4 Standing Moves to Tighten Your Midsection More Effectively Than Gym Classes After 65

Try these trainer-approved standing moves to strengthen your core after 65.

Gym classes can be excellent for staying consistent, motivated, and social. But trimming fat from one specific part of the body is not what they do best. A review of single-limb training research published in 2022 found that exercising one area does not reduce fat in that exact spot, which helps explain why many people can keep attending classes and still feel frustrated by a stubborn belly pooch. Belly fat is part of overall body fat, and targeted ab exercises alone will not make it disappear.

A better approach is to keep moving so you burn more calories and strengthen the muscles around your midsection, including the obliques, which can make the area look firmer. A meta-analysis in Scientific Reports found that resistance circuit training in older adults was associated with less body fat, more lean mass, and stronger upper- and lower-body strength. The CDC also recommends that adults 65 and older do muscle-strengthening work at least twice a week, along with balance-focused activities.

The encouraging part is that you do not need a class or equipment to get started. The four moves below work the abs, obliques, and nearby muscles using only body weight, and they can be done standing in your living room. We spoke with James Brady, CPT, a certified personal trainer at OriGym, who shared the exercises below. Read on for step-by-step instructions, and when you are finished, check out these 5 Home Exercises That Restore Shoulder Mobility Faster Than Gym Machines After 60.

Standing Knee Drives

This move challenges both your core and your balance. “Driving one knee up while bringing the opposite elbow to meet it works the abdominals through rotation, while standing on one leg challenges your balance and coordination at the same time,” says Brady.

How to do it:

1. Stand tall with your feet hip-width apart.
2. Drive one knee toward your chest while bringing your opposite elbow toward it.
3. Lower your foot with control.
4. Alternate sides at a steady pace.
5. Complete two to three sets of 10 to 12 reps per side.
6. Rest for 30 to 45 seconds between sets.

Standing Side Crunches

Next is a move that targets the sides of your waist. “Lifting your knee out to the side and bringing your same-side elbow down to meet it targets the obliques directly, the muscles that help you bend, twist and stay upright,” explains Brady.

How to do it:

1. Stand tall with your hands lightly behind your head.
2. Lift one knee out to the side.
3. Lower your same-side elbow towards it.
4. Return to a standing position with control.
5. Aim for 2 to 3 sets of 10 to 12 reps per side.
6. Rest for 30 to 45 seconds between sets.

Standing Cross-Body Chops

Twisting and reaching are part of everyday movement, and this exercise helps train both. “Bringing your clasped hands diagonally from above one shoulder down toward the opposite hip trains the core through rotation, the same pattern you use when you turn and reach throughout the day,” says Brady.

How to do it:

1. Stand with your feet slightly wider than hip-width.
2. Clasp your hands together above one shoulder.
3. Rotate and bring your hands diagonally toward your opposite hip.
4. Return to the starting position with control.
5. Perform two to three sets of 10 to 12 reps per side.
6. Rest for around 45 seconds between sets.

Marching With an Overhead Reach

Finally, this move helps keep your heart rate elevated so you can burn as many calories as possible. “Marching in place with your arms raised overhead combines core stability with light cardiovascular work, engaging your midsection while you keep moving,” explains Brady.

How to do it:

1. Stand tall and raise your arms overhead.
2. Lift one knee towards hip height.
3. Keep your torso upright and your core engaged.
4. Alternate legs at a steady pace.
5. Continue for 30 to 45 seconds for two to three rounds.
6. Rest for 30 to 45 seconds between rounds.