Once you pass the age of 40, if you’re not regularly engaging in strength training, you’ll naturally experience a decrease in muscle mass. This can lead to a reduced daily calorie burn and increased fat accumulation around the abdomen. Additionally, aging affects insulin sensitivity, which means significant carbohydrate intake is more likely to be converted into harmful visceral fat—the type that envelops your internal organs, explains Denise Chakoian, a certified fitness trainer from Rhode Island and the owner of Core Cycle and Fitness LaGree. To maintain a toned midsection, Chakoian recommends five standing core exercises that help tighten and flatten the stomach post-40.

Why opt for standing core exercises? Chakoian asserts they engage muscles in a manner that mirrors everyday activities, enhancing strength for tasks like chores, walking, and lifting.

“These exercises place less strain on the spine compared to many ground-based movements, offering relief to the neck, wrists, and lower back,” says Chakoian. “Standing exercises also improve balance and hip stability, crucial areas that tend to weaken after 40, thereby reducing the risk of falls. By incorporating light weights or steps, these exercises increase heart rate, allowing for energy expenditure in less time. They also promote better posture and breathing techniques, which enable the core and pelvic floor to function together effectively.”

5 Standing Core Moves to Flatten Your Stomach After 40

Standing Knee-to-Elbow Crunches

1. Stand tall with your hands behind your head.
2. Lift your knee as you twist your torso and bring your right elbow toward it.
3. Continue to alternate sides with control.
4. Complete 3 sets of 12 reps on each side.

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Standing Oblique Side Bends

1. Stand tall, holding a dumbbell in your left hand at your side.
2. Slowly bend at your waist toward the weight, stretching your obliques as you do so.
3. Return to standing.
4. Complete 3 sets of 15 reps on each side.

Standing Leg Lifts

1. Stand tall.
2. Lift your left leg straight out in front of you while keeping your core tight.
3. Lower slowly.
4. Repeat on the other side.
5. Complete 3 sets of 12 reps on each leg.

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Standing Woodchop Twists

1. Stand tall, holding a dumbbell or medicine ball with both hands over one shoulder.
2. Rotate your arms diagonally across your body toward your opposite foot, bending your knees.
3. Perform 3 sets of 10 reps per side.

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High Knee March

1. Stand tall.
2. March in place while lifting one knee up toward your chest, as high as you’re able to.
3. Draw in your abs tight as you lift each knee.
4. Perform 3 sets of 30 seconds, moving at a steady pace.

Alexa Mellardo