4 At-Home Exercises to Tighten Belly Overhang Faster Than Gym Workouts for Those Over 60

Revitalize your core and combat belly fat by incorporating these effective daily exercises into your fitness regimen.

Targeting a stubborn waistline is a widespread aspiration, especially as age-related hormonal and metabolic changes often lead to weight gain in unwelcome areas. Establishing a reliable at-home workout routine fosters consistency and accountability, which are crucial for success. We consulted Michael D. Pope, an Outreach Athletic Trainer at Houston Methodist Baytown Hospital, for insights into four pivotal exercises that could accelerate your journey to shedding belly fat faster than typical gym workouts for those over 60. Pope holds a Bachelor of Science in Athletic Training from East Texas Baptist University and has been a Tactical Strength & Conditioning Facilitator (TSAC-F) since 2021.

“It’s a common misconception that only inactive individuals or those not losing weight have a belly overhang, also known as the ‘belly apron,’” Pope explains. “Rapid weight loss and decreased collagen production are primary contributors. As we age, collagen—which maintains skin strength and elasticity—diminishes, leading to sagging and thinner skin, often resulting in a belly overhang in older adults.”

These exercises are designed to bolster your deep core and glute muscles, enhancing balance and alleviating lower back discomfort.

The exercises below can strengthen your deep core and gluteal muscles, helping to improve balance while reducing lower back pain.

Pelvic Tilt

“This exercise assists in postural stabilization by strengthening deep core muscles as well as gluteal muscles. These corrections will help improve balance and decrease low back pain,” Pope explains.

1. Begin by lying flat on your back with your knees bent and feet flat on the mat.
2. Activate your core and rotate your hips by driving your belly in toward your spine.
3. Hold for 10 seconds.
4. Slowly release.

Supine March

1. Begin lying flat on your back with your knees bent and feet flat on the mat.
2. Activate your core.
3. Lift one foot a few inches off the floor, bringing that knee close to your chest.
4. Slowly lower.
5. Repeat on the other side.

Glute Bridge

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, arms at your sides with palms pressing into the surface.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 5 seconds.
4. Lower your hips back to the start position.

Alternating Superman

1. Lie with your face down with your arms reaching overhead.
2. Arch upward, raising your right arm and left leg at the same time.
3. Return to the start position.
4. Continue to alternate sides.