Shrink Tummy Rolls Fast: Top 5 Standing Exercises After 60

Embrace the journey to a firmer midsection with these expert-recommended exercises.

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For many individuals over the age of 60, a burgeoning waistline is a frequent concern. Several factors contribute to this phenomenon, such as hormonal shifts, natural muscle loss, and a slowing metabolism. But there’s no need to worry; now is the perfect time to regain control.

“As we age, multiple changes occur simultaneously that make a tummy roll more prominent,” says Jacob Siwicki, the founder and head coach at Siwicki Fitness. Siwicki, who is certified by NCSF and AFAA, was a top globally ranked Equinox fitness instructor in 2019 and has been recognized as the #1 personal trainer in Washington, D.C., in 2021. He explains, “With age, people gradually lose muscle, leading to reduced energy expenditure and decreased daily movement. Hormonal changes further influence fat storage, often resulting in more accumulation around the abdomen.”

The significance of good posture may surprise you.

Siwicki elaborates, “Weakened glutes, back, and deep core muscles can cause the pelvis to tilt forward and the ribs to flare out. This posture change pushes the stomach forward, making the midsection appear larger, even without significant fat increase. While rebuilding muscle and improving posture won’t halt the aging process, it can dramatically transform how your body looks, moves, and feels.”

This excess fat is not only frustrating, but it’s also unhealthy. Visceral fat—the fat found deep in your belly—wraps around your organs and can cause high blood pressure while placing additional stress on your heart and lungs.

To get you started on the right track, Siwicki shares five standing exercises that can help shrink tummy roll fat faster than Pilates after 60.

Suitcase March

1. Begin standing tall with your feet hip-distance apart.
2. Hold a dumbbell or kettlebell in one hand at your side, as if you’re carrying a suitcase.
3. Brace your core.
4. Slowly lift one knee up to hip height, then lower.
5. Continue to march.
6. Repeat on the other side.
7. Do this for 20 to 30 seconds.

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Standing Cross-Body Knee Drives

1. Stand tall with your feet hip-width apart and hands behind your head.
2. Activate your core as you drive your left knee toward your right elbow.
3. Return to the start.
4. Perform 8 to 10 reps on each side.

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Dumbbell Woodchops

1. Hold a dumbbell with both hands and stand with your feet shoulder-width apart.
2. Lift the dumbbell toward your right side, keeping your arms straight.
3. Twist your torso, and carefully rotate your legs to bring the dumbbell down to your left.
4. Bend at the knees while dropping your hips to bring the dumbbell toward the ground.
5. Repeat by lifting the dumbbell back to the right and overhead.
6. Perform 8 to 10 reps on each side.

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Standing Wall Bird-Dog

1. Stand tall, arm’s length away from a wall.
2. Place your hands flat against the surface at shoulder level.
3. Activate your core and plant your feet hip-width apart.
4. Gradually extend your right arm overhead while lifting your left leg behind you.
5. Return to the start position.
6. Then, extend your left arm overhead and right leg straight behind you.
7. Continue to alternate.
8. Perform 8 to 10 reps on each side.