As you cross the age of 50, it’s vital to pay attention to significant bodily transformations. This phase often involves a reduction in lean muscle mass, bone density, strength, and balance. To counter these challenges, maintaining a regular schedule of strength training becomes imperative. Standing core exercises are particularly beneficial as they engage multiple muscle groups simultaneously, aiding in strength building and combating the notorious “middle-aged spread.” We spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, who offers insight into the most effective exercises to incorporate into your regimen.

Why are standing workouts more effective at tackling that middle-aged belly bulge than traditional cardio? According to Canham, “While traditional cardio is effective at burning calories, standing ab exercises target the transverse abdominis, the deep core muscle that functions like a natural corset.” She adds, “These exercises enhance coordination and joint stability, which helps prevent injuries and maintain mobility as we grow older.”

To maximize results, Canham emphasizes the necessity of consistency. She advises integrating these exercises into your routine three to four times a week for 15 to 20 minutes. This practice can help tone your abdomen, enhance core endurance, and support long-term fat loss, especially when combined with a healthy diet and resistance training.6254a4d1642c605c54bf1cab17d50f1e

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“Standing ab exercises go beyond just improving appearance; they create a robust and stable foundation for movement and longevity post-50,” Canham concludes.

“Standing ab work isn’t just about aesthetics—it’s about creating a strong, stable foundation for movement and longevity after 50,” Canham shares.

Standing Knee-to-Elbow Crunches

1. Stand tall with 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. Perform 2 to 3 sets of 10 reps per side.

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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 2 to 3 sets of 10 reps on each leg.

Woodchop

1. Stand tall, feet shoulder-distance apart, holding a medicine ball or dumbbell 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 2 to 3 sets of 12 reps per side.

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Standing Side Crunch

1. Begin standing tall with your hands behind your head.
2. Lift your left knee up toward your left elbow, crunching through the waist.
3. Alternate sides.
4. Perform 2 to 3 sets of 12 reps per side.

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Standing Reverse Chop

1. Stand tall with feet shoulder-width 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 2 to 3 sets of 12 reps per side.

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Wall March (Standing Plank)

1. Stand tall, feet hip-width apart, facing a wall at arm’s length.
2. Place your hands flat on the surface at shoulder level.
3. Walk your feet back so you assume a standing plank position.
4. Activate your core and press your palms into the wall.
5. Lift one knee up to your chest.
6. Lower, and then lift the other knee up toward your chest in a marching fashion.
7. Perform 2 to 3 sets of 15 marches.