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10 Quick Exercises to Firm Up Loose Skin in 10 Days

Here are ten ways to help beat loose skin.

Ferozan Mast
By Ferozan MastMay 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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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Ferozan Mast
By Ferozan MastMay 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

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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Fitness & Workouts

10 Quick Exercises to Firm Up Loose Skin in 10 Days

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.
Shutterstock
Ferozan Mast
By Ferozan MastMay 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Fitness & Workouts

5 Exercises for Wrinkle Reduction

Beautiful Early Middle Aged Woman Looks into Bathroom Mirror Touches Her Lush Black Hair, Admires Her Looks. Concept for Happiness, Wellbeing, Natural Beauty, Organic Skin Care Products
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Ferozan Mast
By Ferozan MastApr 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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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.

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!

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

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.”

Fitness & Workouts

7 Facial Exercises to Erase Wrinkles After 50

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Ferozan Mast
By Ferozan MastApr 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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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

the girl has wrinkles around her mouthShutterstock

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

Close up photo amazing youngster he him his man excited look wondered lips mouth perfect ideal o shape figure form wear casual plaid checkered shirt outfit isolated yellow bright backgroundShutterstock

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

Cropped photo closeup of excited naked man screaming at camera with emotional face isolated over white backgroundShutterstock

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

Portrait of a smiling young manShutterstock

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

Scars on the faceShutterstock

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

Crop close up portrait of young Caucasian green-eyed woman look at camera posing. Smiling millennial beautiful female show healthy glowing soft face skin after facial treatment. Cosmetology concept.Shutterstock

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

Facial gymnastics. The girl does massage and rejuvenating exercises for the faceShutterstock

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.

Nutrition & Diet

Lose 10 Pounds with These 5 Tips

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heal_with_kim/TikTok
Leah Groth
By Leah GrothMay 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Do you want to lose weight fast? One expert claims to know the trick. Kimberley (@heal_with_kim) is a weight loss and nutrition expert who regularly shares tips and tricks with her followers. In a recent post, she revealed simple ways to lose weight fast. “This is what you're gonna do if you wanna lose 10 pounds. Now, we're all different. I know. Just try it ten days,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Eat Protein in the Morning

Kimberley_heal_with_kim3heal_with_kim/TikTok

Kimberley recommends starting your day with a protein-rich breakfast. “You'll have less cravings, you'll have more energy and you'll eat less throughout the day,” she says.

Pair Carbs with a Healthy Fat or Protein

Kimberley_heal_with_kim2heal_with_kim/TikTok

“Eat your carbs with a healthy fat or protein,” she continues. “Foods such as breads, pastas, and rice have a very high glycemic index. Eating these types of foods together will slow down the absorption of sugar in the bloodstream.”

Exercise

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Next, “workout, exercise just a little bit,” she recommends. “Even the smallest amount of muscle mass growth can help you burn calories throughout the day.”

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

Try It for 10 Days

Kimberley_heal_with_kim4heal_with_kim/TikTok

"Try for ten days, a 12 or 13-hour fast, which means you're going to stop eating at night and you're gonna wait 12 to 13 hours before having your breakfast. You got this," Kimberley said.

Journal

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“And your last step that you're gonna do every single day for these 10 days is to believe in yourself. Take out a journal and write every single day why you deserve to be healthier, why you deserve to have the body that you love. To feel stronger, to have energy, to feel good within yourself, to feel confident. Remind yourself each and every day why you're doing these things,” she concludes.

Body Network’s Expert Weighs In

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Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies agrees with some, but not all, of her suggestions. Protein with breakfast “is always a good idea to keep you satiated and provide lasting energy and has been linked to fewer cravings later in the day,” she says. And balancing protein and fats along with carbs provides better blood sugar control and also keeps you more satiated than carbs alone.

RELATED: I Lost 23 Pounds in 8 Weeks, and These Are My Top 10 Tips

12-Hour Fasting Is Good

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Collingwood does agree that building muscle is great for weight loss. “The more muscle you have, the more calories you burn every single minute of the day.” As for fasting, “going 12 hours each day without food is a good guideline for fasting,” she says. “You don’t need to go 16 or more hours as some intermittent fasting plans recommend.” And journaling is a great habit. “Motivation goes a long way when sticking to healthy habits,” she says.

💪🔥Body Booster: Pair your breakfast with protein. It will keep you satiated and provide lasting energy and has been linked to fewer cravings later in the day.

Fitness & Workouts

3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Liv_Livinleggings
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Feeling stiff after a long day at your desk? Or maybe you've tried countless stretching routines only to feel overwhelmed and discouraged? You're not alone. Most people believe improving flexibility requires hours of complex stretching routines—but mobility expert Liv discovered otherwise.

After helping thousands transform their mobility through her unique blend of strength training and yoga, Liv realized that effective flexibility training doesn't need to be complicated. Her discovery? Just three essential stretches, performed consistently, can create dramatic improvements in as little as two weeks. As the creator of 'The Yoga Rebel Method' and with over 500K YouTube subscribers following her practical approach, Liv has refined these moves to work for any fitness level.

Ready to transform your flexibility with just minutes a day? Here's the simple three-stretch routine that changed everything for Liv and her students.

The Game-Changing Discovery: How Your Fascia Holds the Key

"Quite simply, fascia is a thin layer of connected tissue, which encases everything within the body... it's all connected, like one big spiderweb," Liv explains in her post. This understanding led to her first breakthrough stretch, which targets the entire fascial system through one simple movement.

The First Move: Your Full-Body Reset

"I love this stretch because it tackles so many muscles in one go, which makes it perfect for when you are short on time," Liv says. Start in a seated position with feet wider than hips, lean back onto your hands with fingertips pointing outward, and lift your hips into a reverse tabletop.

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Perfect Your Form for Maximum Results

"Think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip," Liv instructs. "Press your chest up towards the sky, and this might be where you choose to stay if you've got a bit more flexibility to play with here."

The Second Essential: Your Back-Body Transformer

The second stretch unlocks the posterior chain. "This targets the back of the body and can help reduce the chances of back pain," Liv shares. Using a prop like a stick or strap for guidance, alternate between a low squat and a forward fold.

Making It Work for Your Body

If you're just starting out, Liv offers modifications: "If you need something to make this a little bit more accessible, slightly elevate your heels with something—weight plates or books do a great job of this." Remember, "Don't go thinking you're the only one because it's fully intended. We do not need to straighten our legs in order to stretch the hamstrings."

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

The Final Piece: Unlocking Your Upper Body

The third stretch completes the system. "This last one is great for improving your shoulder mobility for things like handstands and top shelf snacks, as well as improving your ability to squat low and help improve your posture," Liv notes. From a kneeling position, step one foot out while reaching overhead, focusing on proper form: "Think of rolling the top rib cage on top of the bottom rib cage so your chest stays facing outward."

Why This Simple System Works

"There are many ways that we can stretch a muscle... But simply put, they all do the same job just in a different way," Liv explains. This streamlined approach targets everything from "the feet and ankles, the quads, the hip flexors, the wrists, the biceps, the chest and shoulders, glutes, hamstrings, and back," to "inner thighs, lats and triceps."

RELATED:6 Reasons Women Should Lift Weights Instead of Doing Cardio for Weight Loss

Your Two-Week Transformation Plan

The key to success is consistency. Perform these three stretches either in the morning or before bed, holding each position for 20-30 seconds per side. "Simply doing these three stretches will make a world of difference to your flexibility," Liv promises. After two weeks of daily practice, you'll understand why these are the only stretches you need. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Are you over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

Woman doing walking lunges outdoors. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyleShutterstock

Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

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“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

Mature athlete using rowing machine while working out in a gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Also Recommends Cardio

Portrait of active mature woman training on stationary bike workout in gymShutterstock

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Top 4 Mexican Meals for Weight Loss

Brittney Blanco bylt.by.britt
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to lose weight by eating Mexican food? While ethnic cuisine might not be the first thing to come to mind if you are on a diet, according to one expert, there are a handful of south-of-the-border-inspired meals that can fuel fat-burning. Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals a few of her go-to concoctions that help her lose weight. “4 Mexican meals I eat on repeat when I’m trying to drop body fat and gain muscle,” she writes.

High-Protein Chicken Fajita Bowl

chicken fajita,chicken fillet fried with bell pepperShutterstock

Ingredients: 5 oz grilled chicken breast, 1/2 cup cooked white rice, 1/2 cup sautéed bell peppers & onions, 1/4 avocado (sliced), 1 tbsp salsa, 1 tbsp plain Greek yogurt (sour cream substitute)

Macros: Calories: ~450 | Protein: 45g | Carbs: 40g | Fats: 12g

Lean Turkey Taco Lettuce Wraps

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Ingredients: 5 oz extra-lean ground turkey (99%), 1/4 cup black beans, 1/4 cup diced tomatoes, 1 tbsp guacamole, 3 large romaine lettuce leaves (as taco shells), 1 tbsp shredded cheese (optional)

Macros: Calories: ~420 | Protein: 50g | Carbs: 25g | Fats: 12g

Carne Asada with Cilantro Lime Cauliflower Rice

Modern design barbecue dry aged wagyu bavette de flanchet steak with chili and chimichurri sauce as top view on a wooden cutting board

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Ingredients: 6 oz grilled flank steak, 1 cup cauliflower rice (sautéed with lime juice & cilantro), 1/4 avocado, 1 tbsp pico de gallo

Macros: Calories: ~480 | Protein: 55g | Carbs: 15g | Fats: 20g

Protein-Packed Huevos Rancheros

Huevos Rancheros tostadas with fried egg, tomato salsa, bean paste and cheese. Mexican food

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Ingredients: 3 egg whites + 1 whole egg, 1 small corn tortilla, 1/4 cup black beans, 2 tbsp salsa, 1 tbsp cotija cheese (optional)

Macros: Calories: ~350 | Protein: 35g | Carbs: 30g | Fats: 10g

Sweet Potato Bowl

Sweet,Potato,Shutterstock

In a previous post she reveals meals she “eats on repeat” when she wants to lose weight fast. The first one? A sweet potato bowl, filled with fiber, protein, and healthy fat.

  • 4 oz cooked lean ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes and onions
  • 550 calories, 31g protein.

Chicken Salad

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

Next up is Brittney’s chicken salad.

  • 100g cooked chicken breast
  • 3 tbsp corn
  • 1 tbsp feta cheese
  • 1 hass avocado
  • 2 tbsp Bolthouse Caesar dressing
  • 505 calories, 37g protein.

Harvest Chipotle Bowl

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

This Harvest Chipotle Bowl is inspired by Mexican fast food joint, Chipotle, without all the calories.

  • 4 oz of chicken breast
  • 1/2 cup of white rice
  • Pico de gallo
  • Fajita veggies
  • 2 tablespoons of corn
  • 1/2 avocado
  • Salsa
  • 411 calories, 36g protein.

Turkey Breast Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppersShutterstock

This Turkey Breast Wrap offers lots of protein, fiber, and healthy fat.

  • 100g sliced turkey breast
  • 1 whole grain tortilla
  • 1/2 avocado
  • Lettuce, tomatoes, onions
  • 1 tbsp mustard
  • 1 tbsp mayonnaise
  • 469 calories, 30g protein.

Greek Chicken Wraps

Chicken,Tortilla,Wrap,With,Tomato,,Corn,,And,Various,Fresh,Vegetable,

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Another great wrap idea? Greek Chicken Wraps.

  • 6 oz raw chicken breast
  • 1 tsp olive oil
  • 1 tbsp Greek seasoning
  • 1 whole wheat pita
  • 2 tbsp tzatziki
  • 1/2 cup baby spinach
  • Cucumber, tomato, red onion
  • 2 tbsp feta cheese
  • 584 calories, 51g protein.

“Add chicken breast to a bowl, add the olive oil and Greek seasoning. Mix to combine. Cook chicken. To assemble, place pita on a plate and top with tzatziki, spinach, cucumber, onion, chicken, and feta. Enjoy,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Lost 95 Pounds by Taking These 6 Steps

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Are you trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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