Say goodbye to floor exercises with these powerful standing routines.

Extra abdominal fat is a common, natural phenomenon for those over 45. As metabolism slows down, hormonal changes occur, muscle mass declines, and lifestyle adjustments happen, belly fat tends to settle in. Despite the frustration this brings, it doesn’t have to be a permanent situation.

Incorporating standing exercises into your fitness regimen is an excellent strategy for shedding that stubborn fat. These workouts are particularly effective because they engage your core, rev up your metabolism, burn calories, and strengthen muscles. When paired with a balanced diet, cardio, and strength training, they create a winning formula.

We consulted with Chad Lipka, a fitness expert and the president of North Shore Sauna, to discover five standing exercises that might outshine traditional floor ab workouts in reducing belly fat.

We linked up with Chad Lipka, fitness expert and president of North Shore Sauna, to learn five standing drills that may be even more effective at flattening belly fat than classic floor ab work.

Standing moves are incredibly productive because they work your entire core, recruiting several major muscle groups at once.

After 50, it’s not uncommon for the lower belly region to begin to sag due to hormonal shifts, decreased muscle activation, and more sedentary habits. Standing drills help counteract these changes by working your core in a way that channels daily movement.

High March Rounded Core Holds

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Gently round your upper back and bring your ribs in toward your pelvis to engage your core.
3. Lift your left knee to hip height while maintaining the rounded position.
4. Hold the knee lift for 3 seconds, keeping your shoulders relaxed.
5. Lower.
6. Repeat on the other side—lifting your right knee to hip height and holding for 3 seconds before lowering.
7. Perform 3 sets of 20 seconds.

Diagonal Core Pulls

1. Start by setting a cable pulley at the low position and attaching a rope.
2. Stand beside the machine with your feet shoulder-width apart and knees slightly bent.
3. Take hold of the handle using both hands near the hip closest to the cable.
4. Engage your core.
5. Pull the handle diagonally up and across your body toward the opposite shoulder, naturally rotating your torso.
6. Hold briefly at the top of the movement, squeezing your obliques.
7. Use control to return to the start position.
8. Perform 3 sets of 10 reps per side.

Standing Knee Drives

1. Start standing tall, feet hip-width apart.
2. Reach your left arm overhead.
3. Drive your right knee up toward your elbow.
4. Return to the start position.
5. Then, reach your right arm overhead and drive your left knee up toward your elbow.
6. Complete 3 sets of 12 reps per side.

Kick-Back Extensions

1. Begin standing tall, feet hip-width apart and core activated.
2. Hold onto a wall or sturdy chair for balance, if necessary.
3. Shift your body weight onto your left leg.
4. Extend your right leg straight back, squeezing your glutes at the top without arching your back.
5. Slowly return to the start position.
6. Repeat on the other side.
7. Perform 3 sets of 12 reps on each leg.