6 Core Exercises to Firm Up Your Belly After Age 50, Without Lying Down

A “stomach apron” refers to the accumulation of extra fat in the lower abdominal area, often noticeable after the age of 50. According to Karen Ann Canham, the CEO and founder of Karen Ann Wellness, this persistent area of fat results from a slower metabolism, hormonal changes, and the natural decline in lean muscle mass, known as sarcopenia. Engaging in standing core exercises can effectively activate the deeper stabilizing muscles, while simultaneously working the glutes and legs. We consulted with experts who recommended six standing core routines designed to firm and sculpt your stomach apron after 50—no need for floor exercises.

What Makes Standing Core Routines Effective?

“In contrast to traditional crunches or sit-ups, which focus solely on the abdominal muscles while lying down, standing core exercises engage the entire midsection, hips, and lower back,” explains Mr. America Jason Kozma, CPT, from Santa Monica Personal Training. “This approach not only firms the abdominal region but also enhances balance, posture, and functional strength—an important aspect of maintaining an active lifestyle as one ages. Standing workouts are beneficial for people who may find it challenging to get down to the floor and back up. Additionally, these exercises often pose a lower risk to the neck and spine, which can become more delicate beyond middle age.”

Standing movements specifically engage the deep core muscles, which is crucial for tightening and toning your midsection.

“Standing core workouts typically involve the simultaneous engagement of multiple muscle groups, potentially leading to increased calorie burning and a more functional training experience,” states Caine Wilkes, an Olympian and certified USA weightlifting coach at Garage Gym Reviews. “For many individuals, these exercises may seem more approachable and sustainable than solely relying on crunches or sit-ups, particularly after reaching the age of 50.”

6 Standing Core Routines to Tighten Your Stomach Apron After 50

Standing Knee-To-Elbow Crunches

1. Stand tall, hands behind your head.
2. Lift your left knee up as you bring your right elbow down to meet it, twisting through your waist so the two meet in the middle.
3. Return to the start position.
4. Alternate sides, aiming for 2 to 3 sets of 12 to 15 reps per side.

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Standing Side Bends

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 tall.
4. Perform 2 to 3 sets of 12 to 15 reps on one side before switching to the other.

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Standing Oblique Twist

1. Stand tall, holding a light dumbbell in front of your chest. Alternatively, clasp your hands together.
2. Twist your torso from one side to the other, making sure your hips face forward so the movement comes from your core.
3. Perform 2 to 3 sets of 15 to 20 reps.

Standing Side Leg Lifts

1. Stand tall, holding onto a wall or sturdy chair for support, if needed.
2. Lift one leg out to the side.
3. Slowly lower, and repeat.
4. Complete 2 to 3 sets of 10 to 15 reps.

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Knee Marches

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. Complete 2 to 3 sets of 12 to 15 reps.

Woodchop

1. Stand tall, feet shoulder-distance apart, holding a medicine ball above one shoulder.
2. Breathe in, chopping the weight diagonally toward your opposite foot and bending your knees.
3. Reverse the motion.
4. Repeat on the other side.
5. Complete 3 sets of 10 reps per side.

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Alexa Mellardo