Introducing yourself to a routine to lose belly fat after age 60 can feel like an uphill battle. This is because as we age, metabolism slows down and the body stores fat more easily, especially around the abdomen. But with the right exercises tailored to your age and fitness level, it’s not only possible to reduce belly fat but also to improve your overall strength, balance, and well-being.
Here are four gentle yet effective exercises well curated in this article to help you lose belly fat after age 60. These routines come at excessive stress, like no jumping, no complex gym machine exercises, just practical movements you can start today or anytime you are ready.
Exercises To Quickly Lose Belly Fat After Age 60
As mentioned in the introduction of this article, ageing comes with several health-related problems; hence, to burn belly fat, one has to carefully select the exercises that would be very effective but would not require any rigorous activities to get them done.
Four exercises to follow to quickly lose belly fat after age 60 are listed below:
- Seated Knee Lifts
- Standing Side Bends
- Pelvic Tilts (Lying Flat or Against a Wall)
- Gentle Walking with Arm Swings
Read Also: Exercises To Lose Belly Fat At Home For Beginners
1. Seated Knee Lifts
Why seated knee lifts work to give you results in the shortest possible time. Seated knee lifts are a great core exercise that activates the abdominal muscles without putting strain on your joints. It’s especially beneficial for seniors who may have difficulty standing for long periods or need extra support.
A pro tip is for you to exhale as you lift your knee, and inhale as you lower it. Now, here is how to do it:
- Sit tall in a sturdy chair with your feet flat on the floor and your back straight.
- Place your hands on the sides of the chair for support.
- Slowly lift your right knee towards your chest as high as you can.
- Hold for 2–3 seconds, then lower your foot back to the floor.
- Repeat with your left leg.
- Do 10–15 repetitions on each leg.
Seated Knee Lifts Exercise Image Source: Google Search
2. Standing Side Bends
If you are keen on knowing why this routine works, then here’s why it works. This move targets the oblique muscles on the sides of your waist, helping to tone the midsection and reduce love handles.
For best results, keep your movements slow and controlled. Avoid leaning forward or backwards—only bend to the side. Now, take a look below at how to do it:
- Stand with your feet shoulder-width apart and your arms at your sides.
- Slowly bend your torso to the right, sliding your hand down your thigh.
- Keep your hips still and feel the stretch in your left side.
- Return to the centre and repeat on the left side.
- Perform 10–12 bends on each side.
Picture of Standing Side Bends
3. Pelvic Tilts (Lying Flat or Against a Wall)
Why it works:
Pelvic tilts strengthen the lower abdominal muscles and reduce lower back stiffness, making them ideal for seniors looking to reduce belly fat and improve posture.
To go through this smoothly, focus on slow breathing—inhale deeply before the tilt, and exhale as you engage your core. Take a look at how this routine is done.
Floor version:
- Lie on your back with knees bent, feet flat on the floor, and arms by your side.
- Tighten your abdominal muscles and press your lower back into the floor.
- Hold the position for 5 seconds.
- Relax and repeat 10–15 times.
Wall variation:
If lying down is uncomfortable, stand with your back against a wall, and press your lower back gently into it using the same core tightening technique.
Pelvic Tilts (Lying Flat or Against a Wall)
Read More: 6 Easy Gym Workouts To Burn Belly Fat Faster 2025
4. Gentle Walking with Arm Swings
There are many people interested in knowing why it works. You should know that brisk walking is one of the safest, most accessible forms of cardio for seniors. Adding gentle arm swings increases calorie burn and activates the core and upper body.
For starters, it’s advisable to use supportive walking shoes and choose flat, non-slippery surfaces. Start slow and gradually increase your pace. Next, you will find how to do it:
- Walk at a comfortable pace, either outside or indoors.
- As you walk, swing your arms forward and backwards naturally.
- Keep your shoulders relaxed and your posture upright.
- Aim for 20–30 minutes daily, or in 10-minute intervals if needed.
Final Thoughts on Simple Exercises to Lose Belly Fat After Age 60
At age 60 and beyond, though it is often hard, it’s never too late to prioritise your health and lose belly fat safely. The four exercises listed and explained above—seated knee lifts, standing side bends, pelvic tilts, and walking with arm swings – offer a gentle yet effective way to get your body moving and burn stubborn belly fat. If you combine these with a balanced diet and adequate hydration, you will be smiling at the best results.
Remember to consult your doctor before starting any new exercise routine, especially if you have underlying health conditions. Your journey to a healthier core can start with just one movement today.