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Fitness & Workouts

10 Balance Exercises That Could Double Your Stability After 50

Discover simple daily exercises to prevent falls and improve your balance.

Christopher Roback
By Christopher RobackFeb 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Jessica Valant
Copyright jessicasvalant/Instagram
Christopher Roback
By Christopher RobackFeb 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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Fitness & Workouts

10 Balance Exercises For Stability After 50

Jessica Valant
Copyright jessicasvalant/Instagram
Christopher Roback
By Christopher RobackFeb 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

The #1 Exercise for Staying Fit After 50

Liz Hilliard
Copyright Liz Hilliard
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Christopher Roback
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Apr 06, 2025
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Getting older doesn't mean slowing down—but it does mean getting smarter about how we move our bodies. Fitness experts Liz Hilliard, creator of Hilliard Studio Method, and Ellen Thompson, a Certified Personal Trainer at Blink Fitness, have dedicated their careers to helping people maintain strength and mobility at every age. Their battle-tested recommendations could be exactly what you need to stay fit, energetic, and injury-free as you navigate your 50s and beyond.

Strength Training Is Non-Negotiable

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Copyright Liz Hilliard

"Strength training is my number 1 recommendation for anyone 50 or older. We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain to sarcopenia or osteoporosis," says Hilliard. "But by incorporating strength training like we do at my studio, we not only build muscle and strength as we age but also improve our bone density and maintain a healthy weight. No matter how old you are, who doesn't want a smokin' hot sculpted body, youthful mobility for everyday tasks, and joint strength that helps to keep us injury-free!"

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Perfect Push-Up for Any Fitness Level

Copyright Liz Hilliard

"My favorite strength training exercise that can be done anywhere, equipment-free is a push-up that can be achieved with legs straight or knees on the floor," explains Hilliard. "Never done a push-up? Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. Engage your core. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well."

The Ultimate Full-Body Move

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Copyright Liz Hilliard

"HSM Pushup: From plank position, walk hands wider than shoulders, elbows gently turned out. Lift one leg in the air, bend the knee and crunch it in toward the chest, extend the leg back out straight," Hilliard describes. "While keeping the leg in the air, lower the body by bending the elbows until the chest is in line with the elbows and then straighten the arms to return to the start. One rep is a leg crunch and extension plus a pushup bend and press. Complete 8-10 each leg. To modify, put the floating toe down on the pushup or lower the supporting leg, knee to the mat."

"This is my all-time favorite push-up!" she adds. "You will literally work every muscle in your body in the most efficient, core-centric way to sculpt your body. If you could only choose one Hilliard Studio Method exercise, this is the one! The results will astound you!"

Keep Moving Your Body

Liz_Hilliard11Copyright Liz Hilliard

"The number one thing someone over 50 can do is 'move your body'," advises Ellen Thompson, Area Personal Training manager who oversees 19 high-volume gyms in New York. "Everyone has different interests, sports, pilates, strength training, walking, as long as you stay active and combine it with stretching, drinking water, get 7 hours of sleep, You will stay fit, healthy, have more energy and look younger. Staying fit doesn't have to be complicated, just find what works for you!"

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Bodyweight Squats for Better Balance

Liz HilliardCopyright Liz Hilliard

"Bodyweight Squats or Chair Squats build leg strength, specifically in the quads, hamstrings, and glutes," says Thompson. "This strength helps support everyday movements like standing, sitting, and climbing stairs. The muscles activated with squats are stabilizing muscles, which help improve balance. This ultimately decreases the risks of falls."

Modified Push-Ups That Protect Your Joints

Liz_Hilliard3I Got My Best Body After 50 and Here’s How You Can, Too

Copyright Liz Hilliard

Thompson recommends: "Incline Push-Ups or Wall Push-Ups strengthen upper body and core while being joint-friendly. Traditional push-ups can be tough on the wrists, shoulders, and elbows, so doing an incline or wall push-ups reduces the load. They still work your chest, shoulders, and triceps! This helps support everyday movements like pushing, lifting, and carrying."

Bird-Dogs for a Stronger Core

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

"Bird-Dogs are great for core stability, as they engage the transverse abdominis and obliques," Thompson explains. "These muscles provide stability for the spine and can help reduce back pain. Bird-dogs also challenge your balance, which improves your overall stability and coordination."

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Step-Ups for Real-World Strength

Liz Hilliard

Copyright Liz Hilliard

"Step-Ups (using a low stair or bench) strengthen the quads, glutes, hamstrings, and calves," notes Thompson. "These muscles are essential for everyday movements like climbing stairs, getting up out of a chair, and walking uphill. This is also a low-impact exercise that supports joint health, without putting stress on them."

Deadlifts: The Ultimate Functional Exercise

Liz Hilliard

Copyright Liz Hilliard

Thompson concludes: "Deadlifts (use barbell, kettlebell or dumbbell) are a great functional exercise that engages multiple muscle groups, including the legs, glutes, back, core, and grip strength. Deadlifts mimic everyday activities like lifting groceries or picking things up." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Daily Moves to Boost Bone Density After 50

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Leah Groth
By Leah GrothAug 20, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Dr. Lisa Folden is a physical therapist and body image coach who contributes to WeShape, a company devoted to helping people feel comfortable in their bodies. In one viral video, she offers five easy exercises that you can do at any age. “If you're a woman aged 51, I have five exercises you should be doing every single day to help keep you strong and build good bone density,” she says at the start of the video.

During Menopause, Hormones Change, and Bone Density Decreases

“You might wonder why 51? Well, that is the average onset of menopause for most women, and with menopause comes changing hormones and decreasing bone density, which makes us more at risk for falls and fractures. We don't need that,” she says in the video.

5 Exercises to Improve Bone Density

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“So follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,” she says.

1. Wall Sit

wall sit exerciseShutterstock

The first one is a wall sit. “You're going to get against a wall and rest your back. Walk your feet maybe 12 to 24 inches away from the wall based on your height. And then you're going to lower your body down until your knees are bent to about 90 degrees,” she says.

Engage Your Core

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“You're going to engage your core and simply hold here. Try holding for 30 seconds and repeating this five times,” she continues. “You'll feel a good burn in your quads, and your bones will definitely get the benefit of this load-bearing exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

2. Mini Squats

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The following exercise is a mini squat. “You're going to get in a position where your feet are about hip-width apart or just wider, and your feet are slightly turned out. You're going to engage your core, and you're just going to bend and come up to standing.”

Squeeze Glutes While Keeping Core Engaged

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“And we're not going down low, but every time we come up, we're squeezing the glutes, we're keeping our core engaged,” she says. “We're keeping our posture upright and tall, not bending over. Try to do 10 to 12 reps here, and if it feels good, repeat that twice.”

3. Deadlift

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The following exercise is a deadlift. “You're going to stand with your feet about hip-width apart. Your knees are really soft, not locked back. You're going to engage your core, and you're going to hinge forward at your waist, keeping your spine straight. Then you're going to activate your glutes and your hamstrings to bring you back up to standing, squeezing,” she says.

Again, Engage Your Core

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“You're going to repeat that motion down back is tall. The squeezing core is engaged. Try doing 10 to 12 of these and see how they feel. This is going to give you a great workout to your glutes and your hamstrings,” she says.

4. Side Step Squat

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Exercise number four is called a side-step squat. She recommends getting to the end of your mat, with feet hip-width apart, and getting down into a mini squat. “Engage the core, and you're going to quickly step to the side, maintaining good distance between your feet and staying low the entire time,” she says.

Engage the Core

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“You can do this for about 30 seconds. You'll feel the burn, and you'll get all the benefits of this great load-bearing exercise,” she explains.

RELATED:I'm 50+, and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

5. Wall Pushup

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“The last exercise is a wall pushup. You are gonna go to a wall, get your hands just below shoulder height and step away from the wall so that you're in a plank position,” she says.

Engage Your Core

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“Engage your core so that your pelvis isn't tilted forward or tucked too far under you, lower yourself down using your arms, and push yourself away. Maintain good form. Keep your chin and repeat 10 to 15 times,” she explains.

Do These Exercises at Least Twice a Week

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“Do all five of these exercises a couple of times a week. And as you're approaching menopause, you will see the benefits of improved bone density and overall strength,” she says.

RELATED: I Lost Inches From My Waist on Ozempic and Here Are 15 Weight Loss Tips I Have for You

Menopause Speeds Up Bone Loss

Mature woman workout before fitness training session at home.Shutterstock

According to the Endocrine Society, menopause significantly speeds up bone loss and increases the risk of osteoporosis. “Research indicates that up to 20% of bone loss can happen during these stages, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide,” they say.

Exercise and Diet Can Make a Big Difference

While there are drugs to treat this, exercise and diet can make a big difference. “A customized exercise regimen supports proper maintenance of the skeleton, including resistance, balance, and weight-bearing exercises,” they say. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer
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Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Getting older doesn't mean giving up on mobility and strength. Will Harlow, an Over-Fifties Specialist Physiotherapist, clinic owner, and bestselling author, has identified three essential movements that can help adults over 50 maintain their health and mobility. "These three movements focus on areas of the body that commonly become weak and stiff as we age," Will explains in his post. "Just doing these movements a couple of times a day is often enough to reverse that process." These simple exercises can help you move with less pain, build strength, and improve your overall health - all it takes is a few minutes each day.

Why These Movements Matter

"I've chosen these three movements because they are all to do with areas of the body that become weak and stiff and tight in people over the age of 50," Will shares. These targeted exercises address the most common mobility issues that develop with age. Each movement can be adapted to different fitness levels, so whether you're just starting your fitness journey or you're already active, you can benefit from these exercises. "I understand that the over 50s category has a whole range of abilities," Will notes, which is why he breaks down each movement into beginner, intermediate, and more advanced versions.

Safety First

Before beginning any new exercise routine, it's important to consider your individual needs. "Make sure you get checked out by your healthcare professional to see if it's applicable to you," Will advises, "and definitely avoid any of the movements that cause pain." Your safety and comfort should always be your priority. Start slowly with the easier variations and progress only when you feel ready. Listen to your body and respect its limitations while gently expanding your capabilities.

The Sit Back Squat

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The sit back squat is perfect for improving mobility in your hips, knees, and ankles. "This is one of my favourite exercises," Will says, because it works multiple areas at once. To perform this exercise, find something stable to hold onto like a kitchen counter or sturdy chair. Place both hands on the support and lean slightly forward. Then sit back as if you're lowering into a chair, rounding your back as you go. "When I'm going back like this, I'm stretching my lower back... my buttock is getting stretched... I'm also stretching the quads and the calf muscles at the back," Will explains, highlighting how comprehensive this single movement is.

Modified Sit Back Squats

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

If the full sit back squat is challenging, Will offers simpler alternatives. "If you can't do this movement, we're going to break it up into a few chunks," he suggests. You can start by simply holding onto something and leaning back to stretch your lower back. As you gain confidence, try bringing your body down toward your knees more to increase the stretch. "If your knees are sore, you can see I'm only slightly bending my knees but I'm getting all of the benefit in my hips and in my back," Will points out. For those with back issues, keeping the back straight while doing an upright squat is another excellent option.

Practice Tips for Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature

Shutterstock

Consistency is key with these exercises. "What I like to tell people to do is play around in these movements probably for two or three minutes a day," Will recommends. Experiment with different variations and holding positions that feel beneficial for your body. "Really rounding your back, bringing your bottom as close to the floor as you can is a lovely way to get a stretch all over the body," he notes. This flexibility in approach allows you to personalize the exercise to your needs while still gaining the mobility benefits.

The Overhead Reach

Fitness woman doing push-ups at the wall, back view

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The overhead reach targets shoulder mobility and the mid-back (thoracic spine). "Doing this a couple of times a day is key for these specific areas of the body," Will notes. Stand facing a wall with one hand placed against it and good posture. Slowly walk your fingers up the wall as high as comfortable. "For many people this exercise alone is going to be enough and it will improve your shoulder mobility," Will explains. If you feel stiffness, hold that position briefly, then gently lean into the wall before bringing your hand back down.

Advanced Overhead Technique

Sporty young woman doing standing wall push up triceps strength exercise during urban outdoor fitness workout.​ Mistake 1: Starting with Wall Push-upsShutterstock

For those who can easily reach overhead, Will offers a progression. "If you're a bit more advanced and you can quite easily get your hand up here, what we're going to do next is walk closer to the wall until your nose is touching the wall," he instructs. From this position, maintain good posture and lift your arm off the wall without moving your nose away. "This is a great exercise to build strength and stability in the shoulder in that last movement. You'll also work on your thoracic spine control as well," Will explains. He emphasizes keeping your neck relaxed by maintaining gentle contact between your nose and the wall.

Perfecting Your Overhead Form

Proper form makes this exercise more effective. "The key here is to keep your neck relaxed and we do that by keeping the nose resting gently on the wall," Will advises. He also suggests engaging your core for stability: "Squeeze your glutes and then lift away." This creates a more integrated movement pattern that enhances the benefits. "Spend a couple of minutes on each side and that will really really improve your shoulder mechanics and stiffness in the upper limb and give you healthier shoulders as a result," Will promises.

Hip Rotation Benefits

The final movement addresses a crucial area for maintaining mobility as we age. "As we get older the hips become stiffer, the ligaments tighten around the hips and if we lose cartilage in the process of arthritis, we can lose the ability to rotate the hips," Will explains. This stiffness can be the first sign of developing hip problems. "If we want to avoid unhealthy hips as we get older, this is a key exercise to do daily," he emphasizes. Regular hip rotation exercises can help maintain the joint's health and function.

Hip Rotation Technique

Will describes this exercise as "very very simple" yet effective. Lie on your back with one leg straight and the other bent. Bring the bent leg up to a 90-degree angle with your body, then rotate the leg inward, bringing the shin across your body. Return to neutral, then rotate outward. "The leg is not moving, it's just turning and the thing that's doing the rotating is actually in my hip," Will clarifies. The hip joint serves as the pivot point, with the movement occurring from that joint rather than the knee.

What to Expect from Hip Rotations

When practicing hip rotation, you might discover imbalances. "You might find or be surprised to find that one of them on one side is very very stiff and the other one moves quite well," Will observes. This asymmetry is common and represents "the early sign that stiffness is setting in." Don't be discouraged by initial limitations. "If you start to work on it like this, just going from one to the other as long as it's pain-free to do so, it will improve over time," he reassures. The exercise may initially feel fatiguing because you're isolating muscles that aren't used to being worked in this way.

The Power of Consistency

The key to success with these movements is regular practice. "It doesn't take that much practice to start to see improvements, but the benefits on your mobility and your walking and your strength are definitely worth it," Will encourages. Even a few minutes dedicated to these exercises each day can lead to significant improvements over time. "If they do them over time, what it does is improve their mobility, help them move with less pain and better strength, and leads to better overall health," he shares based on his experience with clients. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

4 Ab Exercises I Swear By for a Flatter Stomach After 40

Petra Genco
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Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.

The Science Behind Weight Loss

Before diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."

Why Standing Ab Exercises Are Perfect for Women Over 40

"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Adapting to Age-Related Changes

Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."

The Importance of Commitment and Goal-Setting

The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."

Standing Crunches: Target Your Stubborn Lower Belly

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Elbow to Knee: Challenge Your Core Rotation

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.

The Role of Physical Activity in Weight Management

The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."

Toe Touches: Engage Your Abs and Legs

Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."

Combining Exercises for a Quick, Effective Workout

Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.

The Benefits of Core Strengthening

Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Achieving Long-Term Results

"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."

The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."

By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

She Lost 49 Pounds and Kept It Off by Eating These 5 Satiating Foods

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Lose 20 Pounds by Summer with My Simple 5-Step Plan
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✓Evidence-Based

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been struggling with your weight, even though you're eating less and exercising more? You might be making the wrong food choices. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of followers on Instagram. In a new post, she reveals some of her go-to foods for weight loss and maintenance. “5 foods I eat every day to maintain my 49-pound weight loss in my 40s,” she writes.

Eating Less Isn’t the Answer

Ruth starts off by explaining that the foods you choose are important. “EATING LESS ISN’T THE ANSWER. Here’s what actually works after 40. If you’ve been cutting calories, skipping meals, and still not seeing the scale budge… It’s not because you’re doing it wrong. It’s because you’ve been told the wrong thing,” she says.

She Struggled with Her Weight Loss for Over a Decade

“After struggling with my weight for more than a decade—gaining, losing, gaining again—I finally lost 49 pounds at age 43. And I’ve kept it off ever since. Not by dieting. Not by starving. And definitely not by counting every bite. Instead, I started focusing on the foods that actually heal your metabolism and help your hormones work for you—not against you. Here are 5 foods I eat daily to keep my body in fat-burning mode,” she says.

Red Meat

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The first food she eats on repeat is red meat. “Full of protein, iron, zinc, and healthy fats that fuel your metabolism and support hormone production,’ she says.

Eggs with Yolk

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“Eggs with the yolks” is her second food. “Nature’s perfect food. Packed with choline, B vitamins, and fat-soluble nutrients your brain and body need, she says.

Fermented Veggies

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Up next, fermented veggies. “Like kimchi or sauerkraut. They feed your gut, boost immunity, and reduce inflammation,” she explains.

Real Butter

Butter

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She also eats real butter regularly. “Rich in butyrate and healthy saturated fats that help stabilize blood sugar and support hormone function,” she says.

Electrolytes

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The last item on her list? Electrolytes. “Especially sea salt and LMNT. Essential for energy, hydration, and hormonal balance (especially during detox or fasting),” she says.

These Foods Make Weight Loss “Simple and Sustainable”

She finishes off the post by revealing why these foods work. “This is what finally worked for me. Real food. Zero deprivation. No drama. And the best part? It’s simple—and sustainable,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Get Flat Abs Fast with These 7 Core Exercises

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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want flat abs by summer? Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. “As a trainer, I frequently receive inquiries about the most effective core exercises for achieving real results. Through years of experience and experimentation with various movements, I have identified seven core exercises that consistently produce strong, functional midsections for my clients and myself,” she tells Body Network. “These exercises are well-founded in their effectiveness, which is why they have become a staple in my training programs.”

Low Back Raises Using a Core Ball

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“This one’s a game-changer for your posterior chain,” Rodriquez promises. “By placing the core ball under your hips and performing controlled low back raises, you’re strengthening your erector spinae and teaching your core to stabilize through a full range of motion. It’s especially great for people who sit a lot or struggle with low back pain.”

Pure Steel Ab Roller Plank Rollouts

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“If you aspire to unlock deep core engagement, AB rollouts are your pathway to strength,” Rodriquez maintains. “Starting from a plank position, every roll out ignites your core, activating the rectus abdominis, the transverse, and even your lats. Embrace these powerful movements as they build control, tension, and serious core strength, empowering you to reach your fitness goals.”

Dumbbell Side Bends

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Dumbbell Side Bends are a “straightforward yet highly effective exercise focusing on the oblique muscles,” says Rodriquez. “These muscles are vital in providing rotational strength and stabilizing the spine. To reap the benefits of this exercise, it’s essential to maintain proper form. Perform the movement slowly and ensure your torso remains upright, avoiding forward or backward leaning.”

Lying Leg Raises from the Floor

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“Lying leg raises are a fundamental exercise known for their effectiveness. They specifically target the lower abdominal muscles while enhancing the hip flexors' strength,” says Rodriquez. “To ensure safety and to optimize core activation during this exercise, it is crucial to maintain the lower back pressed against the floor, which helps to prevent strain.”

GHD Low Back Raises

“Glute-ham developers (GHD) are highly effective equipment for developing the posterior chain,” Rodriquez maintains. “Performing low back raises on the GHD enhances the strength of the lumbar spine and glutes and promotes a strong and stable core from the back to the front. This combination of benefits contributes to better overall performance and injury prevention.”

Plank Hip Twists

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Incorporating a dynamic twist into your plank exercise adds a new element to the traditional movement, according to Rodriquez. “By rotating your hips side-to-side, you effectively engage your oblique muscles while training your core to stabilize during motion. This is essential for athletes and individuals looking to enhance their overall functional movement in daily activities,” she says.

V-Ups

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“V-ups are an effective exercise for engaging both the upper and lower abdominal muscles simultaneously. In addition to strengthening the core, they also challenge coordination and flexibility. While they can be challenging, incorporating V-ups into your regular workout routine can significantly enhance core strength, resulting in a more toned and responsive midsection.

Integrating these activities into your weekly routine 2 to 3 times can lead to noticeable improvements in your strength and stability. This will enhance your performance in various physical activities, including lifting, running, and daily movements. Remember, a strong core contributes to a strong overall body,” Rodriquez concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

8 Weight Loss Secrets One Personal Trainer Wishes She Knew Sooner

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Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you tried all the weight loss fads and want a plan that works? Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. Over the years, she has tried out all the trends and can report back the secrets to weight loss success, revealing them in a new social media post. “8 weight loss essentials that took me years to learn,” she writes.

Walk Daily

“Aim for 8-10K steps per day,” White says. “It’s too hot/cold outside” isn’t an excuse, she adds. “Walk on a treadmill, a walking pad, around a shopping centre, a supermarket, around your home, or on the spot at home.”

Manage Stress

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Next up, tackle stress. “Managing stress can reduce stress-eating. Download Headspace or a similar app and get to work,” she says.

Sleep More

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Make sure to get enough rest. “More sleep = less hunger. The easiest way to get more sleep is to go to bed earlier. And stop using your f#€king phone in bed - it’s ruining your sleep quality!” she writes.

Design Your Diet Around Nutritious Food

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“Get 80% or more of calories from nutritious food, and the remaining from ‘less nutritious’ food,” she suggests. “This teaches you no food is good or bad, which gives you far more calorie control over what and how much you eat.”

Don’t Undereat

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Make sure you are eating enough. “Unless you’re 100lbs, 1,200 calories isn’t enough. Undereating leads to overeating, so stop that now,” she says. “For weight loss, eat in a moderate calorie deficit of around 15-20% depending on how much fat you’ve got to lose.”

Lift Weights

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“You need to lift weights,” she continues. “And I mean heavy weights, not the 5kg or 10lb dumbbells you use in that class you go to or in the videos you follow along to. Those things are basically cardio anyway. Lifting weights will build muscle, which is an ESSENTIAL part of sustained fat loss along with achieving that ‘toned’ look you’re after.”

Limit Alcohol and Hydrate

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“Alcohol wrecks sleep quality, so limit your intake. Water will make you feel more awake and like you have more energy, which makes it more likely you’ll get up and move around. If your pee is dark orange, you need more water. If it’s a pale straw colour, you’re good,” she says.

Make Sure You Are Eating Enough Protein and Fiber

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“Protein reduces hunger and prevents muscle loss. Around 2 grams per kilogram of bodyweight daily is a good aim. The fibre in fruit and veggies makes you feel full, not to mention the health benefits of it. Women need around 20-25g per day, and men need around 30-35g per day. Most people undereat protein and fibre - make the effort to increase your intake,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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