Stomach overhang is something many people notice gradually as the years go by. Without a clear strategy, it often lingers and becomes harder to manage over time. To better understand how to address this issue, we spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, who shared practical insights on dealing with this type of stubborn weight gain in a sustainable way.
It’s common to believe that traditional cardio is the fastest route to fat loss because it burns calories and elevates metabolism. While cardio certainly has health benefits, Canham explains that there are specific daily exercises that can reduce belly overhang more effectively than 30 minutes of cardio, especially after 60. The real driver of results, she emphasizes, is daily consistency.
Why These Daily Exercises Outperform Cardio
“Most steady-state cardio, such as walking on a treadmill or cycling at the same pace, burns calories but does very little to rebuild the deep core muscles and glutes that support abdominal tone,” Canham explains. After 60, factors like muscle loss, reduced insulin sensitivity, and hormonal changes shift how the body stores fat. Relying only on cardio, especially without resistance, may even accelerate muscle loss, causing the midsection to look softer rather than firmer.
As the body ages, fat naturally settles around the abdomen while stabilizing muscles weaken. Combined with posture changes, lower hip strength, and elevated stress levels, the belly can begin to protrude—even in people who remain physically active.
Four Daily Exercises That Help Reduce Belly Fat
Below, Canham outlines four effective movements designed to tighten the core, improve posture, and support long-term fat loss.
“These exercises rebuild muscle, activate the deep core, and reduce nervous system stress,” Canham says. “When practiced daily and combined with walking, they support more sustainable belly fat reduction than cardio alone.”
Standing March With Core Engagement
During this movement, Canham recommends engaging your abs “as if you’re zipping up tight jeans.” Stand tall with your feet hip-width apart and arms relaxed at your sides. Lift your left knee to hip height while swinging your right arm forward and left arm back, keeping your core braced. Lower your foot and repeat on the opposite side. Maintain upright posture and steady breathing throughout. Complete 2 to 3 sets of 20 slow, controlled marches.
Sit-to-Stand Exercise
This movement enhances leg strength, balance, and full-core activation. Start seated near the edge of a sturdy chair with your feet positioned under your knees. Lean slightly forward and stand up without using your hands or knees. Slowly lower yourself back down with control. To increase difficulty, try single-leg stands or hold light weights. Aim for 3 sets of 8 to 12 repetitions.
Wall Pushups With Core Control
Wall pushups are an accessible way to strengthen the upper body while engaging deep core muscles. Stand arm’s length from a wall and place your hands shoulder-width apart. Tighten your core as you bend your elbows and lower your chest toward the wall. Press back to the starting position using slow, controlled motion. Perform 2 to 3 sets of 10 to 15 repetitions.
Farmer’s Carry
The farmer’s carry activates the deep core and postural muscles using light dumbbells, kettlebells, or even grocery bags. Stand tall with a weight in each hand at your sides. Walk forward while keeping your torso steady and shoulders relaxed. Complete 3 rounds of carries lasting 30 to 60 seconds each.
