Daily Workouts for Belly Overhang After 60, According to a Trainer

If you’re looking to strengthen your core and tackle stubborn belly fat, incorporating certain exercises into your daily routine can make a big difference.

Many people want to slim down their waistlines, but as we get older, hormonal changes and metabolism can cause fat to settle in less-than-ideal spots. That’s why having a reliable at-home workout plan is essential for consistency and keeping yourself accountable. We spoke with Michael D. Pope, an Outreach Athletic Trainer at Houston Methodist Baytown Hospital. He suggests four daily exercises that could help you shed belly overhang more effectively than hitting the gym, especially if you’re over 60. Pope has a Bachelor of Science in Athletic Training from East Texas Baptist University and has been recognized as a Tactical Strength & Conditioning Facilitator since 2021.

Pope notes, “Contrary to what many believe, belly overhang or the ‘belly apron’ can appear in even active adults who are managing weight loss.” He explains that the primary reasons for this issue are rapid weight loss and a drop in collagen production. As we age, collagen—which helps keep our skin tight—declines, leading to sagging and thinner skin that can contribute to belly overhang, particularly in older adults.

The exercises listed below focus on strengthening your deep core and glute muscles, which not only helps with balance but may also alleviate lower back pain.

Pelvic Tilt

Pope describes this exercise as beneficial for postural stabilization, as it strengthens deep core and glute muscles, which can enhance balance and lessen low back pain.

1. Start lying flat on your back with your knees bent and your feet flat on the floor.
2. Engage your core and tilt your hips by drawing your belly toward your spine.
3. Hold that position for 10 seconds.
4. Gently release.

Supine March

1. Lie flat on your back with your knees bent and your feet on the mat.
2. Activate your core.
3. Lift one foot a few inches off the floor and pull that knee toward your chest.
4. Lower it slowly.
5. Switch to the other side and repeat.

Glute Bridge

1. Lie flat on your back with your knees bent and feet hip-width apart on the ground, arms at your side.
2. Press through your heels to lift your hips, creating a straight line from your head to your heels.
3. Squeeze your glutes and hold at the top for 5 seconds.
4. Lower your hips back down to the starting position.

Alternating Superman

1. Lie face down with your arms extended overhead.
2. Lift both your right arm and left leg simultaneously.
3. Return to the starting position.
4. Continue alternating sides.