As we age, maintaining a healthy weight and body composition becomes increasingly significant for overall well-being. For individuals over 55, shedding stubborn lower belly fat can be particularly challenging. While treadmills are a common choice for cardiovascular exercise, a certified personal trainer suggests a more targeted approach may be more effective. Focusing on exercises that engage core and glute muscles can yield better results, especially when combined with a balanced diet. This approach prioritizes muscle signaling over long, repetitive cardio, potentially leading to more efficient fat loss.
The term “apron belly,” or pannus stomach, describes excess abdominal fat and, in some cases, loose skin that hangs over the lower abdomen. This can develop due to factors like significant weight loss, obesity, or genetics. While surgical intervention is often the only solution for addressing excess skin, consistent exercise can play a vital role in improving muscle tone and reducing fat accumulation. Finding the right routine for belly fat exercises after 55 can be a game changer.
Cara D’Orazio, a certified personal trainer, group fitness instructor, and specialist in sports conditioning through the American College of Sports Medicine, recommends five daily exercises designed to target lower belly fat more effectively than traditional treadmill workouts. “The treadmill isn’t bad. It’s just not the most efficient tool after 55—especially for stubborn lower-belly fat,” D’Orazio explains. “This is the type of fat that is hormonally driven, stress-sensitive, and very responsive to muscle signaling (not long, repetitive cardio). Walking for 45 minutes while your body is stressed and under-recovered can make it harder to lose belly fat!”
Five Exercises for a Stronger Core After 55
These exercises, according to D’Orazio, recruit major muscle groups – particularly the deep core and glutes – improve posture, and minimize the cortisol spike often associated with prolonged cardio sessions.
Glute Bridges
“This one looks easy, so people skip it,” D’Orazio says. “Strong glutes equal less load on the lower back plus better pelvic position, [leading to a] flatter lower belly.”
- Lie flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
- Press through your heels to lift your hips until your body forms a straight line from head to heels.
- Squeeze your buttocks, holding at the top for 2 seconds.
- Lower your hips back to the start position.
- Perform 3 sets of 12 to 15 reps.
Standing March
“This is about core control, not speed,” D’Orazio emphasizes. “When you lift one leg at a time while standing, your deep core has to stabilize everything. This is the part which treadmills ignore.”
- Start by standing tall with your feet hip-width apart and arms at your sides.
- Lift your left knee up to hip height, pausing for a moment at the top and keeping your core engaged.
- Lower your foot and repeat with your right knee, holding it at the top for a moment before lowering.
- Maintain solid posture and steady breathing throughout.
- Perform 3 sets of 10 reps on each side, keeping the movement slow and controlled.
Chair Squats
“Squats done right are insanely effective for belly fat after 55 because they use large muscle groups without stressing joints,” D’Orazio points out.
- Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
- Activate your core and keep your chest lifted.
- Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
- Lightly touch the surface of the chair with your glutes.
- Press through your heels to rise back up.
- Perform 3 sets of 10 to 12 reps.
Dead Bug
“This is one of the best exercises there are,” D’Orazio says. “It trains the deep transverse abdominis (corset).”
- Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
- Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
- Return to the center.
- Then, lower your right arm and left leg.
- Continue to alternate.
- Perform 2 to 3 sets of 6 to 8 reps on each side.
Incline Pushups
“Upper-body strength plays a role here more than people realize. Pushups engage core, arms, chest, and force full-body tension,” D’Orazio explains.
- Use a stable surface like a wall, countertop, plyometric box, or workout bench, and place your hands on it, shoulder-width apart.
- Walk your legs back so you’re at a straight incline from your head to your heels.
- Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
- Bend your elbows to lower your body until your chest lines up with your elbows.
- Return back to straight arms.
- Perform 3 sets of 8 to 12 reps.
Incorporating these exercises into a daily routine, alongside a healthy diet, can contribute to improved core strength and reduced abdominal fat. As individuals age, adapting exercise routines to focus on functional movements and muscle engagement becomes increasingly important for maintaining overall health and vitality. Further research into the specific hormonal and metabolic changes that contribute to abdominal fat accumulation in older adults may lead to even more targeted and effective interventions.
What other strategies can individuals over 55 employ to support their fitness goals? Share your thoughts in the comments below, and don’t forget to share this article with anyone looking for effective ways to improve their core strength and overall well-being.
Disclaimer: This information is intended for general knowledge and informational purposes only, and does not constitute medical advice. This proves essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
