4 standing exercises to flatten your stomach faster than weight training after 60

A lifestyle coach shares four standing moves that will work your deep core even after 60.

One truth about life? Consistent exercise and discipline can do wonders for your body, including getting rid of stubborn belly fat. Generally speaking, the higher the intensity of exercise, the higher the calorie burn. There are many ways to achieve your goals, and they aren’t always the most obvious. For example, did you know that standing training is very effective for shaping your waistline? You don’t have to do weight training to see noticeable results.

I talked to him. Terry Tateosianfounder of THOR – The House of Rose, certified lifestyle medicine coach, trainer, and nutritionist for women over 40, has learned 4 standing exercises that, when combined with a nutritious diet, can help flatten your stomach after 60.6254a4d1642c605c54bf1cab17d50f1e

“Weight training at any age won’t get you the desired belly fat everywhere on your body. The best way to control body fat and fat distribution throughout your body is through nutrition,” Teosian emphasizes. “Continuously consuming adequate amounts of protein, carbohydrates, and fat at even intervals throughout the day can help manage belly fat and body fat throughout the day. And, of course, the old saying goes: ‘You can’t locally lose fat in one part of your body. We lose fat all over the body, but the abdomen may be the last place you see a change.’

Exercises like hip thrusts and Romanian deadlifts are compound movements. Tateosyan says you’re not completely training your deep muscles in a targeted way.

“The core is used to stabilize the body during compound movements, but it’s not the direct target. But that doesn’t mean you can’t get strong abs when you do those movements,” she added.

Why the dreaded ‘stomach bump’ tends to become more common with age

The main physiological reasons why belly fat increases after age 60 involve certain lifestyle and hormonal factors.

“Changes in hormones change fat distribution in the body, making it easier to accumulate fat around the belly, if we don’t take active steps to prevent this from happening naturally as we age. So, for example, if we don’t make lifestyle changes in midlife, we tend to become ‘victims’ of the aging process,” Tateosyan explains.

Below are Teosian’s favorite exercises to deeply activate your core and build a great six-pack at any age. Of course, it’s essential to combine these recommended movements with a healthy diet rich in protein.

stand straight and raise your legs

1. Start standing tall with your feet hip-width apart.
2. If you need optional support, hold on to a sturdy chair or wall.
3. While maintaining a tall posture, keep your left leg straight and lift it as high as you comfortably can.
4. Use the controls to lower it for 3 seconds.
5. Repeat on the other side.
6. Perform 3 to 4 sets of 12 to 15 repetitions on each leg. Rest 60 seconds between sets.

standing march by band

1. Place a resistance band around your ankle or the arch of your foot.
2. Stand tall with your feet hip-width apart and your core engaged.
3. Begin marching into position and lift one knee toward your chest, making sure the band stays taut.
4. Use the controls to lower it for 3 seconds.
5. Perform 3 to 4 sets of 12 to 15 repetitions on each leg. Rest 60 seconds between sets.

overhead reach with pilates ball

1. Stand tall with your feet hip-width apart.
2. Hold the Pilates ball above your head.
3. Gradually lower the ball toward one side of your body over 3 seconds, keeping your core tight.
4. Return to starting position.
5. Continue alternating by lowering the ball to the opposite side.
6. Do 3-4 sets of 12-15 repetitions on each side. Rest 60 seconds between sets.

diagonal chop

1. Stand tall, with your feet shoulder-width apart.
2. Hold the Pilates ball high above your right shoulder.
3. Inhale and cut the ball diagonally towards your opposite leg, bending your knee.
4. Reverse the movement.
5. Repeat on the other side.
6. Do 3-4 sets of 12-15 repetitions on each side. Rest 60 seconds between sets.

Alexa Meraldo