Belly fat is famously easy to gain and notoriously difficult to shed, especially as you age. Over time, your metabolism may decelerate, hormone levels can change, and lean muscle mass tends to diminish. Meanwhile, body fat often accumulates around the waist—ugh. When it feels like nothing you try makes a difference, and that stubborn “belly pooch” remains, these seven standing exercises can help slim and firm your midsection after 45.

“Standing core exercises require balance, good posture, and coordination, which means these exercises engage more than just your abdominal muscles,” explains Caine Wilkes, an Olympian and certified USA weightlifting coach at Garage Gym Reviews. “Crunches primarily focus on targeting and isolating the upper abs, whereas standing exercises can involve the obliques, lower abs, and even the glutes and back, enhancing overall strength and everyday functionality.”

7 Standing Exercises That Shrink Belly Fat

According to Wilkes, performing these exercises three to four times per week is a solid goal to strive for.

“It’s frequent enough to notice improvements, yet it allows necessary recovery time and the opportunity for other training methods, such as weightlifting or cardio,” he mentions, while emphasizing, “Although exercises don’t target fat loss in specific areas, they are effective in burning calories, which over time, helps reduce fat, especially when coupled with a diet that places your body in a calorie deficit.”

Standing Bicycle Crunches

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 your lifted knee.
3. Continue to alternate sides with control.
4. Perform 3 sets of 12 to 15 reps per side.

This 20-Minute Bodyweight Workout Melts Hanging Belly Fat Better Than Crunches After 40

Overhead Dumbbell Side Bends

1. Stand tall, feet hip-width apart.
2. Hold a dumbbell with both hands and press it overhead.
3. Bend your torso from side to side, keeping your hips forward.
4. Return to the center.
5. Perform 3 sets of 10 to 12 reps per side.

6 Morning Exercises That Burn More Belly Fat Than Cardio After 50

Standing Russian Twists

1. Stand tall, feet hip-width apart and knees slightly bent.
2. Clasp your hands or hold a medicine ball in front of your chest.
3. Rotate your torso to one side, twist back through the center, then go to the other side, keeping the movement smooth.
4. Perform 3 sets of 20 to 30 twists total.

Reverse Wood Chop

1. Stand tall with feet shoulder-distance apart.
2. Hold a dumbbell with both hands.
3. Rotate your torso as you swing the weight diagonally upward across your body to the opposite side, ending with the weight over your shoulder.
4. With control, reverse the motion and lower the weight to the start position.
5. Perform 3 sets of 10 to 12 reps per side.

4 Daily Moves That Target Belly Overhang in 30 Days After 50

Standing Mountain Climbers

6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall, feet hip-width apart, left arm reaching overhead and right arm bent.
2. Lift your right knee to your chest.
3. Return to the start.
4. Reach your right arm overhead while lifting your left knee.
5. Perform 3 sets of 30 to 45 seconds.

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. Perform 3 sets of 12 to 15 reps per side.

These 6 Bodyweight Moves Build Core Strength Faster Than Planks After 40

March With Torso Rotations

1. Stand tall.
2. Begin to march in place, lifting one knee up toward your chest as high as you’re able to while rotating your torso from side to side.
3. Draw in your abs tight as you lift each knee.
4. Slowly lower before switching sides.
5. Perform 3 sets of 30 to 45 seconds.

Alexa Mellardo