Forget traditional planks—these five exercises can invigorate your abdominal muscles well into your 60s.

Once you pass the age of 60, maintaining core strength becomes crucial. A robust core is the backbone of good posture, balance, and effective breathing, all of which are essential for daily activities and overall well-being. When the core weakens, it often leads to issues such as back pain, reduced mobility, and persistent belly fat that’s more challenging to lose than before.

Engaging in focused core workouts not only helps alleviate belly fat but also builds muscle that boosts your metabolism. By performing controlled, full-range core exercises, you develop lean muscle around your abdomen and hips. This muscle growth enhances calorie usage, supports improved posture, and leads to a more toned midsection. While you can’t target fat loss in specific areas, strengthening the core sets the stage for a slimmer, more defined waistline.

The beauty of core training is that it doesn’t require lengthy sessions or uncomfortable gym floors. These exercises can be done right in your bedroom using body weight and controlled tension, offering a safe and efficient way to strengthen your core. Each exercise emphasizes stability, control, and muscle activation, providing a solid routine for anyone looking to work their abs beyond 60.

The best part is that practical core work does not require long workouts or getting down on hard gym floors. These bedroom-friendly exercises use your body weight and controlled tension to safely and effectively challenge your core. Each move below focuses on stability, control, and muscle engagement, giving you an effective way to train your abs after 60.

Dead-Bugs

Dead bugs train the core to stabilize while your arms and legs move independently. This pattern strengthens the deep abdominal muscles that protect the spine and control pelvic position. For adults over 60, that control improves balance, walking mechanics, and posture throughout the day. The slow tempo also increases muscle tension without stressing the neck or lower back. Over time, this helps tighten the midsection while reinforcing safer movement patterns.

Muscles Trained: Rectus abdominis, transverse abdominis, hip flexors, obliques

How to Do It:

1. Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees.
2. Gently press your lower back into the bed or floor.
3. Extend your right arm overhead while lowering your left heel toward the bed.
4. Keep your ribs down and core tight as you move.
5. Return to the start and switch sides.
6. Continue alternating with slow, controlled reps.

Recommended Sets and Reps: Knock out 3 sets of 8 to 10 reps per side. Rest for 30 to 45 seconds between each set.

Best Variations: Bent knee dead bugs, heel slide dead bugs, arms only dead bugs

Form Tip: Keep your lower back gently pressed down throughout.

​​ 6254a4d1642c605c54bf1cab17d50f1e

Flutter Kicks

Flutter kicks challenge the lower abdominal muscles while also engaging the hip flexors. This area often weakens with age, contributing to poor posture and abdominal protrusion. The constant tension during flutter kicks increases muscle engagement and improves endurance. Performing them with control helps build lean muscle without excessive strain. When done correctly, they create a deep burn that supports long-term fat loss.

Muscles Trained: Lower rectus abdominis, hip flexors, transverse abdominis, obliques

How to Do It:

1. Lie flat on your back with your legs extended.
2. Place your hands under your hips for support.
3. Lift both heels a few inches off the bed.
4. Alternate small, controlled kicks up and down.
5. Keep your core braced and lower back stable.
6. Continue for the prescribed reps or time.

Recommended Sets and Reps: Perform 3 sets of 20 to 30 total kicks. Rest for 30 seconds between each set.

Best Variations: Bent knee flutter kicks, alternating single-leg holds, short-range kicks

Form Tip: Stop the set if your lower back begins to arch.

​​

Leg Raises

Leg raises strengthen the lower abs while teaching the core to control leg movement against gravity. This improves coordination between the hips and trunk, which matters for walking, stair climbing, and getting out of bed. Controlled leg raises also apply steady tension to the abdominal muscles, supporting muscle development. Over time, this helps tighten the lower belly area that many adults struggle with after 60. The key is slow movement and consistent control.

Muscles Trained: Lower rectus abdominis, hip flexors, transverse abdominis, obliques

How to Do It:

1. Lie on your back with legs extended and hands at your sides.
2. Brace your core and press your lower back down.
3. Slowly raise both legs to a comfortable height.
4. Pause briefly at the top.
5. Lower your legs with control.
6. Reset and repeat.

Recommended Sets and Reps: Knock out 3 sets of 8 to 12 reps. Rest for 45 seconds between each set.

Best Variations: Bent knee leg raises, alternating leg raises, single-leg lowers

Form Tip: Lower slowly to keep tension on your abs.

​​

Heel Taps

Heel taps train the obliques and lower abs while encouraging proper pelvic control. This movement improves coordination between the ribs and hips, helping flatten the abdomen and support spinal health. The side-to-side motion also adds variety without increasing impact. For adults over 60, heel taps offer a safe way to challenge the core without neck strain. Consistent practice improves muscle tone and midsection control.

Muscles Trained: Obliques, rectus abdominis, transverse abdominis, hip flexors

How to Do It:

1. Lie on your back with knees bent and feet flat.
2. Lift your shoulders slightly off the bed.
3. Brace your core and reach your right hand toward your right heel.
4. Return to the center and repeat on the left side.
5. Alternate sides with a steady rhythm.
6. Keep your neck relaxed throughout.

Recommended Sets and Reps: Perform 3 sets of 16 to 20 total taps. Rest for 30 seconds between each set.

Best Variations: Slow tempo heel taps, extended reach taps, feet elevated heel taps

Form Tip: Move from your ribs, not your neck.

​​

Tuck Crunch

Tuck crunches combine upper-and lower-abdominal engagement in one controlled movement. This increases muscle activation while keeping the range of motion manageable. The exercise teaches the core to compress efficiently, which supports better posture and trunk strength. For adults over 60, tuck crunches provide a more potent stimulus than basic crunches without excessive strain. This makes them an effective option for building lean muscle in the midsection.

Muscles Trained: Rectus abdominis, transverse abdominis, hip flexors, obliques

How to Do It:

1. Lie on your back with knees bent and feet lifted.
2. Bring your hands to your thighs.
3. Brace your core and draw your knees toward your chest.
4. Lift your shoulders slightly as you crunch inward.
5. Pause briefly at the top.
6. Lower with control and repeat.

Recommended Sets and Reps: Knock out 3 sets of 10 to 12 reps. Rest for 45 seconds between each set.

Best Variations: Single-leg tuck crunch, slow tempo tuck crunch, feet-supported tuck crunch

Form Tip: Focus on squeezing your abs at the top.

The Best Core Training Tips for Trimming Belly Fat After 60

Building a flatter midsection after 60 comes down to consistency, control, and smart exercise selection. Short daily sessions often outperform longer workouts when joint health and recovery are a concern. These tips help maximize results while keeping your body feeling strong.

• Train your core most days of the week: Frequent low-volume sessions improve muscle tone and endurance without overloading joints.
• Move with control: Slower reps increase muscle tension and improve results.
• Prioritize breathing: Exhale during the most challenging part of each rep to engage deep core muscles.
• Pair core work with daily walking: Regular movement supports calorie burn and recovery.
• Support training with protein intake: Adequate protein helps preserve lean muscle as you age.

When you combine these strategies with the exercises above, you give your core the stimulus it needs to get stronger, leaner, and more resilient after 60.

References

1. Kang, Kwon-Young. “Effects of core muscle stability training on the weight distribution and stability of the elderly.” Journal of physical therapy science vol. 27,10 (2015): 3163-5. doi:10.1589/jpts.27.3163