Carrying extra fat around the midsection is a natural change after age 45. A slower metabolism, shifting hormones, reduced muscle mass, and lifestyle adjustments often create the perfect conditions for belly fat to settle in. While it can feel discouraging, the good news is that it doesn’t have to be permanent.
The Power of Standing Exercises for Belly Fat Loss
One of the most effective ways to reduce abdominal fat is by adding standing exercises to your fitness routine. These movements engage the core, increase calorie burn, boost metabolism, and help tone muscles at the same time. When paired with balanced nutrition, cardio, and strength training, they create a strong foundation for lasting results.
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Expert-Approved Standing Moves That Target the Core
We connected with Chad Lipka, fitness expert and president of North Shore Sauna, to uncover five standing exercises that may deliver even better results for flattening belly fat than traditional floor-based ab workouts.
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Why Standing Movements Work So Well
Standing exercises are highly effective because they activate the entire core while recruiting multiple large muscle groups at once. This full-body engagement leads to greater energy expenditure and functional strength.
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After 50, the lower belly area often begins to sag due to hormonal changes, reduced muscle activation, and increased sedentary behavior. Standing drills counter these effects by training the core in ways that mirror everyday movement.
High March Rounded Core Holds
- Stand upright with your feet hip-width apart and arms relaxed at your sides.
- Gently round your upper back, drawing your ribs toward your pelvis to activate your core.
- Lift your left knee to hip height while maintaining the rounded posture.
- Hold the position for three seconds, keeping your shoulders relaxed.
- Lower your leg back down.
- Switch sides, lifting your right knee and holding for three seconds.
- Complete three sets of 20 seconds.
Diagonal Core Pulls
- Set a cable pulley to the low position and attach a rope handle.
- Stand sideways to the machine with feet shoulder-width apart and knees slightly bent.
- Grip the handle with both hands near the hip closest to the cable.
- Brace your core muscles.
- Pull the handle diagonally upward across your body toward the opposite shoulder, allowing natural torso rotation.
- Pause briefly at the top and squeeze your obliques.
- Slowly return to the starting position with control.
- Perform three sets of 10 reps per side.
Standing Knee Drives
- Begin standing tall with feet hip-width apart.
- Extend your left arm overhead.
- Drive your right knee upward toward your elbow.
- Return to the starting position.
- Switch sides, reaching your right arm overhead and driving your left knee up.
- Complete three sets of 12 reps per side.
Kick-Back Extensions
- Stand upright with feet hip-width apart and your core engaged.
- Hold a wall or sturdy chair for balance if needed.
- Shift your weight onto your left leg.
- Extend your right leg straight back, squeezing your glutes at the top without arching your lower back.
- Slowly return to the starting position.
- Repeat on the opposite leg.
- Perform three sets of 12 reps on each side.
