4 At-Home Moves That Help Reduce Muffin Top More Effectively Than Gym Machines for Adults Over 65

Keeping your waistline in better shape matters for overall health and daily well-being.

Extra weight around the midsection has long been a common concern, whether it’s called love handles, a spare tire, or a muffin top. Some abdominal fat can naturally increase with age because of hormonal changes and shifts in body composition. Even though belly fat can be difficult to reduce, maintaining a strong core is important for helping protect your health.

That makes now a good time to take control of muffin top, and these four home exercises can help after 65.

“Home exercises let a person work the core through simple movements that closely match how the body moves in everyday life. You can also control the range of motion and slow things down if something feels uncomfortable. Many exercises can be done beside a wall, chair, or countertop so there is something sturdy nearby for support,” says Denise Chakoian, a Rhode Island certified fitness trainer and owner of Core Cycle and Fitness LaGree, who has more than 16 years of experience training people of all ages and fitness levels.

Gym machines certainly have their place, but some lock the body into a fixed movement pattern that may not feel comfortable for every older adult. And heavy weights or resistance are not necessary to give the core a meaningful challenge.

“Body weight and controlled movement can be plenty—especially for someone rebuilding strength. The best exercise is ultimately one that feels safe enough to perform correctly and consistently,” Chakoian adds.

Standing Knee-To-Elbow Crunches

1. Stand tall with your feet shoulder-width apart and your hands behind your head, with your elbows wide.
2. Engage your core and bring your left knee toward your left elbow as you crunch your torso to that side, keeping your chest lifted.
3. Lower with control.
4. Bring your right knee toward your right elbow as you crunch your torso to the other side.

Bird Dogs

1. Start on all fours.
2. Reach your left arm and right leg straight out.
3. Pause briefly before returning to the starting position.
4. Switch sides and keep alternating.

Seated Knee Lifts

1. Sit tall near the edge of a sturdy chair with your feet flat on the floor.
2. Place your hands on the edge for support.
3. Lift one knee toward your chest and hold for a moment.
4. Lower it while bracing your abs and keeping a tall spine.
5. Switch sides and continue alternating knee lifts.

Standing Side Bends

1. Stand tall with your feet hip-width apart.
2. Engage your core and keep your shoulders relaxed.
3. Lift your right arm overhead.
4. Slowly bend your torso to the left, forming an arc through the right side of your body.
5. Hold while breathing into the side stretch.
6. Return to the starting position.
7. Repeat on the other side.