Stomach overhang is one of those changes that often appears gradually with age. Without a clear fitness plan, it can be stubborn and hard to reverse. To understand how to approach this issue effectively, we spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, who shared practical ways to address age-related belly fat using smarter movement instead of relying only on cardio.
Many people believe cardio workouts are the fastest way to burn fat because they elevate heart rate and increase calorie burn. While cardio supports overall health, Canham explains that certain daily strength-based movements can reduce belly overhang more efficiently than long cardio sessions after 60. The real driver of results is daily consistency, not workout length.
Why These Daily Movements Work Better Than Cardio
According to Canham, steady-state cardio like treadmill walking or cycling burns calories but does little to rebuild the deep core muscles and glutes that support abdominal firmness. After 60, factors such as muscle loss, hormonal changes, and reduced insulin sensitivity influence belly fat more than calorie burn alone. Without resistance, cardio may even accelerate muscle loss, causing the midsection to appear softer over time.
As the body ages, fat often shifts toward the midsection while stabilizing muscles weaken. Changes in posture, reduced hip strength, and increased stress can further push the abdomen forward, even in people who stay physically active.
Four Daily Exercises That Help Trim Belly Fat
Below are four daily movements Canham recommends to help tighten the core and improve abdominal support. These exercises rebuild muscle, enhance postural alignment, activate the deep core system, and reduce nervous system stress. When performed daily and paired with walking, they support sustainable fat loss more effectively than cardio alone.
Standing March With Core Engagement
This movement trains balance while activating the deep abdominal muscles. Canham suggests engaging your core as if zipping tight jeans before each lift.
- Stand tall with feet hip-width apart and arms relaxed.
- Lift the left knee to hip height while swinging the opposite arm forward.
- Lower the foot and repeat on the other side.
- Maintain upright posture and steady breathing.
- Complete 2–3 sets of 20 slow marches.
Sit-to-Stand Exercise
This move builds leg strength, improves balance, and activates the entire core without floor work.
- Sit at the front of a sturdy chair with feet under knees.
- Lean forward slightly while keeping the core engaged.
- Stand up without using hands or knees.
- Lower back down with controlled movement.
- Perform 3 sets of 8–12 repetitions.
Wall Pushups With Core Activation
Wall pushups strengthen the upper body while reinforcing deep core stability in a joint-friendly way.
- Stand arm’s length from a wall.
- Place hands shoulder-width apart on the wall.
- Engage the core and bend elbows to lower the chest forward.
- Push back to the start with slow, controlled motion.
- Complete 2–3 sets of 10–15 repetitions.
Farmer’s Carry
The farmer’s carry activates postural muscles and strengthens the deep core using simple resistance.
- Hold dumbbells, kettlebells, or weighted bags at your sides.
- Stand tall and walk forward while keeping the torso steady.
- Focus on core control and even breathing.
- Perform 3 rounds of 30–60 seconds.
