5 Exercises to Flatten Belly Overhang After 60, Says Wellness Expert

The challenge of belly fat, particularly the frustrating “belly overhang,” is a common concern as we age. But maintaining abdominal tone after 60 isn’t about endless crunches; it’s about a strategic approach to fitness that addresses the unique physiological changes that reach with time. A board-certified wellness expert shares five daily exercises designed to improve belly overhang, focusing on deep core strengthening, posture, and overall body composition.

Karen Ann Canham, CEO and founder of Karen Ann Wellness, and a Board-Certified Wellness Coach, explains that a belly overhang after 60 isn’t simply about excess fat. It’s a complex issue influenced by several factors, including age-related muscle loss (sarcopenia), hormonal shifts, declining skin elasticity, and even postural changes. Canham emphasizes that addressing these factors requires a holistic approach, rather than solely focusing on abdominal exercises.

Understanding the Changes After 60

As we age, we naturally experience a decline in muscle mass, a process called sarcopenia. This reduction in muscle tone, particularly in the core and lower body, weakens the structural support for the abdomen, potentially leading to a protruding belly. Simultaneously, hormonal changes – including decreased estrogen and testosterone – can shift fat storage towards the lower abdomen. Collagen production decreases with age, reducing skin elasticity and contributing to a softer, more pronounced overhang. Even seemingly minor changes in posture, like an anterior pelvic tilt, and a more sedentary lifestyle can exacerbate the appearance of abdominal protrusion.

Canham points out that traditional crunches, although engaging the rectus abdominis (the “six-pack” muscle), don’t address the deeper core muscles crucial for supporting the abdomen. She stresses that fat loss is a systemic process, meaning you can’t target fat reduction in a specific area through localized exercises. Instead, a comprehensive approach focusing on strengthening the entire core and improving overall body composition is key.

5 Daily Exercises to Prioritize

Canham recommends incorporating these five exercises into your daily routine to address the underlying causes of belly overhang and improve abdominal function:

Supine Deep Core Breathing

This exercise focuses on activating the deep core muscles, which provide essential support for the abdomen. Here’s how to perform it:

1. Lie flat on your back with knees bent and feet flat on the mattress.
2. Place one hand on your chest and the other on your belly.
3. Take a deep breath in through the nose, allowing your lower hand to naturally rise as your belly expands.
4. Slowly exhale through the mouth.
5. Perform 2 sets of 8 to 10 gradual breaths.

You can find a demonstration of this exercise here.

Glute Bridges

Glute bridges strengthen the glutes and hamstrings, which contribute to pelvic stability and core support. Follow these steps:

1. Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the mattress.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 12 reps.

A visual guide to glute bridges is available here.

Dead Bugs

Dead bugs are excellent for strengthening the deep core muscles while promoting spinal stability. Here’s how to do them:

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.
6. Perform 2 to 3 sets of 8 to 10 reps on each side.

Watch a demonstration of the dead bug exercise here.

Bird-Dog

The bird-dog exercise improves core stability and balance while strengthening the back and glutes. Here’s how to perform it:

1. Start on all fours.
2. Extend your left arm and right leg, keeping your core braced.
3. Hold for 2 to 3 seconds before returning to the start position.
4. Switch sides, continuing to alternate.
5. Perform 2 sets of 8 reps on each side.

You can find a video demonstration of the bird-dog exercise here.

Standing March

This low-impact exercise engages the core and improves posture. Follow these steps:

1. Start by standing tall with your feet hip-width apart and arms at your sides.
2. Lift your left knee up to hip height, pausing for a moment at the top and keeping your core engaged.
3. Lower your foot and repeat with your right knee, holding it at the top for a moment before lowering.
4. Maintain solid posture and steady breathing throughout.
5. Perform 2 to 3 sets of 20 alternating steps.

A demonstration of the standing march exercise can be found here.

These exercises, when incorporated into a consistent routine alongside a balanced diet and stress management techniques, can contribute to improved core strength, posture, and overall body composition, ultimately helping to address belly overhang after 60. It’s important to remember that consistency is key, and listening to your body is crucial. If you have any underlying health conditions, consult with a healthcare professional before starting a new exercise program.

Alexa Mellardo