Extra fat around the midsection is a common and natural change after 45. A slower metabolism, shifting hormones, gradual muscle loss, and everyday lifestyle adjustments can quietly encourage belly fat to settle in. It’s understandably frustrating, but the good news is that it doesn’t have to be permanent.
One of the most effective ways to reduce this area is by adding standing exercises to your routine. These movements help activate the core, raise metabolic demand, burn calories, and tone multiple muscles at once. When paired with balanced nutrition, cardio, and strength training, they create a strong foundation for lasting results.
We spoke with Chad Lipka, fitness expert and president of North Shore Sauna, to learn about five standing exercises that can be even more effective for the midsection than traditional floor-based ab work.
Standing movements are especially productive because they engage the entire core while recruiting several large muscle groups at the same time. After 50, the lower belly may begin to sag due to hormonal changes, reduced muscle engagement, and more sedentary habits. Standing drills help counter these shifts by training the core in a way that mirrors everyday movement.
High March Rounded Core Holds
Stand tall with your feet hip-width apart and arms relaxed at your sides. Gently round your upper back, drawing your ribs toward your pelvis to engage your core. Lift your left knee to hip height while holding the rounded position. Keep your shoulders relaxed and hold for three seconds, then lower. Repeat on the opposite side, lifting your right knee and holding for three seconds. Perform three sets of 20 seconds.
Diagonal Core Pulls
Set a cable pulley at a low position and attach a rope handle. Stand beside the machine with your feet shoulder-width apart and knees slightly bent. Grip the handle with both hands near the hip closest to the cable and brace your core. Pull the handle diagonally upward across your body toward the opposite shoulder, allowing a natural torso rotation. Pause briefly at the top, squeezing your obliques, then return with control. Complete three sets of 10 reps per side.
Standing Knee Drives
Begin standing tall with your feet hip-width apart. Reach your left arm overhead, then drive your right knee up toward your elbow while keeping your core engaged. Return to the starting position. Switch sides by reaching your right arm overhead and driving your left knee upward. Maintain steady control throughout the movement and complete three sets of 12 reps per side.
Kick-Back Extensions
Stand upright with your feet hip-width apart and core activated. Hold a wall or sturdy chair for balance if needed. Shift your weight onto your left leg and extend your right leg straight back, squeezing the glutes at the top without arching your lower back. Slowly return to the start position and repeat on the other side. Perform three sets of 12 reps on each leg.
