Let’s be honest: targeting the waist area can be both challenging and stubborn. However, with the right exercise plan, you’ll be on track to slimming your waistline in a month. The secret lies in maintaining consistency. We’ve compiled a list of five fast and effective standing ab exercises tailored for those of you over 40, with no crunches involved.

When you enter your 40s, exercises like floor crunches can place undue stress on your lower back and neck, areas that already hold tightness.

“As we age, it’s crucial to reduce unnecessary strain on our joints. Standing ab exercises are preferable because they maintain a neutral spine,” explains Coach Amanda Grimm, a certified running coach and physical therapist at We Run, as well as a sports and remedial massage therapist. “The emphasis needs to be on the deeper core muscles, including the obliques, glutes, and back. These muscles act like a natural corset, pulling inward to support the spine, and delivering true waist definition that the visible ‘six-pack’ muscles cannot achieve alone.”6254a4d1642c605c54bf1cab17d50f1e

Standing core routines engage your abs while also working your legs, shoulders, and back, aiding in balance maintenance. In contrast, floor exercises primarily focus on the abdominal muscles due to the back being supported by the floor.

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“Perform this workout four to five times a week, ensuring you take a 30 to 60 seconds of rest between sets,” Grimm instructs. “Aim for quality over quantity—by performing controlled movements, rather than speed or number, your core should feel fully engaged by rep 10.”

Standing High Knee With Twist

1. Stand tall, feet hip-width apart.
2. Lift your left knee up toward your waist, bringing your right elbow to meet it.
3. Engage your core muscles as you twist.
4. Return to standing.
5. Repeat on the other side.
6. Perform 3 sets of 15 reps per side.

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Standing Crunches

1. Stand tall and brace your abs.
2. Round your torso forward as if you’re performing a crunch, bringing your chest toward your thighs.
3. Return to the start position.
4. Complete 3 sets of 20 reps.

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Standing Torso Twists

1. Stand tall, feet hip-width apart.
2. Cross your arms in front of your chest. Alternatively, hold a medicine ball with arms extended ahead of you.
3. Rotate from your core as you twist from side to side, keeping your hips square and feet planted on the ground.
4. Perform 3 sets of 20 reps.

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Diagonal Chops

1. Stand tall, feet shoulder-distance apart, arms high on one side.
2. Breathe in, chopping your arms down diagonally toward your opposite foot and bending your knees.
3. Reverse the motion.
4. Start by using your body weight as resistance on weeks 1 and 2, then include a dumbbell on weeks 3 and 4.
5. Complete 3 sets of 15 reps per side.

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Overhead Reach Knee Tucks

1. Stand tall, feet hip-width apart.
2. Reach one arm overhead while driving the opposite knee up to meet the elbow.
3. Complete 3 sets of 12 reps per side.

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Alexa Mellardo