Revitalize Your Midsection: 5 Effective Exercises to Conquer Belly Overhang After 60

Discover the secrets to reducing belly overhang after the age of 60 with insights from a renowned wellness expert.

Belly fat can be frustratingly easy to gain but tough to shed. However, with the right approach to your daily habits, you can work towards a firmer midsection. This involves evaluating your eating habits, exercise regimen, and how you manage stress. To guide you on the fitness journey, we consulted with Karen Ann Canham, CEO and founder of Karen Ann Wellness. With nearly 20 years of experience as a Board-Certified Wellness Coach and Nervous System Specialist, Canham reveals five effective exercises to help reduce belly fat more efficiently than traditional crunches for those over 60.

Canham explains, “The ‘belly overhang’ that many experience after 60 is often caused by a combination of factors, not just excess fat.” She notes that sarcopenia, the loss of muscle mass, affects core and lower body strength, leading to a lack of support for the abdomen and causing it to protrude. Additionally, hormonal changes, such as decreased levels of estrogen and testosterone, lead to more fat being stored in the lower belly area. The natural decline in collagen as we age also reduces skin elasticity, making the overhang more noticeable.

Furthermore, poor posture, like an anterior pelvic tilt, along with a sedentary lifestyle, can accentuate the appearance of a protruding abdomen, even among those who stay active.

And finally, changes in posture—such as an anterior pelvic tilt—and sedentary habits can worsen the appearance of a protruding belly, even in those who are active.

“Addressing it requires improving muscle support, posture, and overall body composition, not just increasing activity,” Canham says. “Crunches target the rectus abdominis, but they don’t address the deeper core muscles that support the abdomen. They also don’t reduce fat in a specific area—fat loss occurs systemically, not locally.”

Below, Canham breaks down five daily exercises to prioritize in your workouts. They emphasized deep core strengthening, full-body muscle engagement, and pelvic alignment—all of which are crucial for improving the appearance and function of the abdominal region after 60.

Supine Deep Core Breathing

1. Lie flat on your back with knees bent and feet flat on the mattress.
2. Place one hand on your chest and the other on your belly.
3. Take a deep breath in through the nose, allowing your lower hand to naturally rise as your belly expands.
4. Slowly exhale through the mouth.
5. Perform 2 sets of 8 to 10 gradual breaths.

Glute Bridges

1. Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the mattress.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 12 reps.

Dead Bugs

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.
6. Perform 2 to 3 sets of 8 to 10 reps on each side.