Belly fat, often referred to as the “pooch,” tends to increase after age 50. Factors such as decreased muscle mass, a slower metabolism, and hormonal changes can lead to more belly fat, even if you keep up with regular exercise. Standing core exercises are an effective way to tackle this problem since they fortify your deep stabilizing muscles while enhancing balance and posture, according to Karen Ann Canham, CEO and founder of Karen Ann Wellness. Below, we’ve compiled five exercises that can help flatten your belly pooch after 50. The best part? These moves require no floor work, and with consistent effort, you may notice progress within 30 days.

“Standing exercises are joint-friendly and functional, offering core training in the way we naturally use it every day,” Canham points out. “By incorporating mindful breathing, these routines help calm the nervous system and reduce stress-induced triggers for belly fat.”

Certified personal trainer Stephen Sheehan, from Garage Gym Reviews, adds, “Standing core work demands greater stability and balance. This is more challenging for the deep core compared to doing floor exercises. You must engage your abs while maintaining control of your spine and hips, much like real-life movements. Plus, it alleviates pressure on the lower back and knees, making it more suitable for many individuals over 50.”

5 Daily Exercises to Flatten Your Belly Pooch After 50

Standing Knee-to-Elbow Crunches

“This move works the obliques and transverse abdominis, improving rotation and waistline definition,” Canham tells us.

1. Start standing 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 2 to 3 sets of 12 to 15 reps on each side.

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Standing Side Bends With Dumbbell

“This exercise targets the obliques and helps cinch the waist while improving spinal mobility,” Canham notes.

1. Stand tall, holding a dumbbell in your left hand by your side.
2. Slowly bend at your waist toward the left, stretching your obliques as you do so.
3. Return to standing.
4. Complete 2 to 3 sets of 10 to 12 reps on each side.

Standing Core Twists With Resistance Band

“This exercise engages the obliques and transverse abdominis while training anti-rotation strength for better posture,” Canham says.

1. Anchor a resistance band at chest level to a sturdy post.
2. Stand sideways to the anchor point, feet hip-distance apart with a soft bend in your knees.
3. Hold onto the band with both hands.
4. Rotate your torso away from the anchor point, pulling the resistance band across your body with control.
5. Gradually rotate back to the start position.
6. Perform 2 to 3 sets of 12 to 15 reps.

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Marching High Knees

“This exercise fires up the lower abs and hip flexors while also improving cardiovascular endurance,” Canham explains.

1. Stand tall.
2. Begin to 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. Slowly lower before switching sides.
5. Perform 2 to 3 sets of 30 to 45 seconds.

Paloff Press

1. Stand tall, assuming an athletic stance.
2. Have a resistance band anchored to the side, holding it at your chest.
3. Press the band straight out, extending your arms and resisting the pull.
4. Hold for a moment before bringing the band back in.
5. Perform 3 sets of 10 to 12 reps per side.

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Alexa Mellardo