Core training gets trickier with age—but there’s one underrated exercise that might just be your new secret weapon. It’s simple, efficient, and surprisingly effective at trimming that stubborn lower belly.
Beyond crunches: the real challenge of targeting belly fat
If you’ve crossed the 50 mark and find that belly fat is a stubborn companion despite your efforts, you’re far from alone. Many athletes—yes, even seasoned players—fall into the trap of over-relying on crunches and traditional planks to slim down their waistline. While these exercises aren’t useless, they often fail to engage the deep abdominal muscles that truly shape and stabilise the core.
To make real progress, especially as the body changes with age, we need to shift focus from surface-level work to deeper, more dynamic movements that stimulate both strength and fat loss.
The mountain climber: a low-impact game changer
Enter the mountain climber. This unassuming move often gets brushed aside in favour of flashier or more familiar routines. But for players—and anyone looking to improve core stability and tone the lower abdomen—it deserves serious attention.
Technically, it’s simple: from a plank position, alternate driving each knee toward your chest. What sets this apart from standard ab work is its ability to fire up not only the rectus abdominis, but also the deeper transverse abdominis—a muscle layer vital for core control, posture, and injury prevention.
And here’s the real bonus: it’s also a cardiovascular exercise. In just a few minutes, mountain climbers elevate the heart rate, burn calories, and activate a wide range of muscle groups. That combination—muscular engagement plus metabolic demand—is exactly what you need to combat abdominal fat efficiently and sustainably.
As someone who’s worked with both professional players and active seniors, I often integrate mountain climbers into off-court routines. They offer a full-body benefit without the joint stress of higher-impact cardio like running, which is especially important for aging athletes looking to stay fit without risking overuse injuries.
Avoid the trap of targeting only the belly
One common misconception I frequently correct—on court and in the gym—is the myth of spot reduction. You cannot lose fat from a single area by training it in isolation. Repeating endless sets of crunches won’t magically melt belly fat. What works is a holistic approach: blending core activation exercises like mountain climbers with broader cardiovascular conditioning and a disciplined, nutrient-rich diet.
In tennis terms, it’s like trying to fix your serve without looking at your footwork or grip—focus on one element, and you miss the system that supports it.
So if you’re over 50 and feeling stuck, consider this: it’s not about doing more, it’s about doing better-targeted, smarter training. Add mountain climbers to your weekly plan, pair them with short cardio bursts and some light resistance work, and you’ll be surprised how quickly your core feels stronger, more agile—and yes, leaner.
Because in the end, the path to performance—on or off the court—is always about precision, not just repetition.