5 Exercises to Melt Belly Fat Faster Than Treadmill Workouts After 55

For women over 55, maintaining a healthy weight and body composition can become more challenging due to hormonal shifts and a natural decline in muscle mass. While treadmill workouts have long been a staple of fitness routines, emerging evidence suggests that strength training may be a more effective approach to combating stubborn belly fat and improving overall health in this demographic. Experts now emphasize that focusing on exercises that engage the core and build muscle can yield more sustainable results than relying solely on cardio.

The concern centers around what’s often referred to as an “apron belly,” or pannus stomach – excess abdominal fat, sometimes accompanied by loose skin, that accumulates around the waistline, groin, and thighs. This can develop due to significant weight loss, obesity, or genetic predisposition. While surgical intervention is the only definitive solution for addressing excess skin, targeted exercises can significantly improve body shape and overall fitness.

According to Cara D’Orazio, a certified personal trainer and specialist in sports conditioning through the American College of Sports Medicine, the treadmill isn’t necessarily *bad*, but it’s not the most efficient tool, particularly when addressing lower belly fat after age 55. “Here’s the type of fat that is hormonally driven, stress-sensitive, and very responsive to muscle signaling (not long, repetitive cardio),” D’Orazio explains. “Walking for 45 minutes while your body is stressed and under-recovered can make it harder to lose belly fat!” She emphasizes that strength training recruits major muscle groups, improves posture, and doesn’t spike cortisol levels as often as prolonged cardio sessions.

Here are five exercises recommended by D’Orazio to help melt belly fat and improve core strength:

Glute Bridges

Often underestimated, glute bridges are a powerful exercise for strengthening the glutes and stabilizing the pelvis. “Strong glutes equal less load on the lower back plus better pelvic position, [leading to a] flatter lower belly,” D’Orazio notes. To perform a glute bridge:

1. Lie flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.
5. Perform 3 sets of 12 to 15 repetitions.

Standing March

This exercise focuses on core control rather than speed. Lifting one knee at a time while standing requires the deep core muscles to stabilize the body, a function often overlooked by treadmill workouts. To perform a standing march:

1. Start by standing tall with your feet hip-width apart and arms at your sides.
2. Lift your left knee up to hip height, pausing for a moment at the top and keeping your core engaged.
3. Lower your foot and repeat with your right knee, holding it at the top for a moment before lowering.
4. Maintain solid posture and steady breathing throughout.
5. Perform 3 sets of 10 repetitions on each side, keeping the movement slow and controlled.

Chair Squats

Squats are highly effective for burning belly fat because they engage large muscle groups without placing excessive stress on the joints. D’Orazio points out their effectiveness, particularly for individuals over 55. To perform chair squats:

1. Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press through your heels to rise back up.
6. Perform 3 sets of 10 to 12 repetitions.

Dead Bug

This exercise is particularly effective for training the transverse abdominis, often referred to as the “corset” muscle. D’Orazio considers it one of the best exercises available. To perform a dead bug:

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.
6. Perform 2 to 3 sets of 6 to 8 reps on each side.

Incline Pushups

Upper body strength plays a crucial role in core engagement and overall body tension. Incline pushups provide a modified version of the traditional pushup, making them accessible while still delivering significant benefits. D’Orazio explains that pushups engage the core, arms, and chest, forcing full-body tension. To perform incline pushups:

1. Use a stable surface like a wall, countertop, plyometric box, or workout bench, and place your hands on it, shoulder-width apart.
2. Walk your legs back so you’re at a straight incline from your head to your heels.
3. Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest lines up with your elbows.
5. Return back to straight arms.
6. Perform 3 sets of 8 to 12 repetitions.

Incorporating these exercises into a regular routine, alongside a healthy diet, can contribute to significant improvements in body composition and overall well-being for women over 55. It’s important to remember that consistency and proper form are key to maximizing results and minimizing the risk of injury.