Simple standing exercises to get rid of belly fat after 50 years old have been named

Loss of muscle mass, bone density, strength, and balance is a common problem faced by many people. This is why it's so important to incorporate strength training into your life.

Trainer Karen Ann Canham shared the best exercises to add to your workout program, reports Eatthis. According to her, cardio helps burn calories, but standing ab exercises strengthen the transverse abdominal muscle - a deep layer of muscles that acts as a natural corset. "Such exercises also develop coordination and stabilize joints, which helps prevent injuries and maintain mobility in older age," Canham explained.

6 standing exercises that help remove belly fat

To achieve maximum effect, Canham emphasizes the importance of regularity. She recommends doing exercises 3-4 times a week for 15-20 minutes. Such a regimen will help strengthen the abdominal muscles, increase core endurance, and accelerate fat burning, provided there is a balanced diet and strength training.

1. Standing twists with knee to elbow

Stand straight with your hands behind your head. Lift your knee and rotate your torso, pulling the opposite elbow toward it. Alternate sides, performing movements in a controlled manner. Do 2-3 sets of 10 repetitions on each side.

2. Standing leg raises

Take the starting position standing. Raise your left leg straight in front of you, keeping your core muscles tight, then slowly lower. Repeat with the other side. Do 2-3 sets of 10 repetitions for each leg.

3. "Wood chops"

Stand straight with feet shoulder-width apart, holding a dumbbell above your shoulder. As you inhale, lower the weight diagonally toward the opposite leg, slightly bending your knees. Return to the starting position and repeat on the other side. Perform 2-3 sets of 12 repetitions on each side.

4. Side twists while standing

Stand straight with your hands behind your head. Lift your left knee toward your left elbow, contracting the muscles along the sides of your waist. Alternate sides. Do 2-3 sets of 12 repetitions on each side.

5. Standing reverse lift

Stand straight with feet shoulder-width apart, holding a dumbbell with both hands. Rotate your torso, lifting the dumbbell diagonally upward across your body until it's above your shoulder. Then smoothly return to the starting position. Repeat 2-3 sets of 12 repetitions on each side.

6. Wall march (standing plank)

Stand facing a wall at arm's length, feet hip-width apart. Place your palms on the wall at shoulder level and step back, assuming a plank position. Tighten your core muscles. Lift your knees alternately toward your chest, imitating a march. Do 2-3 sets of 15 movements.

Other workout tips

Experts increasingly remind us about the importance of physical activity for maintaining health. Physiotherapist and women's health trainer Darcy Pervier noted that special attention should be paid to spinal mobility - especially for women.