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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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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.
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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

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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.
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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

5 Simple Exercises That Transform Your Body in 30 Days

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Josh York
By Josh YorkApr 07, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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✓Evidence-Based

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

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

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

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

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

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

pretty young blond smiling woman doing sport exercises in morning park, skinny fit dressed in sports wear outfit leggings and top, summer health motivation, strong body musclesShutterstock

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.

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.
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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.

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

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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

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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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.

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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

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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

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"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.

Nutrition & Diet

I Lost 36 Pounds by Eating These 9 Costco Staples on Ozempic

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

Are you on Ozempic and unsure what to eat to maximize weight loss? Liz is a GLP-1 weight loss warrior who has lost 36 pounds on the injections. In a recent post, she revealed her shopping list at Costco. “These are some of my favorites from Costco and a few new to me finds for myweight loss journey,” she says. Here are her top picks:

Amylu Teriyaki Chicken Meatballs

Teriyaki Pineapple Chicken Meatballs, Antibiotic Free

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“Perfect for easy meals during the week,” she writes. “AnythingAmyLu Foods is a go for me. These are a staple in my house with some rice and a veggie for and easy dinner.”

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

Kevin’s Natural Foods Korean BBQ Style Beef

Kevin\u2019s Natural Foods Korean BBQ Style Beef

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“Another easy weeknight meal,” she writes. “Kevin’s Natural Foods are also a favorite go to in our house. Add in an easy carb and veggie and you are good to go!”

Kirkland Signature Sous Vide Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites

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“Starbucks breakfast dupe,” she writes about the Kirkland Signature heat and serve egg dish. “Egg bites that taste just like Starbucks and a no brainer for me!”

Mush Overnight Oats

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“Easy breakfast that’s not eggs,” she writes about Mush Overnight Oats. “Excited to try the overnight oats for a breakfast that’s not eggs these days.”

Kirkland Signature Supreme Cauliflower Crust Pizza

Kirkland Signature Supreme Cauliflower Crust Pizza

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“A girl still needs pizza even on a weight loss journey,” she says about Kirkland Signature Supreme Cauliflower Crust Pizza. “Cauliflower pizza that doesn’t taste like it?! Sign me up. We are a pizza household and these are a good healthier alternative.”

RELATED:20 Possible Ozempic Side Effects

Puravida Fire Roasted Primavera Mistura

Puravida Fire Roasted Primavera Mistura

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“Trying to get more veggies in,” she writes about her next pick, Puravida Fire Roasted Primavera Mistura.”These veggies are new to me but I’m trying to get more in so I hope they help! Anything I don’t need to prep is a win in my book.”

Jones Fully Cooked Chicken Sausage

\u200bJones Fully Cooked Chicken Sausage

Copyright jonesdairyfarm.com

She is also a big fan of Jones Fully Cooked Chicken Sausage. “I never leave Costco without these chicken sausages. They are great in the air fryer for a side or I cut them up and put them in my recipes,” she said.

Undercover Chocolate Quinoa Crisps

\u200bUndercover Chocolate Quinoa Crisps

Copyright undercoversnacks.com

“A lil sweet treat,” she says about Undercover Chocolate Quinoa Crisps. “These are also new to me but I love a little sweet treat and these seemed like a great healthier alternative.”

Nurri Ultra-Filtered Milkshake

\u200bNurri Ultra-Filtered Milkshake

Copyright Costco

“New to me protein shakes,” she writes about Nurri Ultra-Filtered Milkshakes in the vanilla flavor. “Trying @drinknurri for the first time and I can’t wait to make a protein coffee with one!!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

How She Lost 70+ Pounds by Eating a Big Lunch and Doing Standing Exercises

Crystal Valenzuela crystalvalenzuela_
Copyright Crystal Valenzuela/YouTube
Christopher Roback
By Christopher RobackApr 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Most of us have experienced that moment when we realize something needs to change. For Crystal Valenzuela, that moment came when she found herself weighing 215 pounds in December 2018, struggling to breathe at night and feeling her heart pound while trying to sleep. "I was having trouble falling asleep. I literally had to lay in bed in a certain position," Crystal admits in her post. "I could literally feel my heart pumping." After multiple failed attempts at weight loss, she finally found success through two key strategies: restructuring her meals with lunch as the main event and beginning with gentle standing exercises. Keep reading to discover how Crystal's practical approach helped her lose over 70 pounds—and how you can apply these same principles to your own journey.

Your Mindset Matters Most

The foundation of any successful weight loss journey starts in your mind. "I wish I could tell you guys that there's this great secret that will help you lose weight overnight, but there literally is no secret," Crystal explains. She had attempted to lose weight numerous times before, but it wasn't until January 2019 that something finally clicked. Crystal emphasizes that a weight loss journey should always be about self-love. "I knew my worth and I knew that I deserved more," she says, which motivated her to finally commit to sustainable changes rather than quick fixes.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Start With Standing Exercises

Finding exercises that work for your current fitness level is crucial for long-term success. "I actually didn't really focus on anything ab related at the start," Crystal shares. Instead, she began with standing ab workouts because "I had no core strength, so I had to stand up in order for me to do any sort of workout." She followed beginner-friendly cardio and fat-burning routines, gradually building her strength and endurance. "You obviously want to have moderation with your workouts, too, because you don't want to go in super crazy and end up hurting yourself," she cautions, emphasizing the importance of starting where you are.

Make Lunch Your Biggest Meal

How you time your meals throughout the day can significantly impact your weight loss. "For my lunch, that is where I had my most biggest meal of the day," Crystal explains. She discovered that eating a good breakfast prevented her from overindulging later, while making lunch her main meal gave her energy when she needed it most. "A lot of times I would have chicken and broccoli. Oh my god, I ate a lot of chicken and broccoli," she shares. By contrast, "for dinner that is where I had my lightest meal of the day," often consisting of just yogurt, which allowed her body time to digest before bed.

Don't Quit Cold Turkey

If you've tried giving up all your favorite foods at once and failed, you're not alone. "I loved pizza and I loved hot Cheetos. I did not give those things up overnight," Crystal admits. When she first tried quitting her favorite snacks entirely, she had a breakdown by day four. "I cried because I wanted hot Cheetos," she confesses. Instead of complete restriction, Crystal switched to moderation. "I sized down from the big bag of hot Cheetos to like the gas station size bag," she explains. "You don't have to deprive yourself of those delicious snacks, just have some balance."

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Balance Your Diet and Exercise

Many people make the mistake of focusing solely on workouts while ignoring their eating habits. "Food and working out go hand in hand," Crystal points out. "I think that's something a lot of us tend to not recognize." She tried exercising consistently in the past while still eating poorly and felt disappointed when she saw no results. Crystal realized that she needed to balance both aspects to see change. "I was still eating really bad. I was still having myself that box of pizza," she recalls about her previous attempts, explaining why they failed despite her exercise efforts.

Prioritize Your Breakfast

Though not naturally a breakfast person, Crystal learned its importance for successful weight loss. "I actually hate breakfast. I am not a breakfast person. If I could skip the damn thing, I would skip it," she admits candidly. However, she noticed that "when I wouldn't have breakfast, I would eat a very large lunch and I would have a very large dinner." By forcing herself to eat breakfast, she found she naturally ate less throughout the day. "Breakfast is the most important meal of the day. It really is because it refuels your body and gives you energy," Crystal explains.

Choose Better Restaurant Options

Learning to navigate eating out was crucial to Crystal's success. "When I went out, I was trying to have a healthier option," she explains. Rather than avoiding restaurants altogether, she made smarter choices. "If we went to Chili's, instead of getting like my chicken and cheese quesadillas, I started getting like a steak, mashed potatoes, and broccoli," Crystal shares. This approach allowed her to still enjoy social outings without derailing her progress. "I didn't restrict myself and completely quit all of these things. I just try to do things with moderation," she adds.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Stay Consistent Through Plateaus

One of the most important lessons Crystal learned was that showing up consistently matters more than seeing immediate results. "Weight loss is a roller coaster of emotions," she admits. Crystal noticed that in the beginning, "you're gonna lose a lot of weight at the start of it because your body is not used to doing all this exercise," but eventually, "you'll hit a plateau." Her advice? "Once you hit that plateau, you cannot give up. You have to keep pushing through it," she emphasizes. Crystal reminds us that "nothing sustainable happens overnight" and real change takes patient consistency.

Create an Inspiring Workout Environment

Your surroundings can significantly impact your motivation to exercise. "Led lights... make your room a little bit more fun, especially if you have music going on," Crystal says. She created an energizing atmosphere with LED lights, good speakers, and a motivating workout playlist. "When you're working out and you get a really pumped-up song, it gives you like this extra boost of power," she explains. By designing a space that energized her, Crystal made it easier to stay consistent with her workouts even on days when motivation was low.

Visualize Your Success Daily

Having visual reminders of your goals can strengthen your commitment during challenging times. "I like to look in the mirror, sort of visualize when you have your music playing, you're in the zone," Crystal shares. She recommends a full-length mirror not just for checking your exercise form but also for visualization. "I like to visualize my future self and like see my best version of me. And I'm like, okay, I'm gonna be her," she explains. This mental practice helped Crystal stay focused on her goals and remind herself why she started this journey.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Track Your Progress Weekly, Not Daily

While the number on the scale can be motivating, checking too frequently can be discouraging. "I would suggest just weighing yourself once a week just so that you can kind of track your progress," Crystal advises. She explains that daily fluctuations can be misleading: "There were times when I would go a whole week and I probably only lost one to two pounds, and it would make me feel a little disappointed." Crystal reminds us that "our body retains water," and weight can fluctuate for many reasons. You can see the bigger picture of your progress by weighing weekly instead of daily.

Celebrate Health Improvements, Not Just Weight Loss

Some of the most significant rewards of weight loss have nothing to do with the number on the scale. Before her weight loss, Crystal experienced frightening health symptoms. "At night I was having trouble breathing. I couldn't fall asleep without having a little bit of anxiety of was I gonna wake up the next morning," she reveals. These improvements in her quality of life became powerful motivators. "A weight loss journey should always be about loving yourself, bettering yourself, bettering your health," she emphasizes, reminding us that feeling better physically and mentally is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Daily Habits That Are Secretly Sabotaging Your Metabolism

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12 Surefire Ways to Lose Abdominal Fat, Say Experts
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By Leah SuzanneApr 10, 2025
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Freelance Writer/Editor
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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.

Everyone wants to speed up their metabolism to burn fat faster and maximize weight loss. But how do you do it? According to the NIH, various factors impact your basal metabolic rate, some of which are set in your DNA, including gender and race, and others that are variable, including exercise and diet. Some of your daily habits could be slowing down your fat-burning engine. According to Los Angeles Personal Trainer Mr. America Jason Kozma, High Performance Personal Training, here are seven daily habits secretly sabotaging your metabolism.

1. Skipping Meals (Especially Breakfast)

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

The first habit that could be damaging your metabolism is skipping meals. “When you regularly skip meals, your body shifts into a conservation mode, slowing down metabolism to preserve energy. This can lead to increased fat storage and decreased calorie burn over time. Skipping breakfast in particular has been linked to insulin resistance and poor appetite regulation later in the day,” Kozma says.

2. Not Getting Enough Sleep

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Getting sleep is an easy metabolism-boosting habit. “Lack of quality sleep disrupts hormone balance—especially cortisol, insulin, and ghrelin—which can slow your metabolism, increase cravings for unhealthy food, and hinder muscle recovery and fat burning,” Kozma says.

3. Sitting for Long Periods

Middle age woman relaxing on the sofa, watching TV and eating chips

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Sitting is the new smoking, Kozma maintains. “Extended periods of inactivity can lead to decreased muscle activity and insulin sensitivity. Even if you exercise daily, being sedentary the rest of the time (a.k.a. being an ‘active couch potato’) can still negatively affect your metabolism,” he claims.

4. Eating Too Little (Extreme Calorie Restriction)

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate

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Severely restricting calories might seem like a shortcut to weight loss, but it will backfire by slowing your metabolism. “Your body thinks it’s starving, so it reduces energy expenditure and breaks down muscle for energy, which further decreases metabolic rate,” says Kozma.

5. Not Drinking Enough Water

Tired runner sweating after running hard in countryside road. Exhausted sweaty woman after marathon training on hot summer. Hispanic brunette female athlete outdoors.

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Hydration is important when you are trying to lose weight. “Hydration is essential for efficient cellular and metabolic processes. Even mild dehydration can slow down your metabolism, reduce energy levels, and impair fat oxidation,” says Kozma.

6. Neglecting Strength Training

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Skipping a strength training workout isn’t good for your metabolism. “Muscle mass is metabolically active—it burns more calories at rest than fat. Skipping resistance training means you may lose muscle over time, reducing your resting metabolic rate and overall calorie-burning potential,” explains Kozma.

7. High Intake of Processed Foods

Woman Eating Macarons Feeling Guilty and Hiding. Adult person with sugar addiction hiding her alimentary habits over indulging because of stress. Processed Foods

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You should also avoid processed foods to keep your metabolism revving. “Highly processed foods often contain added sugars, unhealthy fats, and low fiber, which can disrupt blood sugar and insulin levels. They also require less energy to digest than whole foods, meaning your body burns fewer calories during digestion,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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