Looking to tackle that belly pooch while fortifying your core? Try these five brisk morning exercises, crafted especially for those beyond 55.
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For those who thrive on multitasking, efficient strategies that streamline tasks can be particularly appealing. It turns out this principle can also be applied to your fitness routine. By incorporating a few strategic tweaks, your exercise session can be both time-effective and body-beneficial. We consulted with an expert to uncover five swift morning exercises designed to not only fit seamlessly into your day but also to target abdominal fat for those over 55. If this approach piques your interest, it’s definitely worth trying!
“While it’s a misconception that any exercise will ‘burn belly fat all day long,’ certain movements can help conserve muscle mass, amplify energy expenditure, and enhance core strength, all of which contribute to fat loss over time,” notes Karen Ann Canham, who brings nearly 20 years of experience as the CEO of Karen Ann Wellness, a Board-Certified Wellness Coach, and a Nervous System Specialist. “The chosen exercises target multiple muscle groups simultaneously, improving core functionality in mere minutes without the need for equipment. They’re accessible for most adults over 55, making them both easy to perform and sustain as a habit.”
Standing Knee Lifts
“Standing knee lifts with core engagement are excellent for activating the lower abdominals, enhancing balance, and elevating heart rate without any jarring impact,” Canham advises.
- Start by standing tall with your feet hip-width apart and arms at your sides.
- Lift your left knee up to hip level while keeping your core engaged.
- Lower your foot and repeat on your right side, lifting your right knee up to hip level.
- Continue to alternate knee lifts.
- Perform 2 to 3 sets of 12 to 15 reps on each leg.
Sit-to-Stand
“Sit-to-stands (chair squats) strengthen the largest muscle groups in the body—the glutes and thighs—which support metabolism and functional fitness,” Canham says.
- 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 2 to 3 sets of 10 to 12 reps.
Standing Cross-Body Punches
“Standing cross-body reaches or punches engage the obliques while adding a cardiovascular component,” Canham points out.
- Stand tall with your feet hip-width apart and knees slightly bent.
- Bring your fists up to your chest or chin.
- Punch your left arm forward while maintaining relaxed shoulders and keeping your other hand at your chest.
- Return to the start.
- Repeat by punching your right arm forward.
- Continue to alternate punches.
- Perform 2 sets of 20 alternating reps.
Bird-Dog
“Bird-dogs strengthen deep core stabilizers and improve posture, which can help the midsection appear more supported,” Canham explains.
- Start on all fours.
- Extend your left arm and right leg.
- Hold for a moment before returning to the start position.
- Switch sides and continue to alternate.
- Perform 2 sets of 8 to 10 reps per side.
Incline Pushups
“Incline pushups (wall or counter) build upper-body strength and increase total-body muscle recruitment,” Canham explains.
- Use a stable surface like a counter
- Place your hands just outside your chest on the surface.
- Walk your legs back so you’re at a straight incline from your head to your heels.
- Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
- Bend your elbows to lower your body until your chest lines up with your elbows.
- Return back to straight arms.
- Perform 2 to 3 sets of 8 to 12 reps.