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

3 Standing Core Exercises That Burn More Fat Than Traditional Crunches

Trainer Kelsey Rose reveals the game-changing standing ab exercise

Leah Groth
By Leah GrothMar 21, 2025
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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​Also, Do Strength and Pilates
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Leah Groth
By Leah GrothMar 21, 2025
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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Fitness & Workouts

If you aren’t a fan of crunches, you aren’t alone: Many people despise the ab-flattening exercise. Luckily it isn’t the only effective move to flatten your midsection. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In her viral Instagram posts, she regularly shares all her tips and tricks to staying in shape, and, in a recent one, she reveals the ab exercise that changed the game for her. “I finally started snatching my core & defining my abs when I swapped crunches for this,” she writes.

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

She Does Standing Core Ab Exercises

How did she get her “abs on fire”? According to Rose, it was due to ditching crunches and starting to do standing core ab exercises instead. “If you’re still doing endless crunches to strengthen your core, it’s time to level up!” she says.

Weighted Side Crunch

“Standing core exercises—like this Weighted Side Crunch—engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they’re easier on your back and great for anyone who doesn’t love getting down on the mat,” she says.

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

Pro Tips

She also offers a few pro tips:

  • Keep your core engaged—think of pulling your ribs toward your hips
  • Slow + controlled movement for max muscle activation
  • Don’t swing the weight—let your obliques do the work!
  • Exhale as you crunch to activate deep core muscles
  • Use a moderate weight to challenge your obliques without straining

You Will Feel the Burn

Just because side bends don’t feel as hard as crunches, they are effective. And, you should expect to feel the burn. “You will DEFINITELY feel these tomorrow, especially if it’s your first time! “ she says.

Mix Strength Training and Pilates

In another post, she revealed a few more tactics for transforming your body, starting wth mixing strength training with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Focus on Nutrition

Also, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

Standing Core Moves That Beat Crunches

Kelsey_Rose3
​Also, Do Strength and Pilates
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Leah Groth
By Leah GrothMar 21, 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.

If you aren’t a fan of crunches, you aren’t alone: Many people despise the ab-flattening exercise. Luckily it isn’t the only effective move to flatten your midsection. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In her viral Instagram posts, she regularly shares all her tips and tricks to staying in shape, and, in a recent one, she reveals the ab exercise that changed the game for her. “I finally started snatching my core & defining my abs when I swapped crunches for this,” she writes.

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

She Does Standing Core Ab Exercises

How did she get her “abs on fire”? According to Rose, it was due to ditching crunches and starting to do standing core ab exercises instead. “If you’re still doing endless crunches to strengthen your core, it’s time to level up!” she says.

Weighted Side Crunch

“Standing core exercises—like this Weighted Side Crunch—engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they’re easier on your back and great for anyone who doesn’t love getting down on the mat,” she says.

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

Pro Tips

She also offers a few pro tips:

  • Keep your core engaged—think of pulling your ribs toward your hips
  • Slow + controlled movement for max muscle activation
  • Don’t swing the weight—let your obliques do the work!
  • Exhale as you crunch to activate deep core muscles
  • Use a moderate weight to challenge your obliques without straining

You Will Feel the Burn

Just because side bends don’t feel as hard as crunches, they are effective. And, you should expect to feel the burn. “You will DEFINITELY feel these tomorrow, especially if it’s your first time! “ she says.

Mix Strength Training and Pilates

In another post, she revealed a few more tactics for transforming your body, starting wth mixing strength training with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Focus on Nutrition

Also, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

Haileigh_Senatore1
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Leah Groth
By Leah GrothDec 18, 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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✓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 flat abs? According to one expert, there are a few key exercises that can help you achieve them. Haileigh Senatore is a personal trainer who focuses on science-based strength and core training. She regularly shares content focusing on “fitness tips I wish more women knew,” she says. In a new post, she discusses the importance of training your core and shares three key exercises that will help you strengthen and flatten your abs. “I wish more women knew the best core exercises aren’t crunches,” she writes across the video. “You need to geal your core,” she writes, going on to explain the importance of a strong midsection.

Planks, Bridges, and Bird Dogs Are the Perfect Core Exercises

What are the three exercises she recommends? “Deep core exercises like planks, bridges, and bird dogs can strengthen and tighten your entire midsection,” she says in the video. “They are the perfect complement to your strength training split and can be done almost anywhere.”

RELATED:6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Calories

Practice Core Engagement

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

However, she has some tips. "When doing any core exercise, be sure to practice good core engagement,” she says. This involves drawing the belly button comfortably to the spine, she explains, “and managing your internal pressure with deep, regular diaphragm breathing.”

Having a Strong Core Will Improve Your Life

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.Shutterstock

Why is it so important to train the core? “I prioritize core training each day because having a strong core can make your everyday life much easier,” she says. For example, if you have a strong core, you are likely to have better posture and fewer back problems.

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

Here Are Some Other Benefits of Isometric Core Training

Fitness young woman working out core and glutes with bodyweight workout doing squat exercises on beach. Asian sporty girl squatting legs as part of an active and fit life.Shutterstock

According to Haleigh, when paired with balanced nutrition, just 10-15 minutes of daily isometric core training can:

  • build muscle
  • tighten your midsection after pregnancy
  • help you lift heavier
  • help prevent injury
  • improve your back pain
  • improve your balance
  • fix your posture.

These Exercises Can Help with Diastasis Recti

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

She then goes onto discuss ab exercises that can help with diastasis recti. “Glute bridges, bird dogs, toe taps, and heel slides can help you heal mild diastasis recti, a common postpartum abdominal separation,” she says.

These Exercises Can Make It Worst

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

However, some ab exercises can worsen the condition. “Jumping right into exercises like regular planks and crunches can make the separation worse, so use caution. However, there is evidence that abdominal hypertrophy from crunches can help to close the last of the gap,” she says.

Consult a PT If the Condition Is Severe

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Regardless, you might need to consult an expert. “If you have severe diastasis recti (a 2 finger gap above the bellybutton) you should consult a PT who can create a program for you,” she says.

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Don’t Overlook Nutrition

Middle age caucasian sporty woman eating salad at home.Shutterstock

Finally, nutrition matters if you want to flatten your abs. “Keep in mind that no matter what you see on social media, there is no way to spot-reduce fat anywhere on your body. Mindful calorie consumption and clean eating is essential,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Jamie Maitland
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Jamie Maitland
By Jamie MaitlandOct 14, 2024
Jamie Maitland
Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Bodyweight exercises are a great way to help reduce belly fat however—just to keep things real—what you eat also plays a huge roll so be mindful of your food choices as well! One of my favorite things about body weight exercises is the convenience—you can literally do them anywhere, at home, in the park, or even at the gym. You now have zero excuses to not get a workout in as they require no equipment.

Bodyweight Exercises Increase Heart Rate, and Help Burn Calories

Side note: bodyweight exercises can help engage multiple muscle groups, which helps not only with fat loss but also with building strength and stamina. When doing bodyweight exercises, you’re not just working your core; you're also getting your heart rate up, which is a key factor when wanting to burn calories.

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Opt for High-Intensity Movements to Melt Fat

There are so many different styles of body weight exercises. But if you are looking especially to help melt belly fat, high-intensity movements can lead to a greater calorie burn even after your workout is done.

There Are Other Benefits of Them Aside From Blast Belly Fat

Before we get into these workout examples, I just want to remind you not to underestimate the benefits of these simple bodyweight exercises. First off, they really help with muscle coordination—these exercises require you to stay balanced and engage multiple muscle groups at once. This not only builds strength but also improves your neuromuscular control, which can boost your overall athletic performance. It's a win-win!

They Are Also Sustainable

And don’t forget about sustainability— Since bodyweight exercises don’t need any gym memberships or equipment, you can easily fit them into your lifestyle and hopefully sustain it as your new normal. This is super important for maintaining your fitness routine and keeping off any extra weight. Here are my top bodyweight exercises for losing belly fat.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Plank

  • How to Do It: Start in a push-up position but rest on your forearms instead, with elbows under your shoulders (no seriously though, form in everything). Keep your body in a straight line from head to heels, and engage your core to keep your hips level.
  • Muscles Worked: This one mainly targets your core—think abs and obliques—but it also works your shoulders, back, and glutes. You’re welcome.
  • Tip: Try to hold for 30 seconds to a minute. If you're just starting, you can drop to your knees for an easier version. Focus on keeping that straight line! Close your eyes if it helps.

Mountain Climbers

  • How to Do It: Start in a plank position. Drive your right knee toward your chest, then quickly switch to bring your left knee forward. Keep alternating at a steady pace. If you want to target more waistline, try driving your knee towards your opposite elbow (alternating the twisted mountain climbers)
  • Muscles Worked: This move works your core and hip flexors, gives your shoulders a workout, and gives you a great cardio boost.
  • Tip: Start with 30 seconds of nonstop movement, and keep your core tight to avoid letting your hips rise too high.

Squats and Squat Jumps

  • How to Do It: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like you're sitting in a chair. Keep your chest lifted and back straight, then return to standing. When you feel confident, add an explosive jump to this move.
  • Muscles Worked: Squats mainly hit your quads, hamstrings, and glutes while also engaging your core for stability.
  • Tip: Go for 10-15 repetitions. Make sure your knees don’t go past your toes, and keep your weight in your heels!

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Half Burpees

  • How to Do It: Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position, then jump your feet back to the squat and explosively jump up. I know these are not everyone's favorite however, they work!
  • Muscles Worked: This full-body move targets your chest, arms, legs, and core, and it really gets your heart rate up.
  • Tip: Begin with 5-10 reps. Focus on your form—speed will come with practice!

Bicycle Crunches

  • How to Do It: Lie on your back with your hands behind your head and lift your legs to a tabletop position. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion. Doing this right is super important! Don’t just mindlessly whale your legs around. Think about what you're doing and execute accordingly.
  • Muscles Worked: This one really engages your abs and obliques, making it great for targeting that belly area.
  • Tip: Aim for 15-20 reps on each side, focusing on controlled movements to really feel the burn.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Be Consistent

Bodyweight exercises can really be a game changer for reducing belly fat, especially with the workouts mentioned above. You’ll not only be working on your core but also getting your heart rate up, which is key for burning those calories. Plus, they’re fun and can be done anywhere, so there’s no excuse not to give them a shot! If you’re reading this, consider it your sign to — TAKE ACTION— it's one thing to read about these exercises and know what to do, but it’s a whole other scenario to actually act on it. Reminder: consistency is key—try to include these exercises regularly, and don’t hesitate to challenge yourself as you get stronger. Enjoy the process! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

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

Petra Genco
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Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

The Science Behind Weight Loss

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

Why Standing Ab Exercises Are Perfect for Women Over 40

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

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

Adapting to Age-Related Changes

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

The Importance of Commitment and Goal-Setting

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

Standing Crunches: Target Your Stubborn Lower Belly

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

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

Elbow to Knee: Challenge Your Core Rotation

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

The Role of Physical Activity in Weight Management

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

Toe Touches: Engage Your Abs and Legs

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

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

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

Combining Exercises for a Quick, Effective Workout

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

The Benefits of Core Strengthening

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

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

Achieving Long-Term Results

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

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

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

Nutrition & Diet

I Got Rid of Stubborn Belly Fat With These 3 Exercises

tendieex
tendieex/TikTok
Ferozan Mast
By Ferozan MastJun 19, 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
✓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.

Burning belly fat can seem overwhelming as so many factors impact fat accumulation around the waistline. TikTok influencer @Tendieex developed her own system of beating the stomach bulge, and aside from the following exercises which she detailed in her post, she figured out the golden rule of not just fat loss in the belly, but from the whole body. So how did this food and fitness enthusiast get rid of her very stubborn belly fat? Read on to find out.

Pilates Roll-Ups

tendieex1tendieex/TikTok

Tendieex does half Pilates roll-ups using a dumbbell to target her belly fat, and says she maintains a calorie deficit with plenty of protein. “Although strength training can tone your core and tighten stomach muscles, you’ll need a calorie deficit for the body to burn excess fat from the midsection,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet For Dummies. “However, just cutting calories alone is not the answer. You’ll want to reduce calories while keeping protein to 20-30% of your daily calorie intake to protect against muscle loss which can slow metabolism. In addition, protein can help to balance blood sugar and appetite to prevent cravings.”

Related: I’m a Certified Trainer and These 12 Exercises Torch Fat Best

Stability Ball Hand-To-Foot

tendieex3tendieex/TikTok

Tendieex then does a stability ball hand-to-foot exchange to really work her core muscles. While these exercises are a great way to strengthen the core, other factors come into play when it comes to blasting belly fat. “In addition to diet, improving sleep and stress are also important in order to be able to reduce belly fat,” Palinski-Wade says. “Poor sleep can disrupt appetite-regulating hormones and lead to increased food intake, which may contribute to weight gain, including abdominal fat. Focus on creating healthy sleep habits and aiming for 7.5-9 hours of quality sleep each night.”

Stability Ball Planks

tendieex2tendieex/TikTok

Tendieex also does stability ball planks using an exercise ball, which is another excellent core-strength activity. “The best exercises for your core target several groups of muscles at a time, such as the plank, which builds muscles in the abdomen, back, and side. Although traditional planks are done on the floor, you can do an easier version using a desk or table,” say the experts at Harvard Health.

Stress-Busting Exercises

@tendieex

I’m telling you… when I next go on my calorie deficit the abs will be poppinnn. Training your core strength is key your lifts. Learning how to control your core and engage it properly means you will probably never have to do another ab workout becus they are properly engaged. #flatstomatch #abworkout #fupa #weightloss #fatloss #bellyfat

Tendieex’s exercises not only work her body, but help manage stress levels. “Chronic stress can lead to overeating and weight gain, particularly in the abdominal area,” Palinski-Wade says. “Effective stress management techniques such as meditation, yoga, or deep breathing exercises can help reduce stress-related belly fat accumulation.”

Related: 11 Proven Ways to Make Your Diet Stick for Good

Holistic Approach

tendieex5tendieex/TikTok

The bottom line? What Tendieex is doing will certainly help burn not only belly fat, but fat all over her body. “Regular physical activity, including both aerobic and strength training exercises, is vital for reducing belly fat and promoting overall weight loss,” Palinski-Wade says. “Exercise helps burn calories and improve metabolic health, contributing to a healthier body composition. Include both moderate aerobic exercise daily along with strength training at least 2x per week to build muscles and metabolism.”

💪🔥Body Booster: Approach belly-fat-burning as a whole-body project and you will see results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

The 10-Second Hack To Find Hidden Protein Foods

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothMar 21, 2025
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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We all know by now that you need to amp up your protein intake and focus on eating high-protein food to lose weight. But can you know if something is high in protein? Ashley DiGiacomo Schwartz (@the.busy.mom.method) is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA who regularly shares tips and tricks on how to lose weight. In a new Instagram post, she reveals her game-changing hack to quickly determine whether a food is high in protein.

“Not sure if something is truly high in protein? Here’s a quick trick to figure it out FAST!” she writes. “Look at the calories per serving and drop the last digit (0). The number left is the minimum grams of protein the food should have to be considered high-protein.”

Cottage Cheese: High Protein

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She shares a few examples, starting with cottage cheese, which has 185 calories per serving. According to her hack, it would need at least 18 grams of protein to make it high protein. “It has 25g of protein,” she says. “Amazing protein source!”

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

Tuna: High Protein

Canned tuna on wood background​7. Canned FishShutterstock

Her following example is tuna canned in water, which has 120 calories per serving. “We want at least 12g of protein,” she says. Since a can has 20g of protein, it is a “powerhouse protein choice!” she says.

Greek Yogurt: High Protein

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt, plain and nonfat, has 100 calories per serving. “We want at least 10g of protein,” she says. “It has 15g of protein,” making it a “great protein option!”

Mozzarella Cheese: Not High Protein

Mozzarella cheese balls with tomatoes and basil. Dark slate background. Top view.Shutterstock

Whole milk mozzarella cheese has 85 calories per serving. “We want at least 8g of protein,” she says. It isn't a great option because it only has 6g of protein. “Not a high-protein food! (Mostly fat, not protein but delicious so keep eating it!)” she says.

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Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Her final example is edamame at 180 calories per serving. “We want at least 18g of protein,” she says. “It has 18g of protein = Great plant-based protein!”

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Bottom Line

Young woman eating tasty yogurt, closeupShutterstock

The bottom line? Her hack easily differentiates high-protein foods from the rest. “If a food has more protein than the number you get after dropping the last digit, it’s a great protein source! If it’s way under, it’s not a high-protein food,” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

5x Weekly Weightlifting Transforms Body & Mind

Makari Espe
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackMar 21, 2025
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.

Have you ever hit that point where your workouts just feel like going through the motions? That's exactly where Makari Espe found herself. As a fitness enthusiast with 140,000 YouTube subscribers, she was stuck in a comfortable but unchallenging routine – just lifting weights twice a week for 20 minutes. "I want to be harder, better, faster, and stronger," Makari says, deciding to shake things up by lifting five times a week instead. Could just a few extra gym sessions actually make a real difference? That's what she wanted to find out. And honestly, if you've been feeling stuck in your own fitness journey, her results might be exactly the motivation you need.

The Challenge Setup

Before diving into her intensified routine, Makari established a baseline to measure her progress. "I did a 1 minute and 30 second plank hold, 1 minute wall sit, 2 chin-ups, 10 push-ups, and 25 shoulder presses with 10 pound weights," she shares. This initial test wasn't without emotional hurdles. "The last time I did a test like this, I was about 19, and I did a lot better then. So at this moment right here, I'm currently comparing myself to how strong I was as a teenager," Makari admits.

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Week 1: Building the Foundation

Makari's new routine followed a strategic split to maximize results while preventing burnout. "The idea is to do two big muscle groups per workout so that each muscle group is rested by the time you work it out again, and we're not all out here hating our lives," she explains. Her weekly schedule included:

  • Day 1: Back and biceps
  • Day 2: Legs and shoulders
  • Day 3: Rest
  • Day 4: Chest and back
  • Day 5: Legs and core
  • Day 6: Rest
  • Day 7: Chest and triceps.

Adjusting to Longer Sessions

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

The extended workout time was immediately noticeable. "As someone who is used to doing 20 minute workouts, I'm definitely noticing that extra 10 minutes," Makari points out.

Week 2: Increasing the Intensity

Moving into the second week, Makari transitioned from beginner to intermediate workouts. "The intermediate program is significantly harder than the week 1 program. The positions require way more coordination and core stability, and I'm fitting a lot more reps into this 30-minute time frame," she reveals.

This increased difficulty targeted specific muscle groups more intensely. "My triceps are killing me. More so than any other muscle group this whole challenge so far, my triceps are dead," Makari shares.

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Mental Hurdles

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal TrainerShutterstock

Despite the physical challenges, mental obstacles became apparent. "Morale is a solid 6 out of 10. The 30 minutes are going by way faster than before, so that's good. But I still have to drag myself to the gym, and repeatedly tell myself to trust the process," she admits.

Week 3: Finding the Rhythm

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy space​The Workout StrategyShutterstock

By the third week, Makari's body was responding to the consistent training. "I've gone up a weight. My heavy is now 20. It used to be 15," she says proudly.

Recovery became equally important as the workouts themselves. "The swim was amazing for many reasons, but the main one was it was so nice on my sore muscles," Makari explains after incorporating swimming on one of her rest days.

Nutrition Support

salmon steak with fresh herbsA Year of Successful MaintenanceShutterstock

The combination of consistent training and nutrition adjustments began paying dividends. "I changed my diet up a little bit last week. So I'm putting so much more good fuel into my body which is giving me more energy to perform in the gym," she shares.

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Finding the Joy

This holistic approach transformed her relationship with exercise. "I've crossed the threshold or I've found the joy in weightlifting again. I'm not just lifting weights to go through the motions and like do it because I know I have to. I'm doing it because I know I can," Makari reflects.

Everyday Energy Boost

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

Makari also noticed improvements in her daily activities. "I feel so much more energetic throughout the day. Tasks that used to tire me out now feel easier," she explains. The increased strength translated to practical benefits beyond aesthetics.

Sleep Improvements

Her sleep quality showed remarkable improvement as well. "I'm falling asleep faster and waking up more refreshed. My body actually craves that deep recovery sleep now," Makari shares. This unexpected benefit reinforced her commitment to the program despite the challenging schedule.

Week 4: The Transformation

Happy young woman stretching before running outdoorsShutterstock

The final week revealed not just physical improvements but mental ones too. "Now that I'm over the hump, I actually feel even stronger than I did as a teenager. This is going to sound really cheesy but it's because not only do I feel physically stronger but I feel stronger in my brain," Makari explains.

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Time Investment Reality

The time commitment remained significant but worthwhile. "Roughly three and a half hours every week is a lot of free time to be able to put towards working out. But ultimately it makes me feel so much better outside of the gym," she acknowledges.

Stress Management

Hands of a woman playing with nails in stress​Your Body Is Slowing DownShutterstock

Makari noticed significant changes in her stress resilience. "I handle daily challenges with more calm now. Things that would've stressed me out before don't affect me as much," she shares. This mental toughness became one of the most valuable outcomes of her experiment.

Confidence Beyond the Gym

Her confidence also soared beyond physical appearance. "When you prove to yourself that you can stick with something challenging for a month, it changes how you approach other difficult things in life," Makari explains. "I'm more willing to take on new challenges because I know I have the discipline to follow through."

Metabolic Improvements

Eating and drinking image of a young woman eating mixed nutsShutterstock

The metabolic benefits were equally impressive. "My body burns energy more efficiently now. I notice I can eat more without feeling sluggish, and my recovery between sets is much faster," she points out. These physiological adaptations supported her continued progress throughout the month.

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The Final Results

After four weeks of dedicated training, Makari's strength tests demonstrated measurable progress:

  • Plank: Increased from 1:30 to 2:00 minutes
  • Wall sit: Improved from 1:00 to 2:00 minutes
  • Chin-ups: Increased from 2 to 4 complete reps
  • Push-ups: Improved from 10 to 15 reps (completed faster)
  • Shoulder presses: Maintained 25 reps but increased weight from 10 to 15 pounds (completed faster)

Mission Accomplished

"I'd say that this month I became harder, better, faster, and stronger," Makari concludes. Her journey proves that consistent training, proper recovery, and adequate nutrition can transform both body and mind in just one month.

If you're considering a similar challenge, remember that progress looks different for everyone. As Makari puts it, "You might be lifting more. You might be lifting less. It doesn't really matter. You do you."

Nutrition & Diet

4 Perimenopause Tricks for Weight Loss

Holly McEwan holly.mcewan.wellness
Copyright holly.mcewan.wellness/Instagram
Leah Groth
By Leah GrothMar 21, 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
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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 in perimenopause and struggling to lose weight, even though you are eating more protein and walking a lot? There are a few tricks nobody is telling you about, says an expert. Holly McEwan is a Perimenopause & Hormone Coach who is “taking the guesswork out of perimenopause symptoms, hormone changes, supplements & HRT,” she writes in her social media bio. “You’ve probably heard it a million times,” she writes. “Eat more protein and walk every day—that’s the secret to weight loss in your 40s!” However, “while protein and walking (aka steady state cardio) ARE essential, they’re only part of the picture.” Here is everything you need to know that people aren’t telling you.

As You Age, So Should Your Approach to Weight Loss

According to McEwan, “what no one is telling you is that as your hormones change… your metabolism, muscle mass, body fat, and appetite also change,” she writes. “So here’s the missing piece that you need to know: timing of eating matters (and the timing of your protein), and just walking isn’t enough.”

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

Start Your Day with Protein

The first thing you should do is start your day with protein, 30 to 40 grams. “It stabilizes blood sugar, curbs cravings later in the day, and keeps energy and blood sugar steady,” she says.

Strength Train Twice a Week

Next, strength train at least 2x a week. “Walking is great, but muscle is your metabolism’s best friend. Lean muscle will raise your metabolism, help manage blood sugars, and keep your bones strong,” she says.

Eat Before and After Workouts

Her next tip is to fuel before & after workouts. “A small protein snack before, and a balanced, high-protein meal after will help lower cortisol levels, build lean, toned muscle, and help minimize that hormone-related fatigue,” she says.

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

Don’t Undereat

Finally, don’t undereat! “Too few calories increase stress hormones (hello, belly fat) and slow metabolism over time. Aim for just a small calorie deficit each day,” she says.

As You Age, Your Old “Weight Loss Tricks” Won’t Work

“Feeling like your old weight-loss tricks don’t work anymore? You’re not crazy, and you’re not alone. Your body is different now—but that doesn’t mean you can’t feel strong, energized, and in control again,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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