Strengthen your deep core and kick belly fat to the curb by adding these daily moves to your routine.
Slimming down a stubborn waistline is a common goal for many individuals. As you age and experience hormonal and metabolic shifts, fat tends to appear in the most frustrating places. That’s why it’s wise to have a solid at-home workout routine on deck that promotes consistency and accountability. We spoke with Michael D. Pope, Outreach Athletic Trainer at Houston Methodist Baytown Hospital, who shares four daily exercises that can help you lose belly overhang quicker than gym sessions after 60. Pope received his Bachelor of Science in Athletic Training from East Texas Baptist University and has been a Tactical Strength & Conditioning Facilitator (TSAC-F) since 2021.
“Contrary to popular belief, belly overhang or the ‘belly apron‘ can be present in active adults and individuals successfully losing weight,” Pope tells us. “The most common causes of belly overhang are rapid weight loss and a decrease in collagen production. As we age, collagen, which is responsible for skin strength and elasticity, begins to decrease and causes saggy and thinner skin which can be responsible for the belly overhang in older individuals.”
The exercises below can strengthen your deep core and gluteal muscles, helping to improve balance while reducing lower back pain.
Pelvic Tilt
“This exercise assists in postural stabilization by strengthening deep core muscles as well as gluteal muscles. These corrections will help improve balance and decrease low back pain,” Pope explains.
- Begin by lying flat on your back with your knees bent and feet flat on the mat.
- Activate your core and rotate your hips by driving your belly in toward your spine.
- Hold for 10 seconds.
- Slowly release.
Supine March
- Begin lying flat on your back with your knees bent and feet flat on the mat.
- Activate your core.
- Lift one foot a few inches off the floor, bringing that knee close to your chest.
- Slowly lower.
- Repeat on the other side.
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Glute Bridge
- Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, arms at your sides with palms pressing into the surface.
- Press through your heels to lift your hips until your body forms a straight line from head to heels.
- Squeeze your buttocks, holding at the top for 5 seconds.
- Lower your hips back to the start position.
Alternating Superman
- Lie with your face down with your arms reaching overhead.
- Arch upward, raising your right arm and left leg at the same time.
- Return to the start position.
- Continue to alternate sides.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa
