Five Exercises Shown to Reduce Belly Fat After Age 40
New research indicates that five classic exercises – brisk walking, standing side crunches, bodyweight squats, plank with shoulder taps, and mountain climbers – can effectively target core strength and reduce abdominal fat, a health risk that increases with age.
A recent study published in Nutrition, Metabolism and Cardiovascular Diseases found a correlation between increased abdominal fat, particularly visceral fat, and a higher risk of heart disease, type 2 diabetes, and other chronic conditions. This makes addressing belly fat a crucial component of maintaining long-term health and mobility. According to Meagan Kong, CPT, AlterMe’s Head of Fitness, “There’s no magic, quick fix for belly fat, but pairing classic moves with consistent habits can strengthen your midsection and boost energy.”
The exercises are designed to be accessible to all fitness levels. Brisk walking, for example, can significantly reduce visceral fat by torching calories and reducing stress, as detailed in a review by Nutrition, Obesity, and Exercise. Bodyweight squats engage large muscle groups to boost metabolism, while plank with shoulder taps enhance core stabilization. Mountain climbers combine aerobic exercise with core engagement, improving fat oxidation and metabolic health, according to a 2025 BMC study. For more information on building strength as you age, see this article on exercises to make your body decades younger.
Health officials recommend incorporating these exercises into a regular routine, emphasizing consistency over intensity. The exercises require no special equipment and can be modified to suit individual needs and abilities. Experts say continued research will focus on personalized exercise plans to maximize effectiveness.
