Shrink and Firm Your Lower Belly “Pooch” with These Standing Moves

After the age of 55, burning abdominal fat is a goal for many individuals. You can thank hormonal changes, a slower metabolism, and possibly certain lifestyle habits this stage of life brings. Unfortunately, fat ends up in the midsection, and it can be difficult to lose. We spoke with experts to help you out and are here with five productive standing exercises.

Standing movements engage your core, increase metabolism, and torch calories. The regimen consists of five standing exercises that will shrink your lower belly in 30 days.

According to Pilates guru Portia Page, 63, Balanced Body Educator, CPT, NCPT, PMA, ACE and AFAA certified, a productive standing routine should hit the core in every way your core loves to be challenged. This includes the following elements: standing hollow work, controlled power, balance-based core loading, and anti-rotation, rotation, and lateral stability.

“You get a stronger, more reactive, more sculpted midsection without ever hitting the floor,” Page shares.

According to The Gubert of Gilbert, the founder of BCF Wellness, “It’s rare for me to have any of my clients over 55 do any sort of floor exercises.Most of our work consists of standing exercises. They are effective tools for shrinking belly fat when compared to floor exercises because they recruit and use more muscles to perform the exercises which leads to a greater calorie burn.”

Standing “Hollow” Scoop + Reach + Deep Squat

(Image of a woman on a beach performing a deep squat stretch for weight loss)

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7 Core Exercises for a Flatter Stomach, According to Trainers

Want a stronger core and a flatter stomach? You don’t need complicated gym equipment or hours of crunches. Trainers recommend a variety of exercises that target different core muscles, helping you build strength and definition. Here are seven effective core exercises, explained with guidance from fitness professionals.

dead Bug

https://www.youtube.com/watch?v=WJg-t-wK-9I

“The dead bug is a great exercise to learn how to brace your core,” says Erica St. Clair,NASM-certified personal trainer and owner of Evolved Fitness. “It teaches you to maintain a neutral spine while moving your limbs.”

1. Lie on your back with your knees bent at 90 degrees and your arms extended towards the ceiling.
2. Slowly lower your right arm and left leg together, keeping your lower back pressed into the floor.
3. Return to the starting position and repeat on the opposite side.
4. Perform 10-12 reps per side.

Plank

https://www.youtube.com/watch?v=ASdvN_pxG7I

“The plank is a foundational core exercise that builds isometric strength,” explains certified personal trainer and nutrition coach, Jim White. “It engages multiple muscle groups, including your abs, back, and shoulders.”

1. Start in a push-up position, but with your forearms on the ground instead of your hands.
2. Keep your body in a straight line from head to heels, engaging your core and glutes.
3. Hold the plank for 30-60 seconds, or provided that you can maintain good form.

Russian Twist

“Russian twists are excellent for targeting your obliques,” says St. Clair. “They help improve rotational strength and stability.”

1. Sit on the floor with your knees bent and your feet slightly elevated.
2. Lean back slightly, keeping your back straight.
3. Twist your torso from side to side, touching the ground (or holding a weight) on each side.
4. Perform 15-20 reps per side.

Bicycle Crunch

https://www.youtube.com/watch?v=Xyd_fa5zoiA

“The bicycle crunch is a dynamic exercise that works your entire core,” White notes. “It combines a crunch with a twisting motion, engaging your abs and obliques.”

1. Lie on your back with your knees bent and your hands behind your head.
2. Bring your right elbow towards your left knee while extending your right leg.
3. Alternate sides, mimicking a bicycle pedaling motion.
4. Perform 15-20 reps per side.

Leg Raises

https://www.youtube.com/watch?v=W-W5wK-wW-I

“Leg raises effectively target your lower abs,” St. Clair explains. “Focus on controlling the movement and keeping your lower back pressed into the floor.”

1. Lie on your back with your legs extended.
2. Slowly raise your legs towards the ceiling, keeping them straight or slightly bent.
3. Lower your legs back down, controlling the movement.
4. Perform 15-20 reps.

High Knee Twist With Extension

“When performing this exercise, think bicycle crunch and balance challenge,” Page shares. “To make it harder,lift your knee higher than hip height and/or hold your arms overhead.”

1. Slowly lift your right knee up to hip level.
2. Rotate your ribs toward the lifted knee.
3. Lower your leg and extend it behind you while rotating and extending in the opposite direction.
4. Repeat 5 to 10 times on one side, then repeat the same amount of reps on the other side.

Lateral Side

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