6 Exercises to Shrink Waist Size After 50 (Forget Weightlifting!)

If you’re looking to slim down your waistline after 50, you don’t necessarily need to lift heavy weights. While traditional strength training is important, many gym-goers don’t engage their core correctly during lifts, according to Cori Lefkowith, NASM-CPT, CES, FNS, PES, author of The STRONG System and founder/owner/head coach at Redefining Strength. Isolation exercises that retrain core engagement and boost the mind-body connection are essential, and experts recommend several daily exercises that can help shed waist thickening faster than weightlifting.

Waist thickening is a common bodily change with age, often due to hormonal shifts and fat redistribution. As estrogen declines, the body tends to store more fat around the abdomen. Changes in insulin sensitivity and a loss of muscle mass also contribute to the issue. Poor posture and stress can exacerbate the problem, leading to a noticeable expansion of the waistline even with regular exercise.

Standard weight lifting doesn’t always guarantee a leaner or tighter waistline, explained Domenic Angelino, MS, MPH, CSCS, CPT, a Brown University-educated fitness expert. This is because the number of calories burned during weight lifting may not always outweigh the number of calories consumed. “Weight lifting doesn’t burn a large number of calories on its own. It has a lot of other benefits that are great for your health, making you feel and look better. But, it doesn’t burn as many calories in a short amount of time as cardio, like running, stair climbing, biking, or swimming,” he said.

Optimizing your diet is also crucial. Lefkowith emphasized that noticeable changes in body fat, particularly belly fat, won’t occur without a healthy diet. “A lot of people are reinforcing poor bracing patterns when they lift, which can contribute to a more distended look,” she added. “Just like any muscle, your core needs to be trained with intention. Focused work for the deep core, especially the transverse abdominis, is key if you want a tighter, more supported waist.”

Planks

Planking is an isometric exercise, meaning it doesn’t lead to significant muscle growth in the targeted muscles. This is beneficial because larger abdominal muscles can make the stomach protrude if there’s fat covering them. However, planks effectively train the transverse abdominis, addressing a common postural issue that becomes more prevalent with age and can contribute to a larger-appearing waist, according to Angelino.

• Place your hands under your shoulders.
• Press into the pads of your fingers and hug your inner arm toward your armpit.
• Walk your feet out to hip-width.
• Engage your abs, squeeze your buttocks, and pull upward through your quads.
• Hold the position for the prescribed time.

Side Planks

Side planks, like regular planks, are isometric and don’t cause significant muscle growth in the rectus abdominus, which can help avoid the stomach jutting out. They primarily train the obliques, which play a significant role in addressing a postural issue common with age that can worsen the appearance of the waist, Angelino pointed out.

• Begin by lying on your side and placing your elbow below your shoulder.
• Your feet should be stacked.
• Lift your hips off the floor so that your body forms a straight line from your head to your feet.
• Hold the position for the prescribed time.

Dead Bugs

• Lie flat on your back, arms extended toward the ceiling and knees lifted in a tabletop position.
• Press your back into the floor and engage your core.
• Lower one arm and the opposite leg.
• Return to the start position.
• Repeat on the other side and continue to alternate.

Bird Dog

• Start on all fours.
• Extend your left arm and right leg.
• Hold for a moment before returning to the start position.
• Switch sides and continue to alternate.

Running

For cardio, running is a highly effective option. According to Angelino, “Running is far more helpful than traditional weight lifting because it enables you to burn a lot of calories quickly. Naturally, if you burn a lot of calories, you’ll carry less fat on your body, meaning your waist will be firmer and less thick.”

Elliptical With Arm Movement

If you prefer indoor cardio or want an alternative to the treadmill, consider the elliptical. “Similar to running, using an elliptical helps you burn a large amount of calories quickly. But it also comes with another hidden benefit. It trains your lat and chest muscles, basically making your back and chest appear larger,” Angelino said. “This creates a visual contrast that results in your abdomen appearing smaller and therefore coming across as less thick. It’s a helpful hack that can compound the other work you are doing to directly improve your abdomen, and waist.”