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10 Quick Exercises to Firm Up Loose Skin in 10 Days

Here are ten ways to help beat loose skin.

FACT CHECKED BY Christopher Roback
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.

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FACT CHECKED BY Christopher Roback
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.

Saggy skin can happen for many reasons—age, weight loss, genetics, pregnancy and childbirth… the list goes on. While severe loose skin can be problematic to deal with, certain exercises can help form up milder loose skin, and make a difference to confidence and appearance. “As we age, the outer layer of our skin—the part we see and feel—gets thicker and drier while the inner layer thins, resulting in flakiness, wrinkling, and sagging,” Stanley Kovak, M.D., founder of Kovak Dermatology and Laser Institute in Illinois, tells Silver Sneakers. Here are 10 ways to help beat loose skin.


Regular Exercise

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

Get moving! Any exercise helps improve skin appearance. “More blood flow to the area allows more oxygen and nutrients to reach the skin, which makes it easier for your body to generate new, healthy skin cells,” dermatologist Neal Schultz, MD, tells Silver Sneakers.

Squats

Fit woman practicing fitness, doing bodyweight squat exercise.Shutterstock

Squats can help firm up thighs and buttocks. “You can find many guided leg workouts online through sites such as YouTube or look into classes at your local gym. Within a few weeks, you may find any sagging or cellulite near your thighs is much less noticeable as you begin to develop muscle and possibly lose fat,” according to LeifRogersMD.com.

Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Lunges help tighten up legs and glutes. As they help build muscle, lunges may help improve the appearance of sagging skin. “When you regularly squat, you strengthen and build the muscles, bones, tendons, and ligaments that make up our joints involved in squats,” says strength and conditioning coach Jake Boly for BarBend.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Bicep curls can help firm up upper arms. “Bicep curls are a great way to build muscle tone, improve balance and prevent elbow problems,” according to ASFA. “They can also help you gain extra strength in your arms so that you can easily lift heavy objects.”

Leg Lifts

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Leg lifts help firm up the lower abs and inner thighs. Working on strengthening inner thighs, also known as adductor muscles, is extremely important for both men and women, and has many unexpected benefits,” board-certified orthopedic surgeon Dr. Steven Struhl tells NBC News.

Planks

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

Planks work your deep core muscles, which help firm up the skin on top.“ The plank is one of those jack-of-all-trades exercises you can carry in your back pocket to strengthen not only your core but also your chest, arms, back, legs, and booty,” NASM-certified trainer Nicole Blades tells Prevention. “A plank with proper form can help improve your posture, too. The best part is, this dynamic move doesn’t require any equipment. It’s a total bodyweight exercise.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Mountain Climbers

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Mountain climbers are a full-body exercise that help tighten up the triceps. “Mountain climbers are a great way to work your core, particularly your hip flexors, and abdominals,” says the ASFA. “This is useful for your posture and back health and for preventing injury.”

Bicycle Crunch

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Bicycle crunches can help tone and tighten abs and obliques for that six-pack look. “Bicycle crunches are a great exercise to strengthen your abdominal muscles,” says the ASFA. “You can perform them in many different ways, and they will also help you lose weight.”

Reverse Crunch

Cute girl with dark hair wearing pink snickers, dark leggings and black short top doing reverse crunch at gym, fitness, white wall and wooden floor.Shutterstock

Reverse crunches are great for targeting lower ab muscles. “Don’t let your knees move past your hips too quickly,” certified trainer Stephanie Mansour tells TODAY. “Control the movement of your lower body and move purposefully to engage your core more effectively.

RELATED: 7 Benefits of Green Tea in Detoxifying and Fat Loss

Tricep Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

Tricep dips help tone and tighten shoulders and arms. No dumbbells needed! “Triceps dips are a bodyweight exercise that helps to build strength in your arms, shoulders, and chest,” Peloton instructor Tunde Oyeneyin tells Peloton’s The Output. “It calls on stabilizing muscles, which aid in supporting the upper body, which makes this a great exercise to perform not only for aesthetics but also functional purposes.”

💪🔥Body Booster: Lose weight slowly and steadily to avoid excessive loose skin.

More For You

Runner woman stretching legs with lunge hamstring stretch exercise leg stretches. Fitness female athlete relaxing on beach doing a warm-up before her strength training cardio workout.
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FACT CHECKED BY Christopher Roback
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.

Saggy skin can happen for many reasons—age, weight loss, genetics, pregnancy and childbirth… the list goes on. While severe loose skin can be problematic to deal with, certain exercises can help form up milder loose skin, and make a difference to confidence and appearance. “As we age, the outer layer of our skin—the part we see and feel—gets thicker and drier while the inner layer thins, resulting in flakiness, wrinkling, and sagging,” Stanley Kovak, M.D., founder of Kovak Dermatology and Laser Institute in Illinois, tells Silver Sneakers. Here are 10 ways to help beat loose skin.


Regular Exercise

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

Get moving! Any exercise helps improve skin appearance. “More blood flow to the area allows more oxygen and nutrients to reach the skin, which makes it easier for your body to generate new, healthy skin cells,” dermatologist Neal Schultz, MD, tells Silver Sneakers.

Squats

Fit woman practicing fitness, doing bodyweight squat exercise.Shutterstock

Squats can help firm up thighs and buttocks. “You can find many guided leg workouts online through sites such as YouTube or look into classes at your local gym. Within a few weeks, you may find any sagging or cellulite near your thighs is much less noticeable as you begin to develop muscle and possibly lose fat,” according to LeifRogersMD.com.

Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Lunges help tighten up legs and glutes. As they help build muscle, lunges may help improve the appearance of sagging skin. “When you regularly squat, you strengthen and build the muscles, bones, tendons, and ligaments that make up our joints involved in squats,” says strength and conditioning coach Jake Boly for BarBend.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Bicep curls can help firm up upper arms. “Bicep curls are a great way to build muscle tone, improve balance and prevent elbow problems,” according to ASFA. “They can also help you gain extra strength in your arms so that you can easily lift heavy objects.”

Leg Lifts

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Leg lifts help firm up the lower abs and inner thighs. Working on strengthening inner thighs, also known as adductor muscles, is extremely important for both men and women, and has many unexpected benefits,” board-certified orthopedic surgeon Dr. Steven Struhl tells NBC News.

Planks

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

Planks work your deep core muscles, which help firm up the skin on top.“ The plank is one of those jack-of-all-trades exercises you can carry in your back pocket to strengthen not only your core but also your chest, arms, back, legs, and booty,” NASM-certified trainer Nicole Blades tells Prevention. “A plank with proper form can help improve your posture, too. The best part is, this dynamic move doesn’t require any equipment. It’s a total bodyweight exercise.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Mountain Climbers

,,Fitness,Female,,mountain, climber,exercise,workout,healthShutterstock

Mountain climbers are a full-body exercise that help tighten up the triceps. “Mountain climbers are a great way to work your core, particularly your hip flexors, and abdominals,” says the ASFA. “This is useful for your posture and back health and for preventing injury.”

Bicycle Crunch

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Bicycle crunches can help tone and tighten abs and obliques for that six-pack look. “Bicycle crunches are a great exercise to strengthen your abdominal muscles,” says the ASFA. “You can perform them in many different ways, and they will also help you lose weight.”

Reverse Crunch

Cute girl with dark hair wearing pink snickers, dark leggings and black short top doing reverse crunch at gym, fitness, white wall and wooden floor.Shutterstock

Reverse crunches are great for targeting lower ab muscles. “Don’t let your knees move past your hips too quickly,” certified trainer Stephanie Mansour tells TODAY. “Control the movement of your lower body and move purposefully to engage your core more effectively.

RELATED: 7 Benefits of Green Tea in Detoxifying and Fat Loss

Tricep Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

Tricep dips help tone and tighten shoulders and arms. No dumbbells needed! “Triceps dips are a bodyweight exercise that helps to build strength in your arms, shoulders, and chest,” Peloton instructor Tunde Oyeneyin tells Peloton’s The Output. “It calls on stabilizing muscles, which aid in supporting the upper body, which makes this a great exercise to perform not only for aesthetics but also functional purposes.”

💪🔥Body Booster: Lose weight slowly and steadily to avoid excessive loose skin.

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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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.

Certain facial exercises could really help reduce wrinkles—all you need is a little time and good technique. Research from Northwestern University shows that women aged 40-65 showed improvements in skin appearance after doing facial yoga exercises. “This study was the first to look at facial exercises and the appearance of aging,” dermatologist Shilpi Khetarpal, MD, tells the Cleveland Clinic. “In considering the results, keep in mind that it’s a small group of highly motivated participants who were willing to do 30 minutes facial exercises daily.” Read on to learn more about exercises that could help reduce wrinkles.


Facial Massage

Cute mid aged woman receiving a professional therapeutic facial massage and lymphatic drainage, while lying on a towel in a award-winning health massage center, series of various techniquesShutterstock

Even a quick massage can help reduce wrinkles, experts say. “Anytime you bring blood flow into an area, it gets your capillaries (blood vessels) moving, which can promote a relaxation of the muscles and get fluids moving,” massage therapist Vickie Bodner, LMT, tells the Cleveland Clinic. “Sometimes, people get puffy under the eyes or in the sinus area. Practicing self-massage on the face may help you release unwanted fluids.”

Face Yoga

The girl performs facial yoga-doing exercises to smooth out the nasolabial folds and strengthen the facial muscles. The concept of anti-aging and self-care. Close up, soft focus.Shutterstock

A recent study shows 30 minutes of facial yoga exercises can make participants look three years younger. “Now there is some evidence that facial exercises may improve facial appearance and reduce some visible signs of aging,” says Murad Alam, MD, who worked with Gary Sikorski of Happy Face Yoga. “The exercises enlarge and strengthen the facial muscles, so the face becomes firmer and more toned and shaped like a younger face.”

Stimulate Lymphatic System

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Bodner shares a lymphatic system stimulation to help possibly drain toxins from the skin:

“Close your eyes and take a few deep breaths — in through your nose, out through your mouth — to relax your face and your body.

Place your hands at the base of your neck.

Using light pressure, sweep your hands between your neck and your collarbone, slowly swooping them down toward your midline.

Repeat three times.”

RELATED:5 Foods That Reduce Belly Fat

The Cheek Lifter

Mature woman in pajamas doing face building exercise on blue background, closeupShutterstock

Here is one of the wrinkle-reducing exercises from Happy Face Yoga: “Open your mouth to form an ‘O,’ and fold your upper lip over your teeth. Smile to lift cheek muscles up, then put your fingers on the top part of the cheek before releasing the cheek muscles to lower them. Lift the cheeks back up, and repeat by lowering and lifting 10 times.”

Related: This Is Exactly How to Lose Body Fat This Year

Use Sunscreen!

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Whether you try facial exercises or not, one method is a tried and tested way of preserving skin health and appearance: SPF. “For those who are still skeptical but wish to try something more evidence-based to maintain youthfulness, I have one simple suggestion: use sunscreen,” Kristina Liu, MD, MHS, tells Harvard Health. “You may roll your eyes at the suggestion of sunscreen from a dermatologist, but there is an enormous body of research that demonstrates the sun's role in prematurely aging our skin.”

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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.

We've all been there—wanting to transform our bodies but feeling overwhelmed by complicated workout routines and restrictive diets. As a fitness trainer with over 15 years of experience and as the Founder & CEO of GYMGUYZ, I've seen this struggle firsthand. The good news? You don't need fancy equipment or hours in the gym to see real changes in your body. These five exercises can deliver noticeable results in just 30 days if you're consistent. Ready to transform your body with exercises you can do anywhere? Let's get started.

The Challenges of Quick Body Transformation

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There are a handful of challenges typically faced by people trying to transform their bodies quickly. It breaks down into three categories – dietary changes, exercise and fitness, and other. Under the dietary changes, it is common to struggle with cravings and restriction, time constraints with meal prepping, and seeking healthy alternatives. Exercise and fitness challenges include time constraints, motivation, consistency, injury risk, and overtraining. While these are the challenges that most people typically are cognizant of, most people also find themselves comparing themselves to others, having a lack of knowledge, and maintaining long-term changes. With all of these challenges piled on top of each other, it can be a frightening experience to seek body transformation quickly. Below are five exercises that work.

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

1. Planks: Your Core's Best Friend

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Raise into a push-up position. Keep your back aligned with your hands directly under your shoulders. Hold that position.

How many times to do it each week: Perform planks three to four times per week, increasing the time each session as you get stronger.

Why it works so well: This exercise utilizes multiple muscle groups, with an emphasis on the core, and promotes isometric strength. It helps to improve your stability and posture, too.

How to make it easier or harder: Make planks easier simply by lowering the time of the hold. Another way is to perform the exercise on your knees or forearms.

Planks can be more difficult by challenging yourself to longer holds. You can also place your hands or feet on elevated surfaces. A final challenge would be to place a weight on your back to hold more than just your bodyweight.

Common mistakes to avoid: It is critical to avoid dipping your hips or raising them too high. Keep your body in a straight line throughout the hold for the best results.

2. Push-Ups: Full Body Power

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Place your hands directly under your shoulders. Push off the ground to a plank position. Lower yourself back down, then return up to the starting position.

How many times to do it each week: Push-up focus will depend on your fitness level, but you still want to perform this exercise three to five days a week. As a beginner, the goal is two to three sets of eight to 12 push-ups. An intermediate level would be three to four sets of 15-20, and an advanced level is four to five sets of 20-30.

Why it works so well: As an adaptable, compound exercise, push-ups engage multiple muscle groups simultaneously – upper body, core, and glutes. Push-ups stimulate muscle growth in the targeted area, but they also increase heart rate and blood flow for cardiovascular benefits.

How to make it easier or harder: This exercise can be made easier by performing it on your knees or standing up against a wall.

Challenge yourself by adding weight on your back to make this more than a bodyweight workout. Similarly to planks, elevate your arms or feet on a surface to increase the difficulty.

Common mistakes to avoid: Similar to lunges, keep your body in a straight line during the exercise. Focus on not flaring your elbows out as you lower to the ground.

3. Squats

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Simple steps to do it right: Place your feet shoulder-width apart. Hold your arms straight in front of you. Bend at the knees until you reach 90 degrees. Stand back up.

How many times to do it each week: The goal for squats should be three to five days a week, ultimately completing three to five sets of eight to 12 repetitions within each workout.

Why it works so well: Like push-ups, squats are also a compound exercise that focuses on the glutes, quadriceps, hamstrings, and core. This helps to improve both strength and endurance for better performance in daily activities.

How to make it easier or harder: Focus on form and engaging your core at the start. This can be done by placing a chair under you to create a natural pause in your motion and giving you guidance on when you are low enough.

Add in variations of squats such as split squats, Bulgarian split squats, or pistol squats to feel an extra burn.

Common mistakes to avoid: A common mistake to avoid is leaning your weight forward. Remember to keep your weight back on your heels by sitting down as you squat. It is also important to keep your back straight during the exercise to avoid potential injury.

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

4. Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Simple steps to do it right: Stand straight up with your feet shoulder-width apart. Place your hands on your hips. Step forward with one foot. Squat down until you are at 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How many times to do it each week: Focus on doing lunges three to four times a week with two to three sets of eight to 12 repetitions per set.

Why it works so well: Lunges activate your core and stabilizer muscles to improve strength, balance, and stability. As an exercise, it is meant to focus on your quads, glutes, and hamstrings.

How to make it easier or harder: Try starting with reverse lunges to focus on your balance and form before moving to a regular lunge. Proper form is key to maintaining balance throughout the exercise for it to be easier.

Make lunges harder by adding plyometrics like jumping, doing a deficit lunge, or elevated lunge.

Common mistakes to avoid: Two common mistakes are the size of the step forward – too big or too small – and leaning the front knee over your toes. These will lead to a less effective workout that limits your results.

5. Glute Bridges

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.Shutterstock

Simple steps to do it right: Lie on your back with your knees up and feet flat on the ground. Place your arms straight by your side. Raise your hips up, then slowly lower back to the ground.

How many times to do it each week: Perform glute bridges three to four times a week with three to four sets each day of 15-25 repetitions.

Why it works so well: While glute bridges primarily target the glutes and hamstrings, they also work the core to improve hip and lower back stability. This leads to a toned lower body and improved posture.

How to make it easier or harder: Glute bridges can be made easier by bringing your feet closer to your body and reducing your range of motion.

This exercise can be made harder by adding weight over your hips or a resistance band. You can also add a pause at the top to hold the position longer.

Common mistakes to avoid: Remember to engage your glutes to target the intended muscle group. You also want to avoid hyperextending your back to avoid injury or pain in your lower back.

Beyond Exercise: Keys to Success

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Proper nutrition, sleep, and recovery are critical complements to seeing results with this program. The right nutrition will continue to fuel your body, provide protein, and hydration. Sleep improves your cognitive function while repairing and growing your muscles. Having the right recovery routine helps muscles to recover and rebuild. Try implementing active recovery to improve blood flow and reduce muscle soreness.

What to Expect After 30 Days

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After 30 days, you will see improvements in strength, endurance, and muscle tone. The muscle tone will primarily be in the core, legs, and upper body.

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

How to Stay Motivated

Happy muscular build woman listening music over earphones while running in nature. Copy space.

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Set realistic goals that can lead to progression. While the results will show through the work, set rep goals that you want to aim to reach each week. This will show immediate gratification and allow you to celebrate the little wins along the way.

Stay motivated and consistent. Be disciplined in sticking with the plan that got you through your 30-day transformation to see continued results. Pair that with proper form and progression to reach your full potential

Start Your Transformation Today

Athletic woman tying shoelaces on her sneakers in locker room at the gym. Copy space.

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These five simple exercises might not seem revolutionary, but their power lies in their simplicity and effectiveness. Give this program a solid 30 days of consistent effort, and you'll be amazed at what your body can achieve. Remember, transformation isn't just about the exercises—it's about showing up for yourself each day and celebrating every small victory along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Liz Hilliard
​Bodyweight Squats for Better Balance
Copyright Liz Hilliard
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.

Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

Time to Pump Up Your Walks

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

For the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.

  • Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
  • Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

Your Daily Exercise Routine Starts Now

Liz Hilliard​Keep Moving Your BodyCopyright Liz Hilliard

Here are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

1. Squats – Build Your Lower Body Foundation

Liz Hilliard

Copyright Liz Hilliard

Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.

Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.

On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

2. Reach to Plank - Your Full-Body Energizer

Liz Hilliard​3. Side Plank - Sculpt Your WaistlineCopyright Liz Hilliard

After your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.

Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

3. Side Plank - Sculpt Your Waistline

Liz Hilliard

Copyright Liz Hilliard

From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.

If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques.

If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.

Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

4. Glute Bridge - Strengthen Your Backside

Liz Hilliard​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz Hilliard

From side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.

Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

5. Bicycle Curls - Define Your Abs

Liz Hilliard

Copyright Liz Hilliard

After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.

Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee.
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed.
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

Feed Your Body Right With Fiber

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Foods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.

High fiber foods include:

  • Broccoli
  • Brussels sprouts
  • Apples
  • Sweet potatoes
  • Chickpeas
  • Black beans
  • Chia seeds
  • Oatmeal
  • Popcorn
  • Quinoa
  • Berries

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).


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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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.

Facial massage is a great way to encourage supple, healthy skin and muscles. “Anytime you bring blood flow into an area, it gets your capillaries (blood vessels) moving, which can promote a relaxation of the muscles and get fluids moving,” massage therapist Vickie Bodner, LMT, tells the Cleveland Clinic. “Sometimes, people get puffy under the eyes or in the sinus area. Practicing self-massage on the face may help you release unwanted fluids.” Here are seven facial exercises to help encourage firm skin after 50.


Folds Around the Nose

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This exercise helps lift the folds around the nose. “Smile as widely as you can and press your fingertips into the folds between your nose and lips. Lift up the muscles whilst pressing down your fingertips into the muscles for resistance,” say the experts at Nivea.com. “This will strengthen your cheek muscles to give you plump, round cheeks – a classic sign of youth.”

Cheek Lifting

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This exercise will make cheeks look more youthful, according to Northwestern University and Happy Face Yoga. “Open your mouth to form an “O,” and fold your upper lip over your teeth. Smile to lift cheek muscles up, then put your fingers on the top part of the cheek before releasing the cheek muscles to lower them. Lift the cheeks back up, and repeat by lowering and lifting 10 times.

Tighten Neck and Jowls

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This exercise will help tighten up the neck and jowls, which can be a problem area after 50. “Simply press the tip of your tongue to the roof of your mouth,” say the experts at Nivea.com. “Then look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.”

RELATED: I Lost 65 Pounds in 2 Years with the Help of Rowing and Rethinking My Diet

Happy Face Yoga

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Happy Face Yoga is one program designed to exercise all 57 muscles in your neck, scalp, and face. “You’re strengthening your muscles and moving them back into place,” Gary Sikorski, founder of Happy Face Yoga, tells NBC News BETTER. “So the skin naturally follows and starts to smooth.”

Massage For Scars

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Facial massage can lessen the appearance of thick scars, experts say. "Massage and exercises that stretch the skin affected by scarring can make a thick scar become thinner and more pliable," says Dr. Suzanne Olbricht, an associate professor of dermatology at Harvard Medical School. “This is a clear instance where facial exercises are recommended and likely to be effective.”

Cheek Sculpting

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This exercise will help give cheeks more lift and volume, according to Northwestern University and Happy Face Yoga. “Smile without showing your teeth. Purse your lips together, and then smile — forcing the cheek muscles up. Place your fingers on the corners of the mouth and slide them up to the top of the cheeks, holding for 20 seconds.”

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

The Eyebrow Lifter

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This exercise helps lift eyebrows for a more youthful appearance, according to Northwestern University and Happy Face Yoga. “Press three fingertips under each eyebrow to force your eyes open. Smile while trying to push your eyebrows down against your fingers. Close your eyes and roll your eyeballs up to the top of your head, holding for 20 seconds.”

💪🔥Body Booster: Even a little bit of facial massage can make you feel relaxed and calm.

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Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour
Copyright Liezl Jayne Strydom/YouTube
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.

Struggling to lose weight while still enjoying your meals is a challenge most of us know all too well. For YouTube sensationLiezl Jayne Strydom, the breakthrough came not from extreme restrictions but from protein-rich meals that kept her satisfied throughout the day. With over 1.2 million subscribers following her journey, Liezl has documented exactly how she lost 42 pounds by creating simple, delicious recipes that deliver an impressive 112 grams of protein daily while keeping calories in check. Her dairy-free, gluten-free approach focuses on foods that actually taste good while supporting weight loss goals. Discover the exact meals from Liezl's personal food journals that transformed her body and could do the same for you.

Journals That Changed Everything

Liezl recently discovered her old food journals from her weight loss journey and was reminded of how challenging it was to find low-calorie meals that were still balanced, healthy, and satisfying. "I used to write down all the recipes and meals that I loved the most that really helped me during this time," Liezl shares in her recent post. These journals became her blueprint for success, documenting what actually worked for her 42-pound weight loss. She's now sharing these proven recipes that helped her transformation.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Customizable Meal Plan for Your Goals

This meal plan is incredibly versatile, designed to fit your specific needs. "I've made this really customizable for you guys. You can customize this to get anywhere from 1200 to 1800 calories per day," Liezl explains. The plan delivers an impressive 112 grams of protein while keeping calories manageable. Everything is already gluten-free and dairy-free, with options to make recipes vegan. Liezl's excitement about sharing these recipes comes from their effectiveness in her own journey.

Breakfast: Spinach and Feta Frittata

Start your day with this protein-packed frittata that's simple to prepare. "This is a very very easy one. That's so good, so good," Liezl exclaims about this breakfast option. Begin with two eggs (or vegan egg replacer), mix in about 40 grams of feta (dairy-free or regular), add salt and pepper, then fold in wilted spinach. The quick-cooking dish pairs perfectly with toast or fruit, giving you flexibility based on your preferences. This balanced breakfast provides essential protein to start your day right.

Morning Pick-Me-Up: Protein Mocha

This protein mocha combines the best of all worlds - coffee, chocolate, and protein. "It's high protein, it's low calorie, it's coffee and it's chocolate. I mean, I don't know what more you could ask for from a morning coffee," Liezl enthuses. Simply heat a cup of soy milk (or any milk of choice), then mix half a scoop of vanilla protein powder with a teaspoon each of instant coffee and cocoa powder. Add a little boiled water to create a thick chocolate sauce, then stir in the warm milk for a satisfying, energizing beverage.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Lunch: Black Bean and Tahini Sandwich 2.0

This plant-based sandwich delivers impressive protein without meat. "It's one of my favorite sandwiches," Liezl says about this updated classic from her journals. Mash half a cup of rinsed black beans, then mix with one tablespoon of tahini, half tablespoon each of Dijon mustard, sweetener (like maple syrup), and lime juice, plus salt and pepper. Layer on toasted bread with baby spinach, tomato slices, dill pickle, and a touch of onion. The combination creates a satisfying sandwich with complex flavors that work perfectly together.

Afternoon Snack: Yogurt and Tahini Veggie Dip

Transform ordinary vegetables into a delicious snack with this simple dip. "I love a good dip with some vegetables," Liezl shares, explaining how this makes healthy eating more enjoyable. Combine a quarter cup of plain yogurt (dairy-free or regular) with a tablespoon of tahini, teaspoon of olive oil, one or two teaspoons of lemon juice, salt, pepper, and optional garlic or herbs. Serve with cucumber slices, baby carrots, or any vegetables you prefer. This protein-rich dip makes reaching for healthy snacks much more appealing.

Dinner: Tangy Tomato Chicken with Crispy Potato Wedges

This flavorful dinner was inspired by Liezl's favorite restaurant meal. "I've been craving crispy potato wedges," Liezl admits while preparing this satisfying dinner. Start by cutting potatoes into wedges, coating with oil, smoked paprika, onion powder, salt and pepper, then bake at 425°F for 40-60 minutes. For the sauce, combine tomato paste, oil, sweetener, lemon juice, smoked paprika, onion powder, oregano, chili flakes, optional cayenne, salt and pepper. Coat chicken breast (or tofu for vegan option) in the sauce and bake alongside green beans or other vegetables.

Sweet Treat: Banana Oat Chocolate Chip Cookies

These simple cookies satisfy sweet cravings without derailing your progress. "That is how simple this is," Liezl explains about her incredibly easy cookie recipe. Mash two bananas, then mix with about two-thirds cup of rolled oats, a small handful of almonds, two tablespoons of dark chocolate chips, and a teaspoon of cinnamon. Form into cookies using about a tablespoon of mixture per cookie, then bake at 360°F for about 15 minutes. Five cookies come in at only 200 calories, making them a perfect guilt-free treat.

Meal Prep for Success

Planning ahead is key to staying on track with your nutrition goals. "I've got my meal prepped for tomorrow night. I won't be cooking tomorrow," Liezl says, highlighting the convenience of preparing extra portions. When making dinner, she prepares additional servings for future meals, storing them in containers for easy reheating. The potato wedges reheat well in an air fryer or oven, maintaining their crispiness. This approach saves time and helps avoid unhealthy last-minute food choices.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Customizing Calories to Fit Your Needs

The meal plan's structure makes it easy to adjust calories based on your goals. "For 1,200 calories per day, you can have the breakfast, the lunch and the dinner, and then just leave out the snacks," Liezl explains. For 1,400 calories, add one snack (either the veggie dip or cookies). For 1,600 calories, include both snacks. And for 1,800 calories, double up on one of the snacks. The mocha adds about 100 calories and can be included with any of these options. This flexible approach allows you to tailor your intake without obsessing over exact numbers.

Mix and Match for Variety

Don't limit yourself to just these recipes - combine them with other meals from Liezl's series. "I've made three of these meal plans now based off of my weight loss journals," Liezl shares, encouraging viewers to explore all options. All main meals across her three videos are approximately 400 calories each, while snacks are roughly 200 calories. This consistent structure allows you to easily interchange meals and snacks between different meal plans, creating endless combinations that keep healthy eating interesting and sustainable.

The Key to Sustainable Weight Loss

Liezl's approach focuses on finding meals you genuinely enjoy rather than forcing yourself to eat foods you dislike. "Find some meals that you're excited about," Liezl encourages, highlighting the importance of enjoying what you eat. Her enthusiasm for the food she prepares demonstrates that healthy eating doesn't have to be boring or restrictive. By finding nutritious options that you look forward to eating, you're more likely to stick with your healthy habits long-term, making sustainable weight loss possible. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

The Dr. Ashley Lucas Show
Copyright The Dr. Ashley Show/YouTube
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.

The buzz around GLP-1 medications like Ozempic is everywhere, but what if you could get similar benefits naturally? Dr. Ashley Lucas, PhD, RD, is a Registered Dietitian and host of The Dr. Ashley Show. As a former professional ballet dancer with a PhD in Sports Nutrition and Chronic Disease, she specializes in science-backed weight loss strategies. Through her company, PhD Weight Loss and Nutrition, Dr. Ashley has helped over 10,000 people collectively lose more than 466,000 pounds nationwide. Discover how to turn on your body's own GLP-1 production with this full-day eating plan that will help curb cravings and burn fat, without the medication side effects.

Your Body Already Makes This Power Hormone

Your body naturally produces GLP-1 (glucagon-like peptide 1) in your gut, and it plays a crucial role in weight management. "GLP-1 tells your brain that you're full, slows digestion, stabilizes blood sugar, and helps to curb cravings," Dr. Ashley explains in her post. While medications simply mimic this action, specific foods and lifestyle habits can trigger your natural GLP-1 production without unwanted side effects. This natural approach works with your biology rather than overriding it.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Why Natural Is Better Than Medication

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Relying on GLP-1 medications can override your body's natural feedback loops. "Whether you're taking the full dose or microdosing for the long term, it can lead to muscle loss, gut sluggishness, and nutrient deficiency over time," Dr. Ashley warns. Studies show approximately 70% of people regain weight after stopping these medications because their bodies never learned to regulate themselves. Natural GLP-1 production supports healthy digestion, lean muscle retention, and long-term metabolic flexibility.

The Four Keys To Natural GLP-1 Production

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Boosting your natural GLP-1 levels requires a strategic approach to eating. "Protein stimulates GLP-1 the most, so you want to make sure you're consuming adequate protein throughout the day," says Dr. Ashley. Fiber plays a critical role too, as it slows digestion and enhances GLP-1 release. Since GLP-1 is secreted in the gut, fermented foods support the healthy gut microbiome necessary for optimal signaling. Finally, consuming healthy fats slows glucose absorption and keeps you full longer.

Start Your Day Right With A Savory Breakfast

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.​Breakfast Bowls: Egg & Avocado Scramble BowlShutterstock

Your first meal sets the tone for your entire day's metabolic response. "You want to make sure breakfast is savory with a protein and fiber combination," recommends Dr. Ashley. An ideal morning meal might include two to three eggs scrambled with spinach or bell peppers, providing both protein and fiber. Add a side of avocado for healthy fats and more fiber, plus some fermented sauerkraut or salsa to support gut health. Coffee with a splash of heavy cream (Dr. Ashley's "favorite food") and allulose or monk fruit sweetener completes this GLP-1-boosting breakfast.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Power Through Lunch With Slow-Digesting Foods

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For your midday meal, focus on combinations that maximize satiety and GLP-1 production. "This would not be a peanut butter and jelly sandwich with chips, a cookie, and an apple—that's the worst lunch for triggering your own GLP-1 secretion," Dr. Ashley cautions. Instead, opt for grilled chicken or salmon over mixed greens with roasted vegetables and pumpkin seeds. Dress with extra virgin olive oil and apple cider vinegar, which helps control blood sugar. Adding fermented pickles or kimchi provides additional gut support to enhance GLP-1 production.

Don't Skip Your Afternoon Snack

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A strategic afternoon snack prevents evening overeating and supports steady GLP-1 production. "If you're not used to eating this snack and you've been struggling with your weight, you might want to incorporate it," suggests Dr. Ashley. Good options include full-fat or low-fat plain Greek yogurt with chia seeds (or zen basil seeds, which Dr. Ashley prefers for their lower lectin content) and a few berries. Alternatively, bone broth with added collagen and a small amount of butter or coconut oil provides protein and healthy fats that sustain fullness until dinner.

End The Day With A Protein-Forward Dinner

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Your evening meal should stabilize blood sugar overnight while supporting hormone repair. "I would suggest a grass-fed beef or turkey bowl with sauteed zucchini, green beans, onions, mushrooms—whatever non-starchy vegetables you like," Dr. Ashley recommends. Top with fermented salsa or goat cheese and serve over cauliflower rice rather than traditional grains. Add a side salad with fermented beets or a kefir-based dressing to maximize gut health benefits and GLP-1 production while you sleep.

RELATED:20 Possible Ozempic Side Effects

Evening Options That Won't Derail Progress

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If you're genuinely hungry after dinner, several options can satisfy without disrupting your GLP-1 production. "Chamomile or peppermint tea with cinnamon is great, as cinnamon improves insulin sensitivity and digestion," says Dr. Ashley. For more substantial evening hunger, she suggests bone broth or hard-boiled eggs with salt. These options provide satiety without the blood sugar spikes that would counteract the GLP-1-boosting effects of your carefully planned day.

Train Your Body For Long-Term Success

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The true benefit of naturally boosting GLP-1 is establishing sustainable metabolic health. "When you stimulate GLP-1 naturally through food, the right movement, gut health, and blood sugar stability, you're actually retraining your system," Dr. Ashley emphasizes. This approach builds "metabolic muscle" to control appetite and burn fat without external intervention. Unlike medication dependence, naturally optimizing your GLP-1 production empowers your body to maintain weight loss long-term.

Avoid Common Side Effects Of GLP-1 Medications

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GLP-1 medications often come with unwanted side effects that natural methods avoid. "You can avoid the common side effects like nausea, fatigue, slow digestion, constipation, and especially muscle loss, which we're seeing more and more with long-term medication use," Dr. Ashley points out. By choosing the natural approach, you're working with your body's existing systems rather than overriding them, leading to better overall health outcomes while still achieving weight management goals.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Take Action Today For Real Results

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Implementing these strategies requires commitment but delivers lasting benefits. "You've got to step up to make the change. Lead with your heart, train your mind, and do not negotiate with your body," Dr. Ashley encourages. Start by incorporating one meal suggestion today, then gradually build toward the full day plan. Focus on protein-fiber combinations, include fermented foods at each meal, and prioritize blood sugar stability. Your body's natural GLP-1 production will respond, creating sustainable appetite control without medication dependence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Stanley Bronstein stanleyfbronstein
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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.

Are you trying to lose weight? According to many experts, consistency with your diet is key. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the four meals he eats on repeat to maintain his weight loss.

Breakfast Yogurt Bowl

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Bronstein starts his day with a healthy yogurt bowl, made with non-dairy plain yogurt, hemp seeds, flax seeds, sesame seeds, and hemp hearts “mixed in to thicken it up even more,” he says. “Then I top it with a mix of blueberries, blackberries, raspberries, and bananas. I use frozen fruit, as it’s usually less expensive and it lasts longer than fresh fruit.” He also opts to make homemade soy yogurt, “but you can use other plant-based yogurts you can find at the grocery store,” he says. “The main thing is to make sure there are no added sugars in the yogurt. Read the label carefully. If you don’t want to use non-dairy yogurt, that’s fine too, but I believe that non-dairy is better in the long run.”

Salad

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Next up, a salad. “I make a salad that has a base of spinach and arugula. You can use other ingredients, such as kale and even just iceberg lettuce or a salad mix. I prefer spinach and arugula as they have more nutrients than plain old iceberg or romaine lettuce,” he explains. “You can top it with fresh tomatoes, sugar snap peas, various fruits (apples and such), and sprinkle a few unsalted raw nuts on top (but not too many).” For dressing, he makes his own. “I take a can of no-sugar-added diced tomatoes and throw them in my blender. I sprinkled in all kinds of spices like basil, thyme, oregano, rosemary, etc. Then I put in just a touch of apple cider vinegar or balsamic vinegar to make it a little tart. Mix it up, and you have a healthy, low-calorie, no-salt, no-oil, no-sugar-added salad dressing that tastes great.”

Smoothies

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Smoothies are also part of his daily menu. “I throw in 2 handfuls of some type of fruit (usually blueberries, blackberries, and raspberries, or simply bananas). Then I throw in 2 scoops of hemp protein powder. Out of all the plant-based protein powders, I prefer hemp, and it has no added sodium (soy powder usually does). Then I fill up the smoothie container with unsweetened soy milk (it has no added sugar). Blend it up for 45 seconds, and it tastes fantastic,” he explains.

Bean Soup

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The last item he eats on repeat? Bean soup. “I go to the store and buy a bag of 15-bean soup mix. I then throw the beans (WITHOUT THE FLAVOR PACKET IT COMES WITH) into my pressure cooker, along with a can of no-salt-added diced tomatoes and another can of water. You can add in any other seasonings you want, but try to leave out the salt. Cook it for about 30 minutes and you have bean soup. You can vary the thickness of the soup by adding more or less water,” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.