5 Exercises for Seniors to Lose Belly Fat

By Hayley Townsend |

Feel the burn and tone your tummy with this fun workout.

Reducing belly fat is a combination of paying attention to your nutrition and having a regular exercise routine. Try this series of exercises to fire up your muscles and tone this common trouble area.

Andi will demonstrate how to properly perform these five exercises. When you feel comfortable, move through each exercise for 30 seconds each.

As always, safety is key. If you have a chronic condition (including osteoporosis), an injury, or balance issues, talk to your doctor about how you can exercise safely.

Spine Twist

Stand with your feet hip-distance apart and keep your knees slightly bent. Then, make gentle fists and bend your arms to bring your fists in front of your shoulders. Twist your upper body to the right, then to the left, then to the right again. On your third twist, raise your right heel off the ground. Next, twist to the left, then right, then left again and lift your left heel up.

Increase the intensity: Rather than raising your heel from the floor on your third twist, raise your knee up.

Repeat the spine twist sequence for 30 seconds.

Standing Mountain Climber

Stand tall with your feet spread apart at comfortable distance. Raise both arms up toward the ceiling. Then, bring your right arm down and lift your left heel at the same time. Then, switch. Raise both arms up, then lower your left arm as you raise your right heel.

Increase the intensity: As you lower each arm, lift your opposite knee.

Repeat for 30 seconds.

Double Step Reach and Push

Take two steps to the right, then bring your left arm across your body to push toward the right side of the room. As you push your arm, make sure to rotate your body toward that side of the room, lifting the heel of your back foot to help you twist comfortably. Next, take two steps to the left, push your arm toward the left side of the room, and repeat the sequence of moves.

Increase the intensity: Keep your knees bent as you step to each side. Then use your lower body strength to push yourself up as you reach your arm across your body.

Move through this exercise for 30 seconds.

Side Lunge with Diagonal Reach

This is a 4-part sequence, so we’ll break it down for you.

Part 1: Spread your feet apart wider than hip-distance and keep your toes pointed forward. Shift your weight to your right heel and bend your right knee. Push your hips back and hinge forward. Remember to keep your chest up. Then, reach your left hand toward your right foot.

Part 2: Keep your feet planted to the floor and straighten your right knee to push yourself up. As you do this, raise and extend your left arm up at a diagonal angle toward the left side of the room.

Part 3: Bend your right knee again, hinge forward, and reach your left hand toward your right foot.

Part 4: Straighten your knee to push yourself up again as you extend your left arm out to the left side.

Increase the intensity: As you extend your left arm out to the side in Part 4, step your right foot in to meet the left.

Repeat this 4-part sequence for 30 seconds. Then, switch to the other side. Stand with your feet spread apart, then bend your left knee and shift your weight to the left. Then, repeat the 4-part sequence for another 30 seconds on the left side.

Rotational Squat + Low Jack

Stand with your feet a little wider than hip-distance apart and keep your knees slightly bent. Then, rotate toward the right side of the room and step your right foot back. You can choose to bend the knees and sink down into a squat here, or not. Then rotate back to facing the front of your room and step your right foot up to face forward. Next, tap your right toe to the ground and push your right arm forward. Then, tap your left toe to the ground and push your left arm forward. Then, rotate to the left and step your left back and repeat the sequence.

Increase the intensity: After your step your right or left foot back, sink into a deeper squat. You can also move through the sequence at a quicker pace to challenge yourself.

Alternate this rotational squat on both sides of the body for 30 seconds.

Like these moves? Repeat these five exercises 2 or 3 times for a longer, more intense workout. If you prefer to exercise in a chair, try this 10-minute seated workout to strengthen your core.

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