Transform Your Waistline: 5 Effective Exercises to Tackle Muffin Tops for Those Over 60

Concerned about that muffin top after hitting 60? According to a fitness expert, five specific exercises can outshine traditional crunches when it comes to trimming your waistline.

The term “muffin top” goes beyond just a snug waistband; it can signal more serious health issues. This extra fat may signify the presence of visceral fat—an insidious type of belly fat that settles deep within the abdomen and encases your vital organs. High levels of visceral fat are linked to an increased risk of type 2 diabetes, strokes, heart disease, and even cancer.

What does this all mean for you? It’s critical to incorporate a targeted workout routine to tackle this health risk effectively. To guide you, we consulted Jacob Siwicki, the visionary behind Siwicki Fitness and an acclaimed personal trainer recognized as the best in Washington, D.C., in 2021. With credentials from NCSF and AFAA, a background as a globally top-ranked Equinox group fitness instructor, and expertise as a FOX 5 DC fitness contributor, Siwicki has crafted five exercises that promise to tighten that muffin top more efficiently than crunches, especially for those over 60.

“Crunches primarily engage the rectus abdominis, the muscle responsible for the coveted six-pack. However, they fall short in targeting the obliques and transverse abdominis—muscles that actually contour the sides of your waist,” Siwicki explains. “Performing endless reps of spinal flexion can be hard on your lumbar discs, particularly as you age. These five exercises focus on rotation, anti-rotation, and lateral flexion—movements for which the waist is naturally designed. It’s important to note that at this stage in life, waistline changes are driven by engaging the deep core along with mindful caloric intake, not just burning calories. Members who commit to these exercises most days over six weeks typically notice a difference in how their jeans fit.”

“A crunch trains the rectus abdominis, the six-pack muscle running straight down the front. It does almost nothing for the obliques or the transverse abdominis, and those are the muscles that actually shape the sides of the waist. After 60, you also do not want hundreds of reps of spinal flexion grinding the lumbar discs. The five [exercises below] train rotation, anti-rotation, and lateral flexion, which is what the waist is biomechanically built to do,” Siwicki tells us. “One more thing worth knowing: At this age, waistline change comes from the deep core plus a small daily caloric piece—not from chasing burn. If a member does these five most days for six weeks, they usually see the difference in how her jeans sit.”

Standing Woodchops

“The diagonal pattern forces the obliques and the deep core to work together, which is what actually builds shape,” Siwicki tells us.

1. Stand tall with your feet shoulder-width apart, holding a dumbbell with both hands.
2. Sweep the dumbbell diagonally up over your right shoulder, keeping your arms straight.
3. Then, 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. Complete 10 reps on each side.

Bird-Dog

“This exercise trains anti-rotation, which is the obliques’ real job in daily life,” Siwicki says.

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides and continue to alternate.
5. Perform 8 slow reps on each side.

Dead Bug

“This move hits the transverse abdominis with zero spinal flexion, which is important for protecting the lumbar discs at this age,” Siwicki explains.

1. Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the floor and engage your core.
3. Lower one arm and the opposite leg, counting to 3 seconds.
4. Return to the start position.
5. Repeat on the other side and continue to alternate.
6. Perform 8 reps on each side.

Pallof Press

“The core has to resist twisting, and that resistance pattern is exactly what re-trains the deep abdominal brace,” Siwicki points out.

1. Stand tall with your feet shoulder-width apart and your left side beside an anchored resistance band (which should be at about chest height).
2. Hold the band in both hands, and push the band straight out from your sternum.
3. Hold the band out for 2 seconds.
4. Use control to bring it back to the start position.
5. Perform 8 reps on each side.

Side Plank With Bottom Knee Down

“This is the single best move for the obliques. The whole side body has to fire just to hold the position,” Siwicki says.

1. Begin by lying on your side and placing your elbow below your shoulder.
2. Bend the bottom knee to a 90-degree angle.
3. Straighten the top leg, keeping it lined up with your torso.
4. Activate your core as you lift your hips off the mat.
5. Hold for 20 to 3 seconds on each side.