When it comes to targeting belly fat in individuals over 45, the key lies in engaging in the right type of strength training rather than focusing solely on endless crunches or intense workouts. Through my experience as a coach, I’ve observed how incorporating small, deliberate movements can translate into significant outcomes. Consistency, activating the core, and performing exercises that promote a strong and stable body are fundamental.

The following five exercises surpass mere superficial toning. They engage the deepest abdominal muscles, help in supporting the spine, and boost metabolism without placing excessive strain on the joints. These exercises can be done without any equipment, only requiring your body, some space, and a few minutes of dedicated practice.

Consider these exercises as a way to kickstart your day. They energize your muscles, enhance your posture, and ensure that your core remains engaged throughout the day. When done consistently, these movements can result in a more defined waistline, a stronger core, and improved management of your body’s well-being and functionality.

5 Bodyweight Moves To Flatten Belly Fat Fast After 40, Coach Says

5 Exercises to Lose Belly Fat After 45

Standing Knee Drives

Standing knee drives light up the lower abs and hip flexors while getting your heart rate up. A standing knee drive tightens the core and activates deep stabilizing muscles. Great for balance and agility, the standing knee drive flattens the waistline and strengthens coordination.

How to do it:

1. Stand tall with your hands in front of you like you’re holding a ball.
2. Drive your right knee toward your hands while crunching slightly forward.
3. Lower the leg and repeat quickly for 30 seconds.
4. Switch legs and repeat.

Modified Side Plank Reach

This gentle plank variation builds serious oblique strength while supporting your spine and shoulders. Reaching overhead deepens the core activation and enhances control. Strong obliques pull your waist in and support every twisting or lifting motion you make.

How to do it:

1. Start in a side plank with your bottom knee on the ground for support.
2. Extend your top arm overhead.
3. Reach under your torso as if threading a needle, then return to the start.
4. Do 8–10 reps per side.

5 Simple Walking Tricks That Burn Fat and Build Muscle, According to a Trainer

Marching Glute Bridge

Marching bridges target glutes, hamstrings, and deep core muscles. The alternating leg lift keeps your hips working hard to stay level, which strengthens balance and coordination. The marching glute bridge builds a strong foundation for everyday strength while trimming the midsection.

How to do it:

1. Lie on your back, knees bent, feet flat.
2. Lift hips into a bridge and hold.
3. Raise your right foot an inch off the ground, then lower it.
4. Alternate legs for 10–12 total reps.

Standing Side Crunches

Standing side crunches tone your obliques and activate deep abdominal muscles. Side crunches also challenge balance and coordination, both essential for full-body strength. Fewer aches, tighter waistline, stronger posture.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Stand with feet shoulder-width apart, hands behind your head.
2. Lift your right knee toward your right elbow as you crunch sideways.
3. Return to the start and switch sides.
4. Continue alternating for 30–45 seconds.

If You Can Do This Many Pushups, You’re Stronger Than Most People Over 50

Seated Leg Lowers

Seated leg lowers engage the lower abs without putting pressure on the neck or spine. They promote pelvic control, smooth hip movement, and deep core stability. Seated leg lowers support daily strength and draws in the lower belly over time.

How to do it:

1. Sit on the floor, hands behind you for support.
2. Extend both legs in front of you, slightly off the ground.
3. Holding your legs together, lower them to hover just above the floor.
4. Raise them back up and repeat for 10 reps.

Tyler Read, BSc, CPT