6 Standing Exercises That Melt Stubborn Belly Fat Faster Than Running After 45

After 45, your body changes. Hormonal shifts—especially lower estrogen levels in women—change how body fat is stored and burned, says Karen Ann Canham, CEO and founder of Karen Ann Wellness. On top of that, muscle mass naturally declines, metabolism slows down, and stress hormones like cortisol increase, making it more common for excess fat to gravitate toward the midsection—ugh. To address these frustrating curveballs head-on, we’ve rounded up six stellar standing exercises that help melt stubborn belly fat faster than running after 45.

What makes standing exercises so effective? “Standing movements activate more muscles than seated or lying-down ab work because they engage the core, glutes, and stabilizers all at once,” Canham explains. “When multiple muscle groups work together, the body burns more calories during and after the workout. These functional patterns also improve balance, posture, and mobility—things traditional crunches can’t touch.”

According to Canham, “These compound movements challenge multiple systems, muscular, cardiovascular, and nervous that demand increases oxygen consumption post-workout (the ‘afterburn effect’), helping the body continue burning calories for hours.”

Standing Knee-to-Elbow Crunches

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“The standing knee-to-elbow crunch engages the obliques and hip flexors while keeping the core tight,” Canham tells us. This move also enhances balance and coordination while sculpting the midsection.

1. Begin standing tall with your feet shoulder-width apart on the floor and your hands behind your head.
2. Lift your left knee as you twist your torso and bring your right elbow toward it.
3. Lower.
4. Lift your right knee as you twist your torso and bring your left elbow toward it.
5. Continue to alternate sides with control.
6. Perform 3 sets of 20 reps on each side.

Woodchopper

Canham says the woodchopper channels real-lift movement patterns. This exercise fires up the obliques, abs, and lower back as you rotate through the twisting motion, helping to tighten and firm the waistline.

1. Begin standing tall, feet shoulder-width apart, holding a dumbbell above one shoulder.
2. Breathe in, chopping the weight diagonally toward your opposite foot and bending your knees.
3. Use control as you reverse the motion.
4. Complete 3 sets of 15 reps on each side.

Squat to Cross-Body Lift

The squat to cross-body lift helps boost lower-body strength while activating the deep core to stabilize, Canham points out. This exercise engages the obliques, core, shoulders, legs, and glutes.

1. Begin standing tall with your feet shoulder-width apart, holding a dumbbell or medicine ball with both hands near one hip.
2. Bend your knees and hinge at the hips to lower into a squat, maintaining a tall chest.
3. As you rise up, drive through your legs and lift the weight diagonally across your body, ending with it over your opposite shoulder.
4. Use control as you return to the start position.
5. Perform 3 sets of 12 reps.

Standing Side Leg Lifts

Standing side leg lifts tone the outer hips and strengthen the obliques, helping to sculpt and tone the waistline.

1. Begin by standing tall with your feet hip-width apart and hands placed on your hips or holding onto a sturdy chair or wall for extra support.
2. Activate your core as you shift your weight onto your left leg.
3. Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you’re comfortably able to.
4. Hold at the top for a moment before lowering.
5. Repeat on the other side.
6. Perform 3 sets of 15 reps on each leg.

March With Torso Rotation

The march with torso rotation fires up the “full core chain” while boosting your heart rate and coordination.

1. Begin by standing tall with your feet hip-distance apart and arms bent to 90 degrees in front of you.
2. Activate your core as you lift your right knee up toward your chest while rotating your torso to the right.
3. Use control to lower your leg and return to the start position.
4. Lift your left knee up toward your chest while rotating your torso to the left.
5. Continue alternating sides, performing 3 sets of 30 seconds.

Reverse Lunge With Twist

The reverse lunge with twist blends rotational core work with lower-body strength to maximize your body’s fat burning potential. It activates your quads, hamstrings, and glutes, along with your obliques and core during the rotational twist.

1. Start by standing tall with your feet hip-width apart and hands clasped in front of your chest.
2. Step your left foot back, lowering into a reverse lunge until both knees are bent to 90 degrees.
3. As you descend, twist your torso toward your right leg, activating your core.
4. Return to the center and press through your front heel to rise.
5. Repeat on the other side, stepping your right foot back and twisting your torso toward your left leg.
6. Perform 3 sets of 12 reps on each side.