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Standing Strong: 5 Exercises to Shrink Belly Fat After 55
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After 55, targeting abdominal fat becomes a common wellness goal, frequently enough complex by hormonal shifts, a naturally slowing metabolism, and evolving lifestyle factors. Fortunately, a new approach focusing on productive standing exercises offers a viable solution for those seeking to reclaim a firmer midsection.
Standing movements are uniquely effective, engaging the core, boosting metabolism, and efficiently burning calories.A focused regimen of five standing exercises promises to visibly shrink the lower belly area within 30 days.
According to Pilates expert Portia Page,63,a Balanced Body educator with multiple certifications (CPT,NCPT,PMA,ACE,and AFAA),a triumphant standing routine must comprehensively challenge the core. this includes “standing hollow work, controlled power, balance-based core loading, and anti-rotation, rotation, and lateral stability.” Page emphasizes, “You get a stronger, more reactive, more sculpted midsection without ever hitting the floor.”
La Vonn Gilbert,founder of BCF wellness,echoes this sentiment,noting the preference for standing exercises among her clients over 55. “It’s rare for me to have any of my clients over 55 do any sort of floor exercises,” she explains. “Most of our work consists of standing exercises.They are effective tools for shrinking belly fat when compared to floor exercises as they recruit and use more muscles to perform the exercises which leads to a greater calorie burn.”
Hear are five standing exercises to incorporate into your routine:
Standing “Hollow” Scoop + reach + Deep Squat
This exercise, as described by Page, is a standing adaptation of the pilates hollow body exercise, combined with a deep squat and heel lift for added challenge. “Keeping the hollow position standing forces your deep stabilizers to fight gravity every second, engaging the core and improving posture.”
How to perform:
- Stand with your feet hip-width apart, knees slightly bent.
- Scoop your tailbone under and draw your navel towards your spine, initiating the “hollow” position.
- Reach your arms forward,maintaining the scooped core.
- Lower into a deep squat, keeping your back straight and core engaged.
- Lift your heels off the ground slightly.
- Hold for a few seconds, then return to the starting position.
- Perform 10 to 12 repetitions.
Standing Oblique crunch
Page explains that this exercise targets the obliques, crucial for core stability and rotational strength. “This is a great way to work the side abs without being on the floor.”
How to perform:
- Stand with your feet hip-width apart, knees slightly bent.
- Lift one knee towards your chest, together twisting your torso towards that knee.
- Imagine bringing your elbow towards your raised knee, mimicking a side crunch motion.
- Lower your leg and repeat the crunch on the other side.
- Perform 5 to 10 repetitions on each side.
Woodchop squat and Twist
This exercise requires a blend of explosive power and controlled movement. Page explains that combining speed on the downward phase with control on the return challenges the core’s stability under shifting loads.
How to perform:
- Start standing tall with your hands clasped together over your right shoulder.
- Slightly bend your knees.
- Powerfully “chop” down toward your left hip.
- Hold briefly at the bottom of the movement,stopping the momentum.
- Gradually return to the starting position.
- Repeat 5 to 10 times on each side.
Med Ball Slam
Gilbert highlights the benefits of this exercise, noting its combination of strength training and cardio while actively engaging the core. “The med ball slam improves stability and power while engaging deep abs and glutes, with a full-body movement.”
How to perform:
- Assume an athletic position with feet shoulder-width apart, knees slightly bent, and hips engaged, holding a medicine ball at your chest.
- Activate your core muscles.
- Squat slightly, then extend your hips and knees to rise up, simultaneously lifting the med ball overhead.
- slam the med ball down to the floor with maximum force as you lower into a squat.
- Pick up the ball and repeat.
- Complete 2 to 3 sets of 10 repetitions.
Single Leg Stand with Torso Twist
Gilbert recommends this exercise for its balance and core engagement benefits
