5 bodyweight exercises to reduce belly fat after 50

The leaves are changing, the air is crisp, and it’s the perfect season to get moving! As we age, belly fat tends to accumulate in the center of our abdomen. While hormonal changes play a role, the right strength training can help tone and tone your tummy. we are Corey Lefkowid, NASM-CPTFitness influencer, founder of Redefining Strength and STRONG system (January 2026), There’s no better time than now to get started as we share the best bodyweight exercises to lose belly fat first after 50.

“Weight training counters (some of the natural changes that occur as we age) by helping build lean muscle, which boosts metabolism, supports better muscle protein synthesis, and improves insulin sensitivity,” explains Lefkowith. “Most bodyweight exercises are compound exercises, meaning they work multiple large muscle groups simultaneously. This increases calorie burn while strengthening the core and improving posture, both of which help our midsections look firmer and more defined.”

Additional bonus? Bodyweight exercises generally require shorter recovery times, so you can perform them more often without putting too much strain on your body.

“This makes it easier to stay consistent, which is important for long-term results when it comes to building muscle and losing fat,” adds Lefkowith.

5 Best Bodyweight Exercises for Belly Fat After 50

Although you may not notice a decrease, performing exercises that use several large muscle groups, including your core, can help you achieve faster results.6254a4d1642c605c54bf1cab17d50f1e

“Movements that strengthen your core muscles not only strengthen the lower muscles, but also help mobilize more fat stored in your midsection to use for energy,” Lefkowith points out. “Focusing on compound exercises that engage your core (instead of isolation exercises that only target your abs) will help your body better utilize mobilized fat (even adding a short walk after your workout can enhance this effect!)

Perform the exercises below in a circuit fashion with short rest between rounds. Lefkowith instructs you to complete 30 to 60 seconds per movement, focusing on control and performing a full range of motion.

mountaineer

Mountain climbers combine cardio and strength training into one fast pace. It provides an excellent workout for your core, especially your abs, while getting your heart rate up. It is expected that this movement will also activate your shoulders, arms, and legs, burning calories throughout your body.

1. Start in a high plank position with your legs extended behind you and your hands under your shoulders.
2. Use your core.
3. Quickly pull your right knee toward your chest and then back again.
4. Pull your left knee toward your chest.
5. Continue alternating while maintaining a steady pace and controlled breathing.
6. Perform the exercise for 30 to 60 seconds.

Push-ups using knee tucks

Push-ups are not only the ultimate challenge and exercise for your core, but they are also a key indicator of upper body strength. This bodyweight exercise also has many variations to choose from, including diamond push-ups, knee push-ups, incline push-ups, weighted push-ups, and knee tuck push-ups, depending on your fitness level.

1. Place your hands under your shoulders and assume a high plank position with your body in a straight line from head to heels.
2. Bend your elbows and lower your chest toward the floor.
3. Keep your elbows close to your sides and lower your body, keeping your body long and straight.
4. Activate your core by pushing back and pulling your right knee toward your chest.
5. Return your legs to plank position and repeat with the opposite knee at the top of the next pushup.
6. Perform the exercise for 30 to 60 seconds.

Single leg deadlift with knee drive

Single-leg deadlifts with knee drive work your core, glutes, and hamstrings while testing your balance and coordination. Although we’ve included a bodyweight version, you can easily add resistance by holding a dumbbell or kettlebell in one or both hands.

1. Stand tall, feet hip distance apart.
2. Shift your weight to your left leg, keeping your knee slightly bent.
3. Extend your right leg back, tilting your hips forward and extending your arms toward the floor. Maintain a neutral spine and high chest.
4. Stand on the floor for a moment, then slide your right leg forward and up.
5. Lower your legs with control.
6. Repeat on the other side.
7. Perform the exercise for 30 to 60 seconds.

bear crawling

Bear crawling is a full-body exercise that strengthens your core, including your legs, arms, shoulders, obliques and abs, while improving stability.

1. Start on all fours with your knees under your hips and your hands under your shoulders.
2. Keeping your core engaged and your back flat, lift your knees a few inches off the ground.
3. Move your left and right feet forward.
4. Then move your right hand and left foot forward.
5. Continue to “crawl” while maintaining steady breathing and a strong core.
6. Perform the exercise for 30 to 60 seconds.

crab walk

As the name suggests, the crab walk requires you to walk like a crab. It may seem a bit silly, but this exercise works your entire body, including your abs, while improving coordination and stability.

1. Begin sitting on the floor with your knees bent, feet flat, hands behind you and fingers pointing at your feet.
2. Lift your hips off the floor into a tabletop position and shift your weight onto your hands and feet.
3. Step your left and right feet forward, then extend your right hand and left foot to begin the crab walk.
4. Make sure your hips remain lifted and your core engaged as you “walk” forward.
5. Perform the exercise for 30 to 60 seconds.

Alexa Melado