Standing Exercises for Belly Pooch After 60, Per a Coach

A lifestyle coach shares four standing moves that engage your deep core after 60.

One truth about life? Consistent exercise and discipline can work wonders for your body—including getting rid of stubborn belly fat. Generally speaking, the higher your intensity, the higher the calorie burn can be. There are many ways to reach your goal, and they aren’t always the most obvious methods. For instance, did you know that standing workouts can be quite productive for reshaping your waistline? You don’t need to lift weights in order to achieve noticeable results.

We spoke with Terry Tateossian, Founder, Certified Lifestyle Medicine Coach, Trainer, Nutritionist for Women 40+ at THOR – The House of Rose, and learned four standing exercises that can help flatten your belly pooch after 60, when paired with a nutritious diet.

“Weight training at any age will not get target belly fat anywhere on the body. The most optimal way to control body fat and fat distribution throughout the body is through nutrition,” Tateossian stresses. “Adequate amounts of protein, carbs, and fat dosed throughout the day at equal intervals and done consistently will help manage belly fat and overall body fat. And of course, the old saying goes, ‘You cannot spot reduce fat from specific parts of the body. We lose fat all over and sometimes the belly can be the last place we see changes.’”

Exercises like hip thrusts and Romanian deadlifts are compound movements. According to Tateossian, they don’t completely engage the deep core muscles in a targeted manner.

“While the core is used to stabilize the body during those compound moves, it is not directly targeted. But that does not mean you can’t get strong abs doing them,” she adds.

Why a Dreaded ‘Belly Pooch’ Tends To Become More Common With Age

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Some of the main physiological reasons behind belly fat gain after 60 have to do with certain lifestyle and hormonal factors.6254a4d1642c605c54bf1cab17d50f1e

“As our hormones change, fat distribution in the body changes and we tend to store more fat around our belly. That is if we don’t take steps to actively prevent what naturally happens as we age. So for example, if we don’t change our lifestyle in midlife, we tend to become ‘victims’ of the aging process,” Tateossian explains.

Below are Tateossian’s favorite exercises for deep core activation and to sculpt a stellar six-pack at any age. Of course, it’s essential to pair these recommended moves with a healthy, protein-packed diet.

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Standing Straight Leg Raises

1. Begin standing tall with your feet hip-width apart.
2. Hold onto a sturdy chair or wall for optional support.
3. Keep your left leg straight as you lift it as high as you’re comfortably able to, all while maintaining tall posture.
4. Use control to lower for 3 seconds.
5. Repeat on the other side.
6. Perform 3 to 4 sets of 12 to 15 reps on each leg. Rest for 60 seconds between sets.

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Standing Marches With Band

1. Position a resistance band around your ankles or the arches of your feet.
2. Stand tall with your feet hip-distance apart and core engaged.
3. Begin to march in place, lifting one knee up toward your chest at a time, ensuring the band stays taut.
4. Use control as you lower for 3 seconds.
5. Perform 3 to 4 sets of 12 to 15 reps on each leg. Rest for 60 seconds between sets.

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Overhead Reach With Pilates Ball

1. Stand tall with your feet hip-width apart.
2. Hold a Pilates ball overhead.
3. Gradually lower the ball toward one side of your body for 3 seconds, keeping the core tight.
4. Return to the start position.
5. Lower the ball toward the opposite side and continue to alternate.
6. Perform 3 to 4 sets of 12 to 15 reps on each side. Rest for 60 seconds between sets.

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Diagonal Chops

1. Stand tall, feet shoulder-distance apart.
2. Hold a Pilates ball high over your right shoulder.
3. Breathe in, chopping the ball down diagonally toward your opposite foot and bending your knees.
4. Reverse the motion.
5. Repeat on the other side.
6. Perform 3 to 4 sets of 12 to 15 reps on each side. Rest for 60 seconds between sets.

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