Standing exercises are very popular, especially with older people, and for good reason. They work out a lot of different muscle groups at once and help you get stronger, more balanced, and more coordinated. These movements are very similar to things we do every day, like walking, climbing stairs, lifting things, and getting up from a chair. Another big plus is that workouts that involve standing are usually easy on the joints. When done regularly, they can also help you lose fat all over your body, even the stubborn belly fat.
We talked to Steve Chambers, the Senior Certified Personal Trainer and Gym Manager at Ultimate Performance. He told us about five standing exercises that can help adults over 55 lose belly fat more effectively than regular gym machines.
The main job of your core is to keep your body stable while you stand. Chambers says that your abdominal muscles need to stay active while you stand up, walk, lift, bend, carry groceries, or get out of a chair. “Just standing up activates the core. When you add movement, weight, or instability, your abs have to work a lot harder. That’s why standing core exercises are so effective: they make the abs brace, stabilize, rotate, resist movement, and support the spine in positions that are like those in real life.
Another benefit of standing workouts is that it’s easy to use progressive overload by adding weight or time under tension.
“Progressive overload is necessary if you want your muscles, especially your abs, to really change,” Chambers says. “After 55, it becomes even more important. You’re not just working out to look good anymore. You’re working on your strength, balance, posture, metabolic health, and how long you live. Standing core exercises give you all of that at once.
Five standing exercises that can help you lose belly fat
Chambers stresses that spot reduction is a myth and that fat loss happens all over the body.
He says, “Doing endless crunches won’t help you lose belly fat unless your diet helps you lose fat by keeping you in a calorie deficit.” “Standing core exercises are very effective because they help build muscle, burn more calories, and make the muscles that shape and firm your waist stronger as you lose body fat.”
Walk like a farmer
A lot of people don’t think about the farmer’s walk, but it’s one of the best core exercises. When you walk with heavy weights, your core has to stay braced, and your torso has to stay upright and stable.
“Farmer’s walks work your abs, obliques, lower back, shoulders, and grip a lot, and they also raise your heart rate,” Chambers says. “That combination of muscle tension and heart rate makes them very good for losing fat.”
- Put a heavy dumbbell or kettlebell in each hand at your sides. It should be about half of your body weight.
- Walk forward with control, keeping your body straight and tall.
Deadlifts
Deadlifts are one of the best ways to build your core, even though they aren’t usually thought of as an ab exercise.
Chambers says, “Every rep requires the abs and obliques to brace hard to protect the spine while the lower body makes power.” “For adults over 55, deadlifts help keep muscle mass, make the posterior chain stronger, and raise the body’s need for energy. This is especially important because older people are more likely to get sarcopenia and osteoporosis, both of which can affect posture. More muscle also means burning more calories when you’re not working out, which helps you lose belly fat.
- Standing tall with your feet hip-width apart, hold a heavy dumbbell in each hand in front of your thighs.4
- Your knees should be slightly bent, but your legs should be mostly straight.
- Bend your hips and lower the dumbbells down your legs toward the floor.
- Keep your back straight and the weights close to your body.
- Use your glutes and hamstrings to get back up.
Squats
Squats are a basic movement that should be done first. They get almost all of the body moving, even the abs, which work all the time to keep the body in balance and in good posture.
Chambers says, “To get the most out of squats, focus on bracing: take a deep breath, tighten your midsection, and keep the tension throughout the movement.” “This turns the squat into a great way to work your core and burn calories.”
- Put your feet shoulder-width apart.
- Put your hands on your hips or stretch your arms out in front of you. If you need to, use a chair to help you.
- To get into a squat, bend your knees and hips.
- Lower yourself slowly until your thighs look like they’re in a sitting position, or go a little deeper.
- To get back to standing, push through your heels.
Side Bends with Dumbbells
Chambers says, “Side bends are great for working the obliques and the deep muscles that support the spine.” “Unlike a lot of floor exercises, they let you use real resistance, which makes progressive overload possible.” After age 55, keeping muscle around the waist helps your posture, keeps your spine stable, and makes your midsection look better as you lose fat.
- Hold a light dumbbell in each hand and stand with your feet hip-width apart.
- Tighten your core and slowly lean to the right, bringing the right dumbbell down toward your thigh.
- Go back to where you started.
- Do the same thing on the left.
Woodchops while standing
Chambers says, “Woodchops are a very good rotational movement.” “You can do them with a dumbbell, cable, resistance band, or your own body weight. They work the abs, obliques, shoulders, and upper back at the same time.” The twisting motion under stress works the core in ways that sit-ups and planks can’t.
- Stand with your feet shoulder-width apart and hold a dumbbell in both hands.
- With your arms straight, lift the weight to your right side.
- To lower the dumbbell to your left side, turn your torso and legs.
- As the weight moves toward the ground, bend your knees and lower your hips.
- Move the dumbbell back up to the right and over your head
