Stomach overhang tends to appear gradually as you get older. Without a clear strategy it will likely stick around. We talked with Karen Ann Canham who is the CEO and founder of Karen Ann Wellness to find out the most effective approach for dealing with this stubborn weight gain. Most people think cardio works best for burning excess fat since it increases your metabolism & burns calories. While cardio is a valuable part of any complete workout program we discovered four daily exercises that work better for reducing belly overhang than 30 minutes of cardio once you turn 60. The secret is staying consistent.
Why Daily Moves Beat Traditional Cardio
Most steady-state cardio like long treadmill walks or cycling at one pace burns calories but does little to rebuild the deep core and glute muscles that support abdominal tone according to Canham. After 60 your body experiences muscle loss known as sarcopenia along with reduced insulin sensitivity and hormonal shifts. This means belly fat is influenced more by strength and posture and nervous system stress than by calorie burn alone. Cardio without resistance can even worsen muscle loss and make the midsection appear softer over time. As you age your body fat tends to gravitate toward the midsection while your deep stabilizing muscles lose their strength. Changes in posture and reduced hip strength and stress can make the abdominal region protrude even if you remain an active individual.
4 Simple Exercises to Reduce Belly Fat
Below Canham breaks down four productive daily exercises that will help tighten and firm your belly. These movements rebuild muscle and improve posture while activating the deep core and lowering stress on the nervous system. All of these are key factors for reducing belly fat after 60. When done daily & paired with walking they support fat loss more sustainably than cardio by itself according to Canham.
Standing March to Strengthen Core
During this exercise Canham suggests you should “engage your abs as if zipping up tight jeans.” Begin by standing upright with your feet positioned hip-width apart & your arms resting at your sides. Raise your left knee to hip level while moving your right arm forward and your left arm backward. Make sure to keep your core muscles tight. Bring your foot back down & switch to your right knee while moving your left arm forward and your right arm backward. Keep your posture strong & breathe at a consistent pace throughout the movement. Complete 2 to 3 sets of 20 slow marches.
Sit-to-Stand for Total Body Strength
This exercise strengthens your legs and improves your balance while engaging your core muscles.
– Start by sitting near the edge of a stable chair with your feet positioned directly below your knees.
– Lean your upper body slightly forward.
– Stand up without pushing off with your hands or relying on your knees for momentum.
– Lower yourself back down to the seated position in a controlled manner.
– You can make this exercise harder by standing on one leg or by holding weights in your hands.
– Complete 3 sets of 8 to 12 repetitions.
Wall Pushups That Engage Your Core
Wall pushups help build strength in your upper body and core muscles when done correctly.
– Start by standing at arm’s length from a wall.
-Put your hands on the wall with your palms shoulder-width apart.
– Tighten your core muscles and bend your elbows to bring your chest closer to the wall.
– Push yourself back to where you started & keep your movements steady & controlled.
– Do 2 to 3 sets of 10 to 15 repetitions.
Farmers’ Carry for Functional Fitness
Farmers’ Carry Exercise Guide The farmers’ carry works well with light dumbbells or kettlebells. You can even use heavy grocery bags if needed. This exercise targets your deep core muscles and helps improve your posture.
– How to Do It Begin by standing upright while holding a weight in each hand.
– Let your arms hang naturally at your sides. Walk forward while keeping your upper body stable and controlled.
– Try to complete three sets where each walk lasts between 30 and 60 seconds.
– This simple movement strengthens multiple muscle groups at once & builds functional strength for everyday activities.
