If achieving a flat belly is on your fitness agenda, you’re in the right place. The lower belly is a notorious trouble spot for fat accumulation—easy to gain but notoriously difficult to shed. We consulted with Chad Lipka, a fitness expert and president of North Shore Sauna, who revealed five standing exercises that help reduce lower belly fat more efficiently than floor routines, especially for those over 50.

Standing workouts are highly effective, as they engage your core while simultaneously activating several major muscle groups. This approach not only burns calories but also boosts metabolism, aiding in fat reduction.

“When you exercise your core while standing, as opposed to lying on the floor, it activates your lower belly differently. You need to stabilize your entire kinetic chain—from your feet to your pelvis—while moving against gravity,” Lipka explains. “After 50, the lower belly tends to sag and becomes more resistant due to hormonal shifts, decreased activation of the transverse abdominis, and prolonged sitting that tightens hip flexors and deactivates deep core muscles. Standing resistance exercises combat this by challenging the core similarly to how it’s used in daily life: stabilizing as you move.”

Standing exercises work quite effectively, as they fire up your core, along with several major muscle groups at the same time. You’ll burn calories, speed up your metabolism, and eliminate unwanted fat.

“When you work your core in a standing position, as compared to on the floor, your lower belly gets fired up in a distinct way because you have to stabilize your entire kinetic chain (from foot to pelvis) while controlling movement against gravity,” Lipka tells us. “After 50, the lower belly can sag and become more resistant to shift due to hormonal changes, reduced muscle activation in what’s called the transverse abdominis and years of sitting that tighten hip flexors and ‘switch off’ deep core support. Standing resistance moves counteract this by challenging the core in a way that mimics how it is used in everyday life: to stabilize while you move.”

Below, Lipka reveals his favorite standing exercises to help reduce lower belly fat after 50.

Standing Knee Drives

1. Begin standing tall.
2. Reach your left arm overhead.
3. Drive your right knee up toward your elbow.
4. Feel the stretch and contraction.
5. Return to the start position.
6. Then, reach your right arm overhead and drive your left knee up toward your elbow.
7. Complete 3 sets of 12 reps on each side.

High March Rounded Core Holds

1. Begin standing tall with your feet hip-width apart and arms relaxed at your sides.
2. Activate your core by rounding your upper back gently and tucking your ribs in toward your pelvis.
3. Lift your left knee to hip level while maintaining the rounded position.
4. Hold the knee lift for 3 seconds, keeping your shoulders relaxed.
5. Lower.
6. Repeat on the other side, lifting your right knee to hip level and holding the lift for 3 seconds before lowering.
7. Perform 3 sets of 20 seconds.

Standing Pelvic Tucks

1. Stand tall with your feet hip-width apart and shoulders relaxed.
2. Activate your core by drawing your belly button in toward your spine.
3. Tuck your pelvis by squeezing the glutes and tilting your pelvis back just a bit, flattening the lower back.
4. Hold the tuck for a moment before slowly returning to the start position.
5. Perform 3 sets of 15 reps.

Diagonal Core Pulls

1. Set a cable pulley at the low position and attach a rope.
2. Stand sideways beside the machine with your feet shoulder-width apart and knees bent just a bit.
3. Take hold of the handle with both hands near the hip that’s closest to the cable.
4. Activate your core.
5. Pull the handle diagonally up and across your body toward the opposite shoulder, naturally rotating your torso.
6. Hold briefly at the moment, squeezing your obliques, before returning to the start position.
7. Perform 3 sets of 10 reps on each side.

Kick-Back Extensions

1. Stand tall with your feet hip-width apart and your core activated.
2. Hold onto a wall or sturdy chair for balance, if necessary.
3. Shift your body weight onto your left leg.
4. Extend your right leg straight back, squeezing your glutes at the top without letting your back arch.
5. Slowly return to the start position.
6. Repeat on the other side.
7. Perform 3 sets of 12 reps on each leg.