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Having a strong midsection after 45 is important for more than just looking fit in the mirror. Proper core exercises enhance posture, safeguard your back, and help you maintain energy throughout the day. By focusing your training on the full range of trunk muscles, and not just the surface abs, you’ll observe your stomach becoming flatter and tighter more quickly.
Effective core training involves exercises that challenge stability, rotation, and control. While crunches only target the outer layer of your abs, functional core exercises engage the deep stabilizers that pull your waistline in and support all your lifts, twists, and strides.
The most beneficial exercises extend beyond simply lying on your back and performing countless reps. They push your body into new planes of motion, require resistance against movement, and engage more muscles with each repetition. That’s why exercises such as reverse crunches, woodchops, side planks with hip dips, and Pallof presses are much more beneficial for flattening your midsection compared to crunches alone.
Below, you’ll find four of the most effective core moves you can add to your routine today. Each one is designed to help you build strength, stability, and a leaner stomach after 45.
4 Core Moves to Flatten Your Stomach After 45
Core Move #1: Reverse Crunch
I know, I know, this technically has the word “crunch” in it, but it’s far from traditional crunches. The reverse crunch trains your lower abs directly, which are often underdeveloped compared to the upper abs. By pulling your hips off the floor instead of your shoulders, you engage the deep stabilizers that flatten your lower stomach. This move also reduces strain on the neck and spine, making it a safer and more effective alternative to standard crunches for long-term core strength.
Muscles Trained: Rectus abdominis, transverse abdominis, hip flexors, obliques
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your arms at your sides with your palms pressing lightly into the ground.
- Lift your legs so that your knees are bent at a 90-degree angle and your shins are parallel to the floor.
- Pull your knees toward your chest, lifting your hips off the ground.
- Slowly lower your hips back to the starting position without letting your feet touch the floor.
Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps. Rest for 45 seconds between sets.
Best Variations: Hanging reverse crunch, stability ball reverse crunch, decline bench reverse crunch
Form Tip: Focus on lifting your hips with control, rather than swinging your legs.
Core Move #2: Woodchops
Woodchops train your core through rotation, a movement pattern that crunches completely ignore. Rotational strength helps flatten your stomach by engaging the obliques and deep core muscles that cinch your waistline. This exercise also mimics the twisting movements you use in daily life and sports, making it highly functional.
Muscles Trained: Obliques, rectus abdominis, transverse abdominis, shoulders.
How to Do It:
- Stand with your feet shoulder-width apart, holding a cable handle or a dumbbell.
- Position the weight high above one shoulder.
- Rotate your torso and pull the weight diagonally across your body to the opposite hip.
- Control the movement as you return the weight to the starting position.
- Complete all reps on one side before switching to the other.
Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per side. Rest for 60 seconds between sets.
Best Variations: Low-to-high woodchop, band woodchop, medicine ball woodchop, weight plate woodchops, half-kneeling woodchops
Form Tip: Rotate through your torso, not just your arms, to fully engage your core.
Core Move #3: Side Plank with Hip Dips
The side plank with hip dips takes stability training up a notch by forcing your core to resist lateral collapse while moving dynamically. This move strengthens the obliques and deep stabilizers, helping to tighten your waistline and improve balance. It’s a powerful way to train endurance and control in the core muscles that keep your midsection flat.
Muscles Trained: Obliques, transverse abdominis, glutes, rectus abdominis
How to Do It:
- Lie on your side with your forearm on the ground and elbow under your shoulder.
- Stack your feet on top of each other and lift your hips into a straight side plank.
- Lower your hips a few inches toward the ground without touching.
- Drive your hips back up to the starting plank position.
- Repeat for all reps, then switch sides.
Recommended Sets and Reps: Perform 3 sets of 10 to 15 reps per side. Rest for 45 seconds between sets.
Best Variations: Elevated side plank hip dips, side plank with reach-through, weighted side plank dips
Form Tip: Keep your body in a straight line and avoid letting your shoulders roll forward.
Core Move #4: Pallof Presses
The Pallof press builds anti-rotation strength, a crucial aspect of core training that is often overlooked. By pressing a cable or band away from your body, your core must fight to prevent twisting. This engages the transverse abdominis, which pulls your waistline inward, creating a tighter midsection. It also builds stability for heavy lifts and protects your spine. If you really want to feel the burn, use pallof presses for timed intervals or higher rep sets.
Muscles Trained: Transverse abdominis, obliques, rectus abdominis, glutes
How to Do It:
- Anchor a band or set up a cable at chest height.
- Stand sideways to the anchor point, holding the handle or band with both hands at your chest.
- Step away from the anchor until you feel tension.
- Press the band or handle straight out in front of you, keeping your torso square.
- Hold briefly, then bring it back to your chest.
Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps per side. Rest for 60 seconds between sets.
Best Variations: Half-kneeling Pallof press, overhead Pallof press, Pallof press with step-out
Form Tip: Brace your core as if preparing to take a punch and avoid leaning toward the anchor.
How to Flatten Your Stomach After 45
Strong core training is only part of the equation. To truly flatten your stomach, you need to pair these exercises with consistent lifestyle strategies that keep your waistline trim.
- Prioritize protein at every meal to build and preserve lean muscle.
- Walk daily to burn calories and keep your metabolism active.
- Limit alcohol and sugary drinks, which add belly fat quickly.
- Train your core two to three times per week for steady results.
- Focus on sleep and recovery, as poor rest can increase abdominal fat storage.
- Stay consistent. Results come from stacking small wins over time.
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