By simply standing, you’re revving up the demand on your abs.
Standing exercises are incredibly popular—especially among older adults. They’re highly recommended for building strength and balance, activating multiple muscle groups simultaneously, and mirroring everyday movements like climbing stairs and walking. Standing exercise boosts coordination and is gentle on the joints. Plus, with consistency, they can help you reduce belly fat.
We spoke with Steve Chambers, Senior Certified Personal Trainer and Gym Manager at Ultimate Performance, who shares five standing exercises to accelerate belly fat reduction after 55.
“Your core stabilizes your body when upright. Walking, lifting, bending, carrying groceries, getting out of a chair – all require abdominal muscle engagement while standing,” Chambers explains. “Standing alone activates your core. Adding load, movement, and instability dramatically increases this demand, making standing core exercises powerful. They force your abs to brace, stabilize, rotate, resist movement, and support your spine in real-world positions.”
Unlike floor exercises, standing workouts allow for easier progressive overload by increasing time under tension or weight.
“Progressive overload is crucial for muscle change, especially your abs,” Chambers emphasizes. “After 55, this approach is even more vital. You’re training for strength, balance, posture, metabolic health, and longevity, not just appearance. Standing core exercises deliver all of this in one package.”
The Future of Standing Core: Beyond Fat Loss
While the initial focus of standing core work is often aesthetic – reducing belly fat – the future of this training modality lies in its preventative and restorative benefits. As the global population ages, the demand for exercises that combat age-related decline will surge. Standing core exercises directly address key concerns for older adults, including fall prevention, improved posture, and maintaining functional independence.
Personalized Standing Core Programs Powered by AI
Expect to see a rise in AI-powered fitness platforms that create personalized standing core routines. These programs will analyze an individual’s balance, range of motion, and strength levels to design workouts tailored to their specific needs. Wearable sensors will provide real-time feedback on form and intensity, maximizing effectiveness and minimizing injury risk. Companies like Tonal and Future are already pioneering this space, and we’ll likely see more specialized offerings focused on standing core training.
Integration with Virtual and Augmented Reality
Virtual Reality (VR) and Augmented Reality (AR) will transform how we approach standing core exercises. Imagine performing Farmer’s Walks through a virtual marketplace or practicing Deadlifts with AR guidance overlaid on your body, ensuring perfect form. These immersive experiences will make workouts more engaging and motivating, particularly for individuals who find traditional exercise monotonous.
The Rise of ‘Active Aging’ Communities
We’re already witnessing the growth of “active aging” communities – residential developments designed to promote physical and social well-being among seniors. These communities will likely feature dedicated spaces for standing core training, led by certified instructors. Group classes will foster a sense of camaraderie and provide a supportive environment for individuals to achieve their fitness goals.
5 Standing Exercises That Shrink Belly Fat
Chambers notes that spot reduction is a myth; fat loss occurs throughout the body.
“Hundreds of crunches won’t reduce belly fat unless your diet supports fat loss – meaning a caloric deficit,” Chambers says. “However, standing core exercises are exceptionally effective because they build muscle, raise energy expenditure, and strengthen the muscles that shape and firm your waistline as fat decreases.”
Farmer’s Walk
The Farmer’s Walk is a surprisingly effective core exercise. Carrying heavy weights while walking forces your core to brace and stabilize your torso.
“Farmer’s Walks heavily recruit the abdominals, obliques, lower back, shoulders, and grip, while increasing your heart rate. This combination of muscular tension and cardiovascular demand makes them incredibly effective for fat loss,” Chambers explains.
- Hold a heavy dumbbell or kettlebell – 50% of your body weight – in each hand at your sides.
- Walk forward, keeping your torso still.
Deadlifts
Deadlifts aren’t a typical ab workout, but Chambers says they’re excellent core builders.
“Each repetition requires your abdominals and obliques to brace to protect your spine while your lower body generates force, improving posture – a key concern with age,” Chambers explains. “For those over 55, deadlifts preserve muscle mass, strengthen the posterior chain, and increase metabolic demand. A stronger, more muscular body burns more calories at rest, supporting belly fat reduction.”
- Stand tall, feet hip-width apart, holding a heavy dumbbell in each hand in front of your thighs.
- Keep your legs mostly straight with a slight bend in the knees.
- Hinge at the hips to lower the dumbbells down your legs toward the floor.
- Keep your back flat and dumbbells close to your body, feeling a stretch in your hamstrings.
- Activate your glutes and hamstrings to return to standing.
Squats
Squats engage almost the entire muscular system, including your abs, which work to keep you balanced and upright.
“To maximize the core benefit of squats, focus on bracing – taking a deep breath, tightening your midsection, and maintaining tension throughout the movement,” Chambers says. “This turns the squat into a powerful core-strengthening and calorie-burning exercise.”
- Stand tall, feet shoulder-width apart.
- Extend your arms forward or place your hands on your hips. Use a chair for support if needed.
- Bend at the knees and hips as you lower into a squat.
- Descend until your thighs are in a “sitting” position.
- Press through your heels to return to standing.
Dumbbell Side Bends
“Side bends directly target the obliques and deep muscles supporting the spine. Unlike floor exercises, side bends allow for progressive overload, crucial after 55 for maintaining muscle mass around the waist, improving posture, spinal support, and appearance as body fat decreases,” Chambers points out.
- Stand tall, feet hip-width apart, holding a light dumbbell in each hand.
- Activate your core and slowly bend your torso to the right, lowering the right dumbbell toward your thigh while keeping your left arm at your side.
- Return to the start position.
- Slowly bend your torso to the left, lowering your left dumbbell toward your thigh.
Standing Woodchops
“Wood chops effectively train the abs, obliques, shoulders, and upper back simultaneously. The rotational movement challenges your core in ways sit-ups and planks cannot,” Chambers says.
- Hold a dumbbell with both hands and stand with your feet shoulder-width apart.
- Lift the dumbbell toward your right side, keeping your arms straight.
- Twist your torso and rotate your legs to bring the dumbbell down to your left.
- Bend at the knees while dropping your hips to bring the dumbbell toward the ground.
- Repeat by lifting the dumbbell back to the right and overhead.
Did you know?
Standing core exercises aren’t just about aesthetics. They significantly improve balance and stability, reducing the risk of falls – a major concern for older adults.
Pro Tip:
Focus on controlled movements and proper form over lifting heavy weights. Prioritize quality over quantity to maximize results and minimize injury risk.
Reader Question:
“I have lower back pain. Are these exercises safe for me?” – Sarah J., 62
If you have lower back pain, consult with a physical therapist or healthcare professional before starting any new exercise program. They can assess your condition and recommend modifications or alternative exercises.
FAQ
- Can I do these exercises without weights? Yes, you can start with bodyweight only and gradually add weights as you get stronger.
- How often should I do these exercises? Aim for 2-3 times per week, allowing for rest days in between.
- Will these exercises give me a six-pack? While these exercises strengthen your core, visible abs also require a healthy diet and overall body fat reduction.
- Are these exercises suitable for beginners? Yes, but start slowly and focus on proper form. Consider working with a certified personal trainer.
