5 Exercises to Trim Belly Fat After 60, Say Experts

Maintaining physical function and managing age-related changes, including belly fat, are key concerns for individuals over 60. While intense workouts aren’t always accessible or advisable, targeted exercises can make a significant difference. Experts emphasize that a combination of movement and nutrition is crucial for healthy aging and reducing inflammation.

The Challenge of Belly Fat After 60

As individuals age, they often experience age-related muscle loss, known as sarcopenia. This decline in muscle mass can lead to a slower metabolism, making it more challenging to lose fat, even with consistent eating habits. Belly fat, particularly visceral fat which surrounds the organs, poses a health risk, increasing the potential for heart disease, type 2 diabetes and breast cancer, according to Harvard University research. It’s important to distinguish between subcutaneous fat, which is visible and pinchable, and the more dangerous visceral fat.

Five Exercises to Combat Belly Overhang

Certified Personal Trainer (CPT) and Nutrition Coach (CNC) Brandan Fontaine, at Life Time Oklahoma City, focuses on three key physical pillars for longevity: thigh strength, core stability, and grip strength. He emphasizes that these aren’t just fitness buzzwords, but directly relate to real-world functionality, metabolic health, fall prevention, balance, and cardiovascular risk. Here are five exercises recommended for older adults, designed to reduce body fat and fight inflammation:

Wall Squat with Stability Ball (Slow Negative + Pause)

This exercise is a safe and effective way to build leg strength without putting excessive stress on the joints. The slow lowering phase (negative) builds strength and control, while the pause reinforces muscular stability. This combination is excellent for improving stability in the hips, knees, and ankles, stimulating blood flow, enhancing joint resilience, and activating deep muscle fibers – all crucial for reducing inflammation and maintaining mobility. To perform this exercise, place a stability ball between your lower back and a wall, walk your feet out slightly, tighten your core, and slowly lower yourself into a squat over four seconds, aiming for thighs parallel to the floor. Hold for two seconds, then press back up through the heels.

Banded Rotational Press or Cable Rotations

This move targets the oblique and deep core muscles, essential for spine health and maintaining rotational mobility, which often declines with age. It mimics everyday movements like twisting to reach or catch oneself, making it highly functional. Anchor a resistance band at chest height (or use a cable machine if available). Stand perpendicular to the anchor point, hold the handle with both hands at chest height, and rotate your torso away from the anchor, pressing the handle out in a smooth arc. Slowly return to the starting position, repeating the movement on both sides.

Incline Push-Up or Wall Push-Up

This push-up variation builds upper-body strength in a joint-friendly way, working the chest, shoulders, triceps, and core. These muscles are vital for pushing movements like standing up or getting off the floor. Place your hands on a sturdy surface like a wall, countertop, or bench, step your feet back, and form a straight line from head to heels. Lower your chest slowly toward the surface, pause briefly, and press back up through the base of your palms.

Dead Hang or Farmer’s Carry (Grip Progression)

Grip strength is often underestimated, but it’s crucial for everyday tasks and has even been linked to longevity and cardiovascular health. The dead hang and farmer’s carry are full-body exercises that train the hands, forearms, shoulders, posture, and core. For a dead hang, simply hang from a pull-up bar for 10–30 seconds. Alternatively, for a farmer’s carry, hold heavy objects like grocery bags or dumbbells and walk slowly with good posture and an engaged core.

Resistance Band Row or Assisted Row

This exercise strengthens the upper back, lats, and biceps, helping to correct poor posture and promote a stronger, more upright position. It’s also easy on the joints and improves shoulder stability. Loop a resistance band around a secure point, stand back with arms extended, and pull the handles toward your ribs while squeezing your shoulder blades together. Slowly return to the starting position.

The Role of Nutrition

Fontaine emphasizes that nutrition is the cornerstone of fat loss and healthy aging, often being the missing link in long-term success. He states, “you can’t out-run your fork.” As individuals age, they may experience a decline in protein absorption, requiring a higher intake – ideally around 30g per meal – to maintain and rebuild muscle. Muscle mass is metabolically active, supports blood sugar regulation, protects against falls, and contributes to bone density. Combining resistance training, a high-protein diet, and creatine supplementation can support skeletal strength, reduce fat gain, and improve long-term resilience. Creatine, in particular, may benefit brain health, bone strength, and even heart function.

On February 4, 2026, prioritizing both exercise and nutrition remains essential for maintaining health and well-being after 60.