When it comes to fitness, sometimes the timeless approaches are the most effective. This is particularly true if you’re aiming to shed that stubborn belly fat, especially after hitting 50. While many assume that a growing waistline is an inevitable part of aging, Lauren Saglimbene, a personal trainer at Life Time Gainesville, insists this isn’t necessarily so.

Reaching your 50s often means you’ve been deeply engrossed in your career, juggling family responsibilities, and maintaining a social life. As Saglimbene notes, this busy lifestyle often relegates fitness to a lower priority.

The result? Many find themselves at 50 with a slower metabolism, diminished muscle mass, hormonal imbalances, and less-than-ideal nutrition. “These factors combine to encourage belly fat accumulation,” Saglimbene explains. “Your body converts food to fat more efficiently, and the metabolic processes become less effective.”

This is where a balanced exercise routine becomes essential, incorporating both strength training and cardio activities. Saglimbene emphasizes that resistance exercises are crucial for developing lean muscle mass, which continues to benefit your body even during rest periods.

That’s where a well-balanced workout regimen comes into play, featuring both strength training and cardio. That said, resistance exercises help build lean muscle mass, which works for your body “even when you’re not working out,” Saglimbene tells us.

“Strength training also helps you process carbohydrates better. Together, strength training and cardio are a powerful pair,” Saglimbene adds. “Strength training also causes a release of growth hormone, especially during the 30 minutes after a well-designed workout. Researchers have shown that growth hormone promotes loss of belly fat around your organs (visceral fat), along with helping your body repair and recover.”

5 Classic Exercises That Melt Belly Fat After 50

The below exercises are incredibly productive, as they torch calories while sculpting lean muscle.

“Your body becomes a metabolic machine even on rest days,” Saglimbene says. “They also prime your body with hormones that help promote fat loss. For best results, pair with optimal nutrition strategies—you can’t outwork a bad diet.”

Bench Presses

1. Lie flat on your back on a workout bench, feet flat on the ground.
2. Grip the barbell just outside shoulder-width.
3. Lower the barbell toward your chest, maintaining a 45-degree angle with your elbows.
4. Press the barbell back up until your arms are straight.
5. Perform 2 to 4 sets of 10 to 12 reps.

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Squats

1. Stand tall, feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips.
3. Bend at the knees and hips to descend into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Perform 2 to 4 sets of 10 to 12 reps.

Step-ups

1. Stand tall, facing a sturdy chair, workout bench, or step.
2. Step onto the surface with your leading leg, bringing the other leg to meet it.
3. Step back down.
4. Perform 2 to 4 sets of 10 to 12 reps.

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Assisted Pull-ups

1. Loop a resistance band around a pull-up bar and place one foot inside the loop.
2. Grab onto the bar using an overhand grip just outside shoulder-width.
3. Activate your core as you pull your chest toward the bar.
4. Use control to lower.
5. Perform 2 to 4 sets of 10 to 12 reps.

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Deadlifts

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to stand up tall.
5. Perform 2 to 4 sets of 10 to 12 reps.