4 Effective Standing Exercises to Quickly Tone Your Belly After 60

A lifestyle coach unveils four standing exercises to activate your deep core after age 60.

Exercise consistency and discipline can transform your body, particularly when it comes to shedding stubborn belly fat. Generally, the more intense your workout, the more calories you burn. While the path to achieving your fitness goals might not always be straightforward, certain methods can be surprisingly effective. For example, standing workouts can significantly aid in sculpting your waistline without the need for lifting weights.

We consulted with Terry Tateossian, the Founder and Certified Lifestyle Medicine Coach at THOR – The House of Rose. She shared four standing exercises designed to help flatten your belly after 60, especially when combined with a healthy diet.

“At any age, weight training alone won’t specifically target belly fat. The most effective approach to managing body fat and its distribution lies in proper nutrition,” Tateossian explains. “Consistently consuming balanced amounts of protein, carbohydrates, and fats throughout the day is key to regulating belly fat and overall body composition. Remember, as the saying goes, ‘You cannot spot reduce fat from specific areas of your body. Fat loss occurs all over, and sometimes the belly is the last area to show changes.’”

“Weight training at any age will not get target belly fat anywhere on the body. The most optimal way to control body fat and fat distribution throughout the body is through nutrition,” Tateossian stresses. “Adequate amounts of protein, carbs, and fat dosed throughout the day at equal intervals and done consistently will help manage belly fat and overall body fat. And of course, the old saying goes, ‘You cannot spot reduce fat from specific parts of the body. We lose fat all over and sometimes the belly can be the last place we see changes.’”

Exercises like hip thrusts and Romanian deadlifts are compound movements. According to Tateossian, they don’t completely engage the deep core muscles in a targeted manner.

“While the core is used to stabilize the body during those compound moves, it is not directly targeted. But that does not mean you can’t get strong abs doing them,” she adds.

Why a Dreaded ‘Belly Pooch’ Tends To Become More Common With Age

Some of the main physiological reasons behind belly fat gain after 60 have to do with certain lifestyle and hormonal factors.

“As our hormones change, fat distribution in the body changes and we tend to store more fat around our belly. That is if we don’t take steps to actively prevent what naturally happens as we age. So for example, if we don’t change our lifestyle in midlife, we tend to become ‘victims’ of the aging process,” Tateossian explains.6254a4d1642c605c54bf1cab17d50f1e

Below are Tateossian’s favorite exercises for deep core activation and to sculpt a stellar six-pack at any age. Of course, it’s essential to pair these recommended moves with a healthy, protein-packed diet.

Standing Straight Leg Raises

1. Begin standing tall with your feet hip-width apart.
2. Hold onto a sturdy chair or wall for optional support.
3. Keep your left leg straight as you lift it as high as you’re comfortably able to, all while maintaining tall posture.
4. Use control to lower for 3 seconds.
5. Repeat on the other side.
6. Perform 3 to 4 sets of 12 to 15 reps on each leg. Rest for 60 seconds between sets.

Standing Marches With Band

1. Position a resistance band around your ankles or the arches of your feet.
2. Stand tall with your feet hip-distance apart and core engaged.
3. Begin to march in place, lifting one knee up toward your chest at a time, ensuring the band stays taut.
4. Use control as you lower for 3 seconds.
5. Perform 3 to 4 sets of 12 to 15 reps on each leg. Rest for 60 seconds between sets.

Overhead Reach With Pilates Ball

1. Stand tall with your feet hip-width apart.
2. Hold a Pilates ball overhead.
3. Gradually lower the ball toward one side of your body for 3 seconds, keeping the core tight.
4. Return to the start position.
5. Lower the ball toward the opposite side and continue to alternate.
6. Perform 3 to 4 sets of 12 to 15 reps on each side. Rest for 60 seconds between sets.

Diagonal Chops

1. Stand tall, feet shoulder-distance apart.
2. Hold a Pilates ball high over your right shoulder.
3. Breathe in, chopping the ball down diagonally toward your opposite foot and bending your knees.
4. Reverse the motion.
5. Repeat on the other side.
6. Perform 3 to 4 sets of 12 to 15 reps on each side. Rest for 60 seconds between sets.