Revitalize your midsection with these effective and gentle exercises that can help trim down your waistline.

Stubborn belly fat can become a particularly vexing issue as the years go by. Factors such as hormonal changes, a natural reduction in muscle mass, and a tendency for fat to settle around the waist contribute to this challenge. Fortunately, we’ve identified four standing exercises that can tackle “apron belly” fat more efficiently than traditional abdominal workouts, and they’re particularly advantageous for those over 45.

“While crunches primarily target the rectus abdominis, or the ‘six-pack’ muscle, they fall short when it comes to engaging the deeper core layers like the transverse abdominis or the muscles that stabilize posture. Additionally, crunches burn minimal calories and can place undue stress on the neck, back, and hip flexors—areas that are often sensitive for individuals experiencing hormonal changes or muscle loss in midlife,” notes Felicia Hernandez, a NASM-Certified Personal Trainer and Community Engagement Lead at Eden Health Club.

In contrast, standing exercises activate a broader range of muscle groups, including the back, legs, glutes, and core. These workouts not only boost energy expenditure but also enhance posture and balance. Moreover, they contribute to real-world strength, fostering a healthier lifestyle overall.

On the other hand, standing workouts engage more muscle groups—the back, legs, glutes, and core. They also provide better energy expenditure, improved posture and balance, and enhanced “real-world” strength, which promotes an all-around healthy existence.

“It’s also worth noting [that] crunches won’t flatten your belly unless you’re in a calorie deficit. The key is improving metabolic efficiency, muscle retention, and overall movement quality—all things standing movements do really well,” says Hernandez.

4 Standing Exercises That Trump Crunches for Belly Fat

According to Hernandez, these exercises are low-impact, seamless to perform, and were created to fire up the deep core muscles while preserving lean muscle—without ever getting on the ground.6254a4d1642c605c54bf1cab17d50f1e

Standing Cross-Body Chop

This move fires up the shoulders, obliques, and transverse abdominis. It requires you to hold onto one light-to-medium dumbbell or medicine ball.

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell or medicine ball with both hands over your right shoulder.
3. Activate your abs as you twist or “chop” the weight diagonally across your body, bringing it toward your left hip.
4. Reverse the motion.
5. Perform 3 sets of 8 to 12 reps on each side.
6. Add a slight pivot through your hips to make this move more dynamic.

High Knees With Arm Drive

This exercise engages the hip flexors, rectus abdominis, and deep core stabilizers. According to Hernandez, “It gets the heart rate up and recruits multiple muscle groups for more metabolic ‘burn.’”

1. Stand tall with your feet hip-distance apart and arms at your sides.
2. Lift your right knee up toward your chest, as high as you’re able to.
3. At the same time, swing your left arm forward and right arm back.
4. Alternate sides at a fast pace.
5. To rev up the intensity, add light dumbbells or wrist weights.
6. Perform 3 sets of 30 seconds, resting for 15 to 30 seconds between rounds.

Wood Chop With Squat

This exercise targets the obliques, quads, glutes, and shoulders, creating a stellar full-body burn.

1. Begin slightly squatting, holding a weight low on the outside of your left knee.
2. In a smooth motion, stand up as tall as you can while swinging the weight diagonally up to your right shoulder.
3. Use control as you move back to the start position.
4. To increase the full-body activation and calorie burn, incorporate leg drive.
5. Perform 3 sets of 10 reps on each side.

Crossover Toe Touch

The crossover toe touch promotes rotational core strength while challenging your balance and hamstrings.

“This move promotes balance, mobility, and deep core control without spinal compression,” Hernandez notes.

1. Begin by standing tall with your arms lengthened out to the sides in a T position.
2. Rotate your torso as you reach your right hand toward your left foot.
3. Return back to the center.
4. Repeat on the other side.
5. Perform 3 sets of 12 to 15 reps, focusing on keeping the movement slow and controlled.