A certified personal trainer shares four posture moves that straighten your spine after 50.
For many adults over 50, shrinking your midsection can feel frustrating. Even with regular exercise and healthy weight management, it can seem like stubborn belly fat won’t go away. This is because as you age, hormonal changes, weight loss, and the way your body distributes fat can all contribute to weight gain.
Research shows that aging is associated with higher abdominal fat and a decrease in lean muscle mass, both of which can affect the appearance and strength of your abdomen. At the same time, weakness in your core abdominal muscles can reduce your body’s ability to stabilize and support your lower abdomen.
So if you’re in your 50s and wondering what you can do to reduce your apron belly, we’re here to help. We talked to them James Bickerstaff, CPTpersonal trainer at OriGym, who shares four of the best posture exercises designed to engage multiple muscle groups at once while forcing your core to stabilize your body. Compared to crunches and machine-based workouts, these movements are also better at helping improve balance, coordination, and functional strength, all of which are fundamental to healthy aging and weight loss.
“This movement trains the abdominal muscles to stabilize the spine and control the pelvis,” explains Bickerstaff. “That’s important for strengthening the muscles that support the lower abdomen and improving core function.”
Read on for exercises and detailed step-by-step instructions. Then, when you’re done, check these out 5 Exercises Personal Trainers Recommend for Clients Over 60 to Work Out for Years.
Ema Amadolo Drives
Standing knee drives activate your lower abs while using the hip flexors and stabilizing core muscles. Since the movement requires lifting your leg while maintaining proper posture and balance, it forces your abs to stabilize your body throughout the exercise.
How to do it:
- Stand tall with your feet hip-width apart.
- Place your hands on your hips or hold a chair for balance.
- Engage your spine by tightening your abdominal muscles.
- Drive one knee up towards your chest while keeping your body still.
- Pause for one to two seconds at the top of the movement.
- Slowly lower your foot back down with control.
- Repeat the movement with the opposite leg.
- Do 3 sets of 12 to 15 reps for each leg. Rest 30 to 45 seconds between sets.
Standing Cross-Body Crunch
Standing crunches include rotating and lifting the knees, allowing your obliques (side abs) to work together with your lower abs. Rotational movements like these can help strengthen the muscles responsible for stabilizing the torso and controlling twisting movements.
“This targets your obliques and lower abdominals at the same time, helping to strengthen the entire waistline,” says Bickerstaff. “The twisting motion also strengthens the core muscles which can help reduce the lower abdominal area over time.”
How to do it:
- Stand with your feet shoulder width apart.
- Place your hands behind your head with your elbows facing outwards.
- Brace your spine and maintain a straight posture.
- Raise your right knee towards your chest.
- Rotate your torso to bring your left elbow toward your raised knee.
- Return to the starting position with control.
- Repeat on the other side.
- Complete 3 sets of 12 to 15 repetitions on each side, resting 30 to 45 seconds between sets.
Standing Pelvic Tucks
This controlled movement targets your deep ab muscles. “Pelvic tucks are great for activating the deep muscles that support your lower abdomen,” says Bickerstaff. “This controlled movement also strengthens the flexor abdominis, a deep layer of muscles responsible for pulling the stomach in.”
How to do it:
- Stand tall with your feet hip-width apart.
- Keep your knees slightly bent and your spine neutral.
- Place your hands on your hips.
- Tighten your glutes and lift your pelvis forward.
- Draw your belly button in towards your spine.
- Hold the position briefly for about one to two seconds.
- Slowly return to a neutral standing position.
- Aim for 3 sets of 15 repetitions. Rest 30 to 45 seconds between sets.
Standing March with a Core Brace
“This is a low-impact movement that strengthens the entire abdominal wall while improving your balance and posture,” says Bickerstaff. “Concentrating your spine throughout the exercise trains you to stabilize your spine and reduces pressure on your lower abdomen.”
How to do it:
- Stand tall with your feet hip-width apart.
- Contract your spine as if preparing for a small punch to the stomach.
- Keep your shoulders relaxed and your chest up.
- Slowly raise one knee until it is about hip height.
- Pause for a second or two while maintaining basic tension.
- Slowly lower your leg back down.
- Repeat the movement with the opposite leg.
- Continue alternating legs in a marching motion.
- Do 3 sets of 20 controlled marches (10 per leg), resting 30 to 45 seconds between sets.
Adam Meyer, RHN
Adam is a health writer, certified nutritionist, and 100% plant-based athlete. Read more about Adam
