Revitalize Your Core: 5 Bodyweight Exercises to Torch Belly Fat Faster Than Gym Machines for 60+

Struggling with stubborn belly fat? You’re not alone. As we age, shedding abdominal fat becomes increasingly challenging due to factors such as muscle loss, hormonal changes, and decreased physical activity. But don’t despair—Dr. Milica McDowell, a seasoned Doctor of Physical Therapy and Exercise Physiologist, shares her expertise to help you tackle this issue effectively. With over 20 years in sports and orthopedics, Dr. McDowell recommends five powerful bodyweight exercises to help trim your waistline after 60, no equipment needed.

Dr. McDowell, who also boasts credentials as a personal trainer, endurance sport coach, and CrossFit Level 1 certified instructor, is no stranger to fitness challenges; she’s completed 13 Ironman races and a 50K run. Drawing on her extensive experience, she outlines five straightforward exercises that can easily be integrated into your routine.

Why opt for bodyweight exercises over traditional gym machines? Dr. McDowell explains, “Transforming your midsection isn’t an isolated task. It involves increasing your overall calorie expenditure, adjusting your hormonal balance, and boosting your lean muscle mass. Achieving these changes, regardless of age, demands consistent movement and disciplined nutrition. Align your dietary habits with your fitness goals. Once your nutrition is on track, these exercises are incredibly accessible. You don’t need a gym membership or fancy equipment—just a staircase, a kitchen counter, and a good pair of shoes.”

Dr. McDowell is also a personal trainer, exercise physiologist, team and endurance sport coach, gym owner, 13-time Ironman finisher, 50K finisher, and CrossFit level 1 certified coach. Below, she shares five simple moves to add to your workouts.

Why do these bodyweight exercises trump training on gym machines? According to Dr. McDowell, “Your midsection won’t change in isolation. It changes when your overall calorie demand goes up, when your hormonal environment shifts, and when your total lean muscle mass increases. Changing your midsection, no matter your age, requires disciplined movement and disciplined consumption—period. You’ve got to match your eating and drinking habits to your goals. If you get your nutrition in line, then [these bodyweight exercises] are super simple. No gym membership, no fancy training—they just require a staircase, a kitchen counter, and a pair of shoes.”

Lunges

“Lunges build single-leg strength and stability, which is directly transferable to walking, stepping off a curb, and catching yourself if you trip, all movements that matter even more after 60,” Dr. McDowell explains. “Hold onto a counter if you are more comfortable and progress from there.”

1. Stand tall with your feet parallel, hip-distance apart.
2. Place your hands on your hips.
3. Step forward with one foot.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.

Stairs

Dr. McDowell calls stairs the most “underrated exercise.” She explains, “You’re loading your glutes, quads, and calves through a full range of motion, you’re elevating your heart rate, and you’re doing it in a pattern your body knows how to do. You can hold the handrail depending on your balance and confidence, and do it in the comfort of your own home.”

Chair Squats With Hover

“The squat to a chair with a hover is my favorite variation for this age group because the chair removes the fear, the hover keeps the muscles under tension, and the whole movement trains the exact pattern of sitting and standing that people do 50 times a day without thinking even about it,” Dr. McDowell says.

1. Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
4. Hover your glutes just above the chair’s seat.
5. Press through your heels to rise back up.

Zone 2 Walking

Lace up your walking shoes and head outdoors for a brisk stroll!

“Zone 2 walking is the one on this list that people underestimate the most,” Dr. McDowell says. “We’re talking about sustained, moderate intensity effort, where you can hold a conversation, but you’re definitely working. You don’t need a treadmill or a heart rate monitor; all you need is a route and consistency.”

Countertop Mountain Climbers

“Countertop mountain climbers close out my list because they bring in the core, the hip, the shoulders, and the cardiovascular system all at once. The countertop modification makes it accessible to people who can’t get down to the floor comfortably, which is a lot of people over 60,” Dr. McDowell says.

1. Begin by leaning on the counter.
2. Drive one knee in toward your chest at a time in a swift motion.