Stomach overhang is one of those changes that tends to appear gradually with age. Without a clear and consistent strategy, it often becomes stubborn and difficult to shift. To better understand how to approach this issue, we spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, about the most effective ways to manage this common form of weight gain.
Many people believe that traditional cardio is the fastest way to burn fat because it increases calorie expenditure and boosts metabolism. While cardio certainly supports overall health, Canham explains that there are daily movement patterns that can reduce belly overhang more efficiently than 30 minutes of steady cardio after 60. The real driver of results, she emphasizes, is daily consistency.
Why These Daily Movements Outperform Cardio
“Most steady-state cardio, like long treadmill walks or cycling at a fixed pace, burns calories but does very little to rebuild the deep core muscles and glutes that support abdominal tone,” Canham explains. After 60, factors such as muscle loss, reduced insulin sensitivity, and hormonal changes mean belly fat is influenced more by posture, strength, and nervous system stress than by calorie burn alone. She notes that cardio without resistance can even accelerate muscle loss, making the midsection appear softer over time.
As the body ages, fat naturally shifts toward the midsection while stabilizing muscles weaken. Combined with posture changes, reduced hip strength, and higher stress levels, the abdominal area may protrude even in people who remain physically active.
Four Daily Exercises That Help Reduce Belly Fat
Below, Canham outlines four productive daily exercises designed to tighten and firm the belly area.
“These movements help rebuild muscle, improve posture, activate the deep core, and reduce nervous system stress,” Canham says. “When practiced daily and paired with walking, they support sustainable fat loss more effectively than cardio alone after 60.”
Standing March With Core Brace
During this movement, Canham advises engaging your core “as if zipping tight jeans.”
- Stand tall with 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 engaged.
- Lower the foot and repeat on the opposite side.
- Maintain upright posture and steady breathing throughout.
- Complete 2 to 3 sets of 20 slow marches.
Sit-to-Stand
This exercise improves leg strength and balance while activating the entire core.
- Sit near the front edge of a sturdy chair with feet positioned under your knees.
- Lean slightly forward while keeping your spine neutral.
- Stand up without using your hands, knees, or extra support.
- Slowly lower yourself back down with controlled movement.
- For progression, try single-leg variations or add light weights.
- Perform 3 sets of 8 to 12 repetitions.
Wall Pushups With Core Engagement
Wall pushups strengthen the upper body while reinforcing deep core activation.
- Stand an arm’s length away from a wall.
- Place your hands on the wall at shoulder height and width.
- Engage your core as you bend your elbows, lowering your chest toward the wall.
- Press back to the starting position with slow control.
- Complete 2 to 3 sets of 10 to 15 repetitions.
Farmer’s Carry
This movement targets postural muscles and the deep core using simple resistance.
- Hold light dumbbells, kettlebells, or loaded grocery bags at your sides.
- Stand tall and begin walking forward while keeping your torso steady.
- Focus on core stability throughout the movement.
- Perform 3 rounds of 30 to 60 seconds each.
