Standing Exercises to Strengthen Your Core After 55

This quick standing routine could help tackle stubborn belly fat.

Many people find their midsection particularly challenging when it comes to shedding fat. There are various reasons for this issue, one being subcutaneous fat that lies just under the skin. While losing belly fat can be tough, addressing it is vital for improving overall health. We consulted with Karen Ann Canham, who is the CEO and founder of Karen Ann Wellness and a Board-Certified Wellness Coach with nearly two decades of experience. She recommends an eight-minute standing routine aimed at firming the midsection for those over 55.

“Once you hit 55, several physiological changes lead to a softer midsection. For starters, sarcopenia is the age-related decline in muscle mass, which diminishes overall muscle tone. The core muscles that support the abdomen tend to become less active without regular training,” Canham explains. “Also, hormonal changes—specifically the decrease in estrogen and testosterone—often shift fat storage towards the abdominal area. A lot of adults notice that they’re storing more fat in the center, even if their total weight hasn’t fluctuated much.”

Additionally, poor posture and extended periods of sitting can weaken the deep core muscles. When muscles like the glutes and transverse abdominis lose strength, it can make the abdomen appear more protruded, independent of any fat gain.

“To regain firmness, it’s essential to strengthen your core in upright, functional positions rather than only relying on floor exercises,” Canham notes. “The focus should be on muscles that ensure stability and posture, rather than just those that contribute to visible ‘six-pack’ abs.”

Below, she outlines a quick standing workout designed to help firm the midsection as one ages.

Standing Torso Rotations

1. Stand tall with feet hip-width apart.
2. Cross your arms in front of your chest or hold a medicine ball ahead of you.
3. Rotate your core and twist side to side, keeping your hips square and feet grounded.
4. Complete 2 sets of 12 to 15 reps per side.

Standing Knee Lifts

1. Stand tall with feet hip-width apart, arms at your sides.
2. Lift your left knee to hip height while engaging your core.
3. Lower your foot and repeat on the right side, raising your right knee to hip level.
4. Continue alternating knee lifts.
5. Perform 2 sets of 10 to 12 reps on each leg.

Standing Side Bends

1. Stand tall with a dumbbell in your left hand.
2. Slowly bend at the waist to the left, stretching your obliques.
3. Return to standing.
4. Repeat on the right side with a dumbbell in your right hand.
5. Complete 2 sets of 10 to 12 reps per side.

Standing Cross-Body Punches

1. Stand tall with feet hip-width apart, knees slightly bent.
2. Raise your fists toward your chest or chin.
3. Punch your left arm forward, keeping your shoulders relaxed.
4. Return to the starting position.
5. Repeat by punching with your right arm.
6. Complete 2 sets of 20 alternating punches.

Standing Marches

1. Start standing tall with your feet hip-width apart and arms at your sides.
2. Lift your left knee to hip height, swinging your right arm forward and your left arm back to engage your core.
3. Lower your foot and repeat with your right knee, moving your left arm forward and your right arm back.
4. Maintain good posture and breathe steadily throughout.
5. Carry out 2 sets of 20 marching steps.