Losing belly fat gets tougher with age. Hormonal shifts, slower metabolism, and changes in muscle mass make it harder to shed extra weight around the midsection. Many people turn to high-intensity interval training (HIIT) for quick results, but those workouts can be too hard on the joints after 45.
The good news is you don’t need punishing routines to see progress. Experts say certain bodyweight moves can target your core, rev up metabolism, and support fat loss in a more sustainable way. One of the best is plank shoulder taps. This simple exercise can be done anywhere and provides surprising benefits for your abs.
Plank shoulder taps for core strength and fat loss
Plank shoulder taps are a variation of the traditional plank that adds movement and balance to the mix. You start in a high plank with your hands under your shoulders and your body in a straight line. From there, lift one hand and tap the opposite shoulder while keeping your hips steady. Switch sides and repeat.
What makes this move so effective is that it works multiple muscle groups at once. Your core stays engaged to stabilize the body, while your shoulders, chest, and arms take on extra load. This constant tension builds strength and endurance. The balancing element also activates deep stabilizing muscles, which are important for posture and daily movement.
When it comes to burning belly fat, the benefits are twofold. First, the exercise raises your heart rate without the pounding stress of jumping or sprinting, so you’re still burning calories in a joint-friendly way. Second, it strengthens the abdominal wall and improves core definition, which helps flatten the midsection as fat decreases.
Other exercises that support fat loss after 45
While plank shoulder taps stand out, you can pair them with a few other bodyweight moves to accelerate results. Experts recommend exercises that build lean muscle, boost metabolism, and improve mobility without stressing the joints.
- Glute bridges: This move targets the glutes and hamstrings while supporting spinal health and reducing lower back strain. A strong posterior chain helps balance the body and improve calorie burn.
- Step-ups: With a bench or sturdy step, this functional movement builds lower-body strength and improves balance. It’s a great way to work large muscle groups that torch calories.
- Modified push-ups: Push-ups strengthen the chest, arms, and core while being adjustable for any fitness level.
- Standing oblique crunches: This low-impact move engages the side abs, helping to shape the waistline while also supporting better stability and posture.
Combining these moves with plank shoulder taps creates a balanced, full-body workout that’s safe and effective for people over 45. The key is consistency and focusing on form rather than speed.
You don’t need HIIT circuits or long hours at the gym to fight belly fat after 45. Simple, steady bodyweight exercises like plank shoulder taps engage the core, strengthen supporting muscles, and raise your heart rate without punishing the joints. Add in complementary moves like glute bridges and step-ups, and you’ll have a routine that supports fat loss, strength, and mobility.