5 Bodyweight Exercises to Tone Your Midsection More Effectively Than Crunches After Age 55

Looking to tackle that stubborn belly pooch after 55? These five comprehensive exercises outperform crunches in effectiveness.

>

If you’ve been dedicated to crunches for years in an attempt to achieve a flatter midsection, you’re in good company. For a long time, crunches were touted as the ultimate solution for shedding belly fat and defining stronger abs. However, the reality is different—this isn’t how fat loss occurs.

Studies have debunked the myth of spot reduction, which claims that exercising specific muscles can burn fat in targeted areas. Working your abs won’t specifically reduce stomach fat any more than performing bicep curls will slim down your arms. Nevertheless, exercise remains a vital component in the journey to fat loss.

To effectively decrease body fat around the waist and tighten your core, focus on boosting physical activity, preserving muscle mass, and enhancing overall body strength. This strategy is increasingly important after the age of 55, as age-induced muscle loss (known as sarcopenia) can accelerate without strength training.

“Despite what many fitness articles propose, crunches aren’t the best choice for reducing a ‘belly pooch’,” says James Brady, CPT, a certified personal trainer with OriGym. “To lose body fat and fortify the midsection post-55, full-body workouts are considerably more advantageous.”

Bodyweight Squats

Squats are one of the best compound exercises you can do for building total body strength. They work your quads, glutes, hamstrings, and core while torching calories and increasing functional strength.

“Bodyweight squats are an excellent place to start,” says Brady. “They recruit large muscle groups in the legs and glutes, increasing energy expenditure while also improving lower body strength and mobility.”

How to do it:

1. Stand with your feet approximately shoulder-width apart.
2. Keep your chest lifted and your eyes forward.
3. Flex your ab muscles.
4. Push your hips backward as if sitting into a chair.
5. Bend your knees and lower under control.
6. Keep your weight evenly distributed through your feet.
7. Lower as far as comfortable while maintaining good form.
8. Pause for one to two seconds at the bottom of the movement.
9. Push through your heels to stand.
10. Complete two to three sets of 10 to 15 reps. Rest for 60 to 90 seconds between sets.

Mountain Climbers

“Mountain climbers combine core training with cardiovascular exercise,” explains Brady.. “The movement challenges your abdominals while elevating your heart rate, making it a more dynamic option than traditional crunches.”

How to do it:

1. Begin in a high plank position.
2. Place your hands directly beneath your shoulders.
3. Create a straight line from head to toe.
4. Engage your core muscles.
5. Drive your right knee toward your chest.
6. Return your leg to the starting position.
7. Immediately bring your left knee forward.
8. Continue alternating sides in a controlled rhythm.
9. Aim for two to three rounds of 20 to 40 seconds. Rest for 45 to 60 seconds between rounds.

4 Standing Exercises That Restore Glute Strength Faster Than Gym Classes After 60

Push-ups

Push-ups are often considered strictly an upper body exercise, but they require substantial core engagement to help maintain proper body alignment. They also engage your chest, shoulders, triceps, and glutes, which helps build total body strength and burn more calories.

How to do it:

1. Start in a high plank position.
2. Place your hands slightly wider than shoulder-width apart.
3. Engage your core and glutes.
4. Keep your body in a straight line.
5. Slowly bend your elbows.
6. Lower your chest toward the floor.
7. Keep your elbows angled slightly backward.
8. Pause for one to two seconds near the bottom position.
9. Push through your palms to return to the top of the movement.
10. Perform two to three sets of 8 to 15 reps. Rest for 45 to 60 seconds between sets.

Plank

Unlike crunches, planks teach your core to resist movement, which is a crucial function during daily activities that support healthy aging. “Planks remain one of the best exercises for developing core endurance,” says Brady.

How to do it:

1. Get into a plank position on your forearms and toes.
2. Position your elbows directly beneath your shoulders.
3. Create a straight line from your head to toe.
4. Tighten your core muscles.
5. Engage your glutes and legs.
6. Keep your back and neck straight.
7. Avoid allowing your hips to sag.
8. Breathe steadily through your nose during the hold.
9. Flex your core during the entire hold.
10. Hold for 20 to 60 seconds and repeat for two to three rounds. Rest for 60 to 90 seconds between holds.

5 Bed Exercises That Ease Morning Stiffness Faster Than Yoga After 60

Walking Lunges

Walking lunges put your strength, balance, coordination, and mobility to the test. Because the exercise works one leg at a time, it also helps improve stability in your lower body, which is essential for balance and fall prevention as you age.

How to do it:

1. Stand tall with your feet together.
2. Engage your core and maintain a tall, upright posture.
3. Step forward with one leg.
4. Lower until both knees are bent comfortably.
5. Keep your front knee aligned over your ankle.
6. Push through your front foot.
7. Bring your back leg forward into the next step.
8. Continue alternating legs as you move forward.
9. Complete two to three sets of 8 to 12 reps per leg, resting for 60 to 90 seconds between sets.