Explore these effective standing core exercises recommended by certified personal trainer James Brady to tackle belly overhang for those over 55.

As people age, a combination of factors such as muscle loss, decreased activity, and hormonal changes can lead to the development of belly overhang. While targeted fat loss, or spot reduction, isn’t scientifically supported, maintaining a higher daily calorie expenditure and lean muscle mass are crucial for managing abdominal fat as we age.

Standing core exercises offer a solution. These movements engage more muscles and increase your heart rate more efficiently than traditional floor-based exercises. This results in greater calorie burn, improved neuromuscular coordination, and enhanced activation of the deep abdominal muscles, which can help tighten and flatten the midsection.

We spoke with James Brady, a certified personal trainer at OriGym, who explains, “For individuals over 55, maintaining consistency in exercise is more effective than focusing solely on intensity. Standing exercises are more sustainable, and by working the core daily while staying upright, you’ll burn more calories in the long run. This approach contributes to a quicker reduction in belly overhang.”

To learn more, we spoke with James Brady, CPT, certified personal trainer at OriGym, who tells us, “For those over 55, consistency beats intensity every time. Standing exercises are easier to stick to and when you train the core daily and stay upright, you burn more calories overall. That is what helps belly overhang reduce faster over time.”

Standing Knee Lifts

Standing knee lifts are a simple and effective way to activate your lower ab muscles while staying on your feet. This movement challenges balance, hip control, and deep core engagement without placing stress on your shoulders or wrists.

How to do it:

1. Stand tall with your feet hip-width apart and arms relaxed at your sides.
2. Engage your core as if gently tightening a zipper from your hips to your ribs.
3. Shift your weight slightly onto one leg.
4. Lift your opposite knee toward your chest in a slow, controlled motion.
5. Keep your chest upright and avoid leaning backward.
6. Pause for one to two seconds at the top while maintaining core tension.
7. Lower your leg slowly and return to the starting position.
8. Alternate sides while maintaining the same tempo throughout.
9. Perform two to three sets of 10 to 15 reps per side. Rest for 30 to 45 seconds between sets.

Standing Crunches with Reach

Standing crunches with reach combine spinal flexion and breathing, two elements that have a big influence on deep core muscle activation.

“Remembering to breathe during this exercise matters as it helps activate the deep core muscles that flatten the stomach area,” says Brady. “Breathing is the secret weapon to perform this successfully.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Raise both arms above your head with your palms facing inward.
3. Take a deep inhale through your nose.
4. As you exhale, draw your ribs down toward your hips.
5. Simultaneously reach your arms slightly forward and downward.
6. Feel the abdominal muscles contract as you crunch.
7. Pause for one to two seconds at the bottom of the movement.
8. Slowly return to the starting position with control.
9. Complete two to three sets of 12 to 15 reps, resting for 30 to 45 seconds between sets.