Abdominal Exercises for Belly Pooch After 60, Per Trainer

A lifestyle coach shares four poses that engage your core after 60.

One truth about life? Consistent exercise and discipline can do wonders for your body—including shedding stubborn belly fat. In general, the stronger you are, the higher the calorie burn rate. There are many ways to reach your goal, and not always the most obvious ways. For example, did you know that standing exercises can be very effective in reshaping your waistline? You don’t need to lift weights to get visible results.

We talked to them Terry TateossianFounder, Certified Life Coach, Trainer, Nutritionist for Women 40+ at THOR – The House of Rose, and learned four posture exercises that can help tame your belly pooch after 60, when paired with good nutrition.6254a4d1642c605c54bf1cab17d50f1e

“Weight training at any age will not get targeted belly fat anywhere in the body. The best way to control body fat and fat distribution throughout the body is through proper nutrition,” emphasizes Tateossian. “Adequate amounts of protein, carbs, and fat taken throughout the day at equal times and done consistently will help control belly fat and overall body fat. And of course, the old saying goes, ‘You can’t see fat loss in certain parts of the body. We lose fat everywhere and sometimes the stomach can be the last place to see changes.’

Exercises like hip thrusts and Romanian deadlifts are compound movements. According to Tateossian, they don’t fully engage the deep core muscles in the intended way.

“Although the core is used to stabilize the body during compound movements, it’s not targeted. But that doesn’t mean you can’t get strong abs doing them,” he adds.

Why the dreaded ‘Belly Pooch’ tends to become more common with age

Some of the main reasons for the formation of belly fat after the age of 60 are related to certain lifestyle and hormonal factors.

“As our hormones change, the distribution of fat in the body changes and we tend to store a lot of fat around our stomach. That is if we do not take preventive measures that occur naturally as we age. So, for example, if we do not change our lifestyle during life, we tend to be ‘victims’ of the aging process,” explains Tateossian.

Below are Tateossian’s favorite exercises for deep activation and sculpting a stellar six-pack at any age. Of course, it is important to combine these recommended measures with a healthy, protein-rich diet.

He is standing, his leg is straight and he lifts it

1. Start standing tall with your feet hip-width apart.
2. Hold onto a sturdy chair or wall for optional support.
3. Keep your left leg straight as you lift it as high as you can, all while maintaining a long stance.
4. Use the controller to slow down for 3 seconds.
5. Repeat on the other side.
6. Do 3 to 4 sets of 12 to 15 reps on each leg. Rest 60 seconds between sets.

My Marches With Band

1. Place a resistance band around your ankles or the arches of your feet.
2. Stand tall with your feet hip-distance apart and spine engaged.
3. Start marching in place, bringing one knee up to your chest at a time, making sure the band stays tight.
4. Use control as you lower for 3 seconds.
5. Do 3 to 4 sets of 12 to 15 reps on each leg. Rest 60 seconds between sets.

Overhead Reach with a Pilates Ball

1. Stand tall with your feet hip-width apart.
2. Hold the Pilates ball overhead.
3. Slowly lower the ball to one side of your body for 3 seconds, keeping the core tight.
4. Return to the starting position.
5. Drop the ball to the other side and continue the rotation.
6. Do 3 to 4 sets of 12 to 15 reps on each side. Rest 60 seconds between sets.

Diagonal Chops

1. Stand tall, feet shoulder-width apart.
2. Hold the Pilates ball overhead over your right shoulder.
3. Exhale, cut the ball down diagonally towards the opposite foot and bend your knees.
4. Reverse the move.
5. Repeat on the other side.
6. Do 3 to 4 sets of 12 to 15 reps on each side. Rest 60 seconds between sets.

Alexa Mellardo