin seated at the front of a sturdy chair with your feet placed on the floor under your knees.
- Lean forward slightly.
- Try to stand up without using your knees, hands, or additional support.
- Use control to slowly sit back down.
- Perform this exercise for 2 to 3 sets of 8 to 12 reps.
Standing Torso Rotations
For this exercise, you’ll twist or rotate from your ribcage with your arms relaxed to activate the obliques.
- Start standing tall with your feet hip-width apart.
- Cross your arms in front of your chest. Alternatively, hold a medicine ball with arms extended ahead of you.
- Rotate from your core as you twist from side to side, keeping your hips square and feet planted on the ground.
- Perform 2 sets of 12 to 16 reps on each side.
Farmer’s Carry
As you walk while holding heavy weights, you’ll engage the deep core muscles while boosting posture.
- Hold a heavy dumbbell or kettlebell—50% of your body weight—in each hand at your sides.
- Start walking forward, keeping your torso still.
- Perform 3 rounds of 30 to 60 seconds.