Speed Up Side Fat Loss with These 4 Essential Exercises for Seniors Over 60

Revitalize your daily workout by including exercises that target and tone the sides of your body.

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The presence of side fat can often disrupt the goal of achieving a well-defined physique. It tends to accumulate quickly and can be challenging to shed. Contrary to the myth of spot reduction, focusing on trimming fat in one specific area doesn’t work. Instead, the key to slimming down effectively involves maintaining a balanced diet rich in protein and fiber, creating a calorie deficit, and committing to regular exercise. Wondering where to start? We have just the guidance you need.

Jacob Siwicki, who is the visionary behind Siwicki Fitness, holds certifications from NCSF and AFAA. With an impressive background as a globally top-ranked Equinox group fitness instructor in 2019, a Dartmouth economics alum, and a former Dartmouth football player, Siwicki is a recognized fitness guru on FOX 5 DC and was also the top-rated personal trainer in D.C. in 2021. He provides us with four daily exercises designed to firm up your sides more efficiently than merely practicing yoga post-60.

“Yoga undeniably contributes to enhancing flexibility, breathing, balance, and body control, and I wouldn’t advise anyone to stop practicing it,” Siwicki says. “However, for those aiming to specifically build waist strength, these exercises offer the opportunity to add resistance and accurately track progress. You can increase the weight of the dumbbell you lift, extend the duration of your plank, or advance to more challenging exercise variations,” he further elaborates. “I selected these exercises precisely because they encompass the core’s major functions: resisting lateral bending, managing rotation, stabilizing the spine, and transferring force between the upper and lower body.”

Side Planks From the Knees

1. Lie on your side with your knees bent to 90 degrees and stacked on top of each other.
2. Place your bottom elbow under your shoulder with your forearm resting on the ground, pointing straight ahead.
3. Keep your shoulders, knees, and hips in a straight line.
4. Engage your core and press through your forearm and bottom knee to lift your hips off the mat.
5. Hold the position.
6. Repeat on the other side.

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Suitcase Carry

1. Begin standing tall, holding one dumbbell at your side, like a suitcase.
2. Walk straight for 30 seconds without allowing your loaded shoulder to dip down.
3. Repeat on the other side.

Cross-Body Chop

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell or water bottle with both hands.
3. Sweep the weight diagonally high to low, starting over your left shoulder and moving down toward your right hip, contracting your abs as you do so.
4. Reverse the motion.
5. Do the same on the other side.

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Bird-Dog

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment, squeezing your core before returning to the start position.
4. Switch sides.