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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.

        4 Standing Ab Exercises That Flatten Your Stomach in Just 5 Minutes Daily
    Transform your core without ever getting down on the floor.
By Christopher RobackMar 24, 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 
Copyright Petra Genco/YouTube
By Christopher RobackMar 24, 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 
Fitness & Workouts
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        4 Ab Exercises I Swear By for a Flatter Stomach After 40
    

        5 Simple Ab Exercises to Shrink Your Lower Belly Pooch
    
Finding time for floor exercises can be challenging, and as we age, getting up and down becomes increasingly difficult. But what if you could transform your midsection without ever having to lie on the floor? That's exactly what fitness expert Petra Genco promises with her standing ab routine.
Petra Genco, a trainer with over 700,000 subscribers, has dedicated herself to helping women in their 40s, 50s, and beyond reclaim their fitness. "It's my mission to help women over 40 get back into shape and prove that it is possible and not too late for us to get our confidence back and feel great again," says Petra. Her simple 5-minute standing ab workout can be done anywhere and delivers real results for women who thought a flat stomach was no longer possible.

            
                Why These Standing Exercises Are Perfect For Women Over 40
            
            
        As we age, our bodies change in ways that require us to adapt our fitness routines. "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," explains Petra, "so we need to exercise differently."
The beauty of these standing exercises is that they don't require getting up and down from the floor. Petra points out that these moves are "really effective and will pull that tummy in," with the added bonus that "you can do them anywhere."

            
                The Hidden Benefits Beyond a Flatter Stomach
            
            
        ​Natural Booster #5: Gut-Supporting ProbioticsShutterstockBefore diving into the exercises, it's important to understand why core strength matters. "By strengthening, tightening and toning our core, you'll reduce the risk of back pain and injuries," says Petra.
A strong core also helps support your pelvis, lower back, and hip muscles, improving balance and stability. "You'll be less likely to fall over and it also allows for a solid firmer centre making you less likely to suffer from any back pain," Petra adds. Read on for the 5-minute standing ab workout.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                1. Standing Crunches
            
            
        Shutterstock
This exercise works all the muscles at the front of your abdomen and is particularly effective for that stubborn lower belly area.
How to do it:
Stand with feet hip-distance apart
Raise your arms straight up in the air
Lift one knee while simultaneously pulling your arms down into a crunch position
Keep your stomach engaged throughout the movement
Perform slowly and with control.
"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," says Petra.
Reps: Aim for 30 total reps. Start with 3 sets of 10 if needed.

            
                 2. Elbow to Knee
            
            
        This move challenges the rotation of your core, specifically targeting the transverse abdominal muscles.
How to do it:
Stand with feet hip-distance apart
Place your hands by your ears
In a twisting motion, touch your elbow to the opposite knee
Keep your stomach strong throughout the exercise.
"This exercise challenges the rotation of our core, working the transverse muscles here at the side," Petra explains.
Reps: Work up to 30 reps in one go. Begin with 3 sets of 10 or 2 sets of 15 if needed.

            
                3. Toe Touches
            
            
        Shutterstock
This simple but effective exercise engages both your abdominals and legs.
How to do it:
Stand with feet hip-distance apart
Lift your left leg and touch it with your right hand
Repeat on the opposite side
Movement should be slow and controlled.
"Don't worry if you can't touch your toes," Petra reassures, "touching your knee or your shin is just as good."
Reps: Aim for 30 reps in one set followed by a 15-second break. If that's too challenging, 15 reps will also be effective.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                4. Forward Punches
            
            
        Shutterstock
This dynamic exercise works the transverse abdominal muscles while also getting your heart rate up.
How to do it:
Stand with feet wider apart
Keep knees slightly bent
Punch from side to side, twisting your torso
Squeeze your stomach as you twist
Extend your arms as if reaching for the opposite side of the room.
"I really love this exercise. It's great for fitness, it gets the heart going and it gets a sweat on," says Petra.
Reps: Perform 30 counts without stopping if possible.

            
                Put It All Together For Maximum Results
            
            
        ​1. Standing CrunchesShutterstockCombine all four exercises for a quick yet effective core workout:
1. 30 reps of standing crunches
2. 15-second rest
3. 30 reps of elbow to knee
4. 15-second rest
5. 30 reps of toe touches
6. 15-second rest
7. 30 reps of forward punches.
"These four moves combined will give you a great five-minute workout that you can do anywhere," Petra says. "For example, if you have a few minutes spare at work or home, you can stand up and get this workout done."
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Make These Exercises Part Of Your Daily Routine
            
            
        Shutterstock
The key to seeing improvement in your midsection is consistency. "Remember if you want real results then you have to stay consistent with this workout," advises Petra. To make it more enjoyable, she suggests putting on your favorite music while exercising.
"I'm not saying these are the only ab exercises you should do," Petra clarifies, "but if you include them in your daily routine two or three times a week or whatever you can do, you are going to see results in your waistline, in your health, your body and your strength."

            
                Don’t Forget About Healthy Eating
            
            
        ShutterstockFor optimal results, Petra recommends increasing your daily activity, reducing sitting time, and following a healthy diet. "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach," she adds.
Start these four simple exercises today and take the first step toward a stronger, flatter midsection in just 5 minutes a day—no matter your age.

        
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Fitness & Workouts
        4 Standing Ab Exercises to Flatten Stomach
    
Copyright Petra Genco/YouTube
By Christopher RobackMar 24, 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.
Finding time for floor exercises can be challenging, and as we age, getting up and down becomes increasingly difficult. But what if you could transform your midsection without ever having to lie on the floor? That's exactly what fitness expert Petra Genco promises with her standing ab routine.
Petra Genco, a trainer with over 700,000 subscribers, has dedicated herself to helping women in their 40s, 50s, and beyond reclaim their fitness. "It's my mission to help women over 40 get back into shape and prove that it is possible and not too late for us to get our confidence back and feel great again," says Petra. Her simple 5-minute standing ab workout can be done anywhere and delivers real results for women who thought a flat stomach was no longer possible.

            
                Why These Standing Exercises Are Perfect For Women Over 40
            
            
        As we age, our bodies change in ways that require us to adapt our fitness routines. "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," explains Petra, "so we need to exercise differently."
The beauty of these standing exercises is that they don't require getting up and down from the floor. Petra points out that these moves are "really effective and will pull that tummy in," with the added bonus that "you can do them anywhere."

            
                The Hidden Benefits Beyond a Flatter Stomach
            
            
        ​Natural Booster #5: Gut-Supporting ProbioticsShutterstockBefore diving into the exercises, it's important to understand why core strength matters. "By strengthening, tightening and toning our core, you'll reduce the risk of back pain and injuries," says Petra.
A strong core also helps support your pelvis, lower back, and hip muscles, improving balance and stability. "You'll be less likely to fall over and it also allows for a solid firmer centre making you less likely to suffer from any back pain," Petra adds. Read on for the 5-minute standing ab workout.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                1. Standing Crunches
            
            
        Shutterstock
This exercise works all the muscles at the front of your abdomen and is particularly effective for that stubborn lower belly area.
How to do it:
Stand with feet hip-distance apart
Raise your arms straight up in the air
Lift one knee while simultaneously pulling your arms down into a crunch position
Keep your stomach engaged throughout the movement
Perform slowly and with control.
"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," says Petra.
Reps: Aim for 30 total reps. Start with 3 sets of 10 if needed.

            
                 2. Elbow to Knee
            
            
        This move challenges the rotation of your core, specifically targeting the transverse abdominal muscles.
How to do it:
Stand with feet hip-distance apart
Place your hands by your ears
In a twisting motion, touch your elbow to the opposite knee
Keep your stomach strong throughout the exercise.
"This exercise challenges the rotation of our core, working the transverse muscles here at the side," Petra explains.
Reps: Work up to 30 reps in one go. Begin with 3 sets of 10 or 2 sets of 15 if needed.

            
                3. Toe Touches
            
            
        Shutterstock
This simple but effective exercise engages both your abdominals and legs.
How to do it:
Stand with feet hip-distance apart
Lift your left leg and touch it with your right hand
Repeat on the opposite side
Movement should be slow and controlled.
"Don't worry if you can't touch your toes," Petra reassures, "touching your knee or your shin is just as good."
Reps: Aim for 30 reps in one set followed by a 15-second break. If that's too challenging, 15 reps will also be effective.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                4. Forward Punches
            
            
        Shutterstock
This dynamic exercise works the transverse abdominal muscles while also getting your heart rate up.
How to do it:
Stand with feet wider apart
Keep knees slightly bent
Punch from side to side, twisting your torso
Squeeze your stomach as you twist
Extend your arms as if reaching for the opposite side of the room.
"I really love this exercise. It's great for fitness, it gets the heart going and it gets a sweat on," says Petra.
Reps: Perform 30 counts without stopping if possible.

            
                Put It All Together For Maximum Results
            
            
        ​1. Standing CrunchesShutterstockCombine all four exercises for a quick yet effective core workout:
1. 30 reps of standing crunches
2. 15-second rest
3. 30 reps of elbow to knee
4. 15-second rest
5. 30 reps of toe touches
6. 15-second rest
7. 30 reps of forward punches.
"These four moves combined will give you a great five-minute workout that you can do anywhere," Petra says. "For example, if you have a few minutes spare at work or home, you can stand up and get this workout done."
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Make These Exercises Part Of Your Daily Routine
            
            
        Shutterstock
The key to seeing improvement in your midsection is consistency. "Remember if you want real results then you have to stay consistent with this workout," advises Petra. To make it more enjoyable, she suggests putting on your favorite music while exercising.
"I'm not saying these are the only ab exercises you should do," Petra clarifies, "but if you include them in your daily routine two or three times a week or whatever you can do, you are going to see results in your waistline, in your health, your body and your strength."

            
                Don’t Forget About Healthy Eating
            
            
        ShutterstockFor optimal results, Petra recommends increasing your daily activity, reducing sitting time, and following a healthy diet. "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach," she adds.
Start these four simple exercises today and take the first step toward a stronger, flatter midsection in just 5 minutes a day—no matter your age.

        
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        4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body
    

        Shutterstock
    
By Leah GrothJul 09, 2024
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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   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.
What is the secret to getting rid of belly fat and flattening your abs? While there are a few components to achieving a perfectly chiseled and flat midsection, specific exercises can help get you there. In a viral video shared by the TikTok account @Itz_About_health that has racked up a whopping 5 million views, one woman claims that doing three sets of four ab exercises helped her achieve the abs of her dreams. “Exercises I did to go from this to this,” she says in the brief clip. She also demonstrates each of the moves, which you can easily do in the comfort of your own home. 
Plank Dips@itz_about_healthWeight Loss Exercises At Home  #weightlose #fitness #weightlossresults #weightloss #lossweight #weightlossjourney #healthyandfit #igweightloss #fatlos
Her first move? 3 sets of 10 plank dips, which involves getting into plank position and dipping her waist from left to right. Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant tells The Body Network that planks are a great exercise. However, if you are a beginner, you might want to ease into the move. 
Russian TwistsShutterstock
Next she does 3 sets of 15 Russian Twists. “Weight is optional,” she says. Russian Twists are a great exercise for your core, but especially the obliques. 
Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast
Bicycle CrunchesShutterstock
Her third exercise is 3 sets of 15 bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. She repeats on the other side. 
Knife JacksShutterstock
Her last exercise is 3 sets of 10 leg alternating knife jacks. Keeping her back on the ground, she lifts her left leg slightly up, meeting her right hand with a straight arm to the left leg. She repeats on the other side. 
Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer
But Remember, Abs Are Made in the KitchenShutterstock
Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal reminds that you can’t out-exercise a bad diet and that “abs are made in the kitchen.” In order to get flat abs you need to exercise but also “be diligent with your nutrition,” she says. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.”
💪🔥Body Booster: Ab work will help build up your abdominal muscles. But if you really want flat abs you will have to adjust your diet accordingly. 
Fitness & Workouts
        5 Pilates Exercises for a Flat Stomach in 14 Days
    
eso_transform_within/Instagram
By Leah GrothJun 22, 2024
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:
                       

   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.
Pilates is one of the most popular workouts in the world for a reason: It helps people achieve that long, lean, and perfectly sculpted body that so many celebrities and models have. Vas Priebe is a Holistic Health Coach who is certified in both yoga and Pilates. She recently spoke with The Body Network about how to incorporate Pilates into your life and how it can help you achieve a flat stomach in just a few weeks. 
Stretch First
Shutterstock
“The biggest tip is stretching first so that your body is more open. When your body is more open, your body functions more effectively making muscle engagement easier. Better engagement equals better results,” says Vas. 
Keep the Following in Mind Before You Start
Shutterstock
Before moving onto her 5 exercises, she starts with the following tips:
Open inner thighs and hips before you begin your ab workout. 
Less is more with abs when done properly. 
Be patient, move intentionally with your breath, feel your body as you move and take your time. 
Keep your neck, jaw, face, throat soft.Tension in those places steals the work away from the abs. 
Abs should always be softening inward, as if they are hugging and supporting your spine, not bracing outward. 
Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert
Exercise 1: Wide Legged Forward Fold
Shutterstock
“Take your arms out to a T and step your feet as wide as your arm span. Keep your feet facing forward. Hinge at your hips and place hands on the ground. Bend your knees and lengthen your spine to a table top position, arms beneath shoulders. Crown of head away from tail. Shift your weight back to the right heel as you lengthen and straighten your left leg. Hold for a breath cycle and then switch. Go back and forth, moving with breath for a minute or so,” says Vas. 
Exercise 2: Runner’s Lunge
Shutterstock
“Step your right foot outside your right hand. Turn your toes out slightly. Step your left leg back and lower back knee. Come to finger tips, lengthen and lift your spine tall, square your shoulders. Engage your glutes as you bend deeper into the lunge. Maintain length in spine and length through the back leg. Hold for 30 seconds or a few breath cycles and then switch,” she instructs. 
Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy
Exercise 3: Table Top Knee Taps
Shutterstock
“Start in a table top position. Lengthen and lift your spine, crown of head reaches from tail. Square off shoulders and hips. Take an inhale and widen through your rib cage as you firmly press into the ground and maintain a long spine. Sustain your width and length as you exhale and lift your knees 2 inches from the ground.Inhale and tap them gently back down. Exhale and lift. Repeat 2 sets 8-10 reps,” suggests Vas. 
Exercise 4: Supine Marches
Shutterstock
“Lie on your back, arms by your side, legs in table top. Flex your ankles. Maintain a neutral pelvis. On an exhale, hinge at your hip and lower your right leg towards the ground. Knee stays bent in the tabletop position. Belly softens inward as leg lowers. Inhale and lift the leg back to start position. Move with your breath slowly, ensuring a sense of the abs softening inward on your exhale. Repeat 2 sets 8 reps on each side,” says Vas. 
Related: 12 Powerful Ways to Transform Your Body at Any Age
Exercise 5: Chest Life
Shutterstock
“Lie on your back, neutral pelvis, hands behind your head at the base of your skull. Elbows slightly wider than the shoulders. Lengthen through your under arms. Take legs to a table top position, knees together, toes pointed. Prep is important here. Lift your head and chest and hold. Take a big inhale into your side body as you lengthen through you under arms and engage your triceps and lats. Hold your head up with your arms so that you often your neck and engage your core. As you exhale, soften your abdominals into your body maintaining width through your rib cage and lower abs. Avoid your belly popping upwards, brace inward instead. Hold the position keeping an eye on your abs. Watch them on the exhale to ensure they are softening inward. Take 8-10 long slow breaths holding the position, legs in table top, head and chest lifted.” 
💪🔥Body Booster:Research backs up the many benefits of Pilates. Studies have found it can help increase muscle strength, endurance, and flexibility, and improve posture and balance. 
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        Shutterstock/Dmytro Flisak
    
By Ferozan MastJun 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 
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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.
TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.
Sit Ups and Crunches All Day@andrewholmes79How to lose stubborn belly fat once and for all.
Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”
Burning Belly Fat Specifically?Shutterstock
Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.
Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets
Pesky GeneticsShutterstock
Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."
Yes, Abs Are Made In the KitchenShutterstock
Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”
Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too 
Slow and Steady Wins the AbsShutterstock
As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.
💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.
Fitness & Workouts
        This Ab Routine and Eating Plan Will Get You Defined Abs Fast
    
jayyplatz/TikTok
By Leah GrothJul 13, 2024
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:
                       

   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.
Who doesn’t want flat abs? A chiseled midsection is one of the most desired physical attributes, according to multiple surveys and TikTok searches. In fact, hashtags like #flattummy and #flatabs amass BILLIONS of views. Jay Platz (@jayplatz) is a fitness influencer who claims to have an 8-pack. In one of his many viral videos offering diet and fitness tips, he reveals a short but effective workout for defined abs. “Alright, you guys asked. You guys received, this is the only routine you guys need for well-defined abs. Alright, it's quick and easy. It should take you about like 10 minutes each day. Nothing crazy,” he says in the video. 
First, Get Your Diet in Order@jayyplatzReplying to @FcB no excuses to skip abs at the end of your sessions now #gym #fitness #gymtok #fittok #routine #gymmotivation #fitnessmotivation #fitnesstips #diet #motivation #inspiration #gymlife
He starts by explaining that diet is key. “Honestly, before we even start, you guys need to get your eating in check,” Jay explains. “If you want that leaner look, you have to eat lower calorie dense foods to decrease your body fat. In a bulking context, you need to build them as well, so they show at a higher body fat.”
Hanging Leg RaisesShutterstock
“For the first movement we have hanging leg raises for five sets,” he says, recommending 10 to 15 reps. “Try not to swing too much and keep your back straight,” he writes. 
Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer
Incline Reverse CrunchShutterstock
“Moving on to the second movement, incline reverse crunch,” he says, recommending the same reps and sets.”
Seated Ab TucksShutterstock
Next, he recommended doing seated ab tucks for about 30 seconds. 
Starfish CrunchesShutterstock
His next exercise? “Starfish crunches for 30 seconds,” he says. This is a great ab workout that you can do at home without weights, explains Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant.
PlanksShutterstock
Then, it is time to plank for one minute. However, if you are a beginner you might not be able to do a minute plank. “Planks are difficult,” says Gamble. 
One Down Two UpsShutterstock
His second to last exercise is one down two ups for 30 seconds. 
Related: 5 Key Benefits of Ozempic for Weight Management Explained
Heel TapsShutterstock
The last exercise he recommends is heel taps for one minute.
💪🔥Body Booster: Limit workouts to 14-16 reps per body part. Avoid overexertion for best results. Patience is key in fitness. If your diet is bad, no amount of crunches, planks, or sit ups will help you get flat abs. Focus on your eating habits first, and exercises second. 
Fitness & Workouts
        49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts
    

        Copyright tracycampoli/Instagram
    
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.
The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

            
                The 20-Second Workout That Changed Everything
            
            
        Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.
"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."
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                Focus on Strength
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

            
                Why Her Old Workouts Weren't Working
            
            
        
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"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."
Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

            
                Chill Out To Slim Down
            
            
        
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Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.
The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

            
                Eat This, Not That
            
            
        
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Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.
For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.
Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Dress Smart, Look Slimmer
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.
On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

            
                You're Not Invisible After 40
            
            
        
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Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."
She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

            
                My Ballet Trick That Works Every Time
            
            
        
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Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.
"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.
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                Start Today, See Results Tomorrow
            
            
        
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Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.
By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.
Nutrition & Diet
        7 Habits to Make You “Unrecognizable” in Just 4 Months
    

        Copyright precious_soul14/Instagram
    
By Leah GrothMar 25, 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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✓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.
Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes. 

            
                Wake Up Early
            
            
        
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Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too


            
                Write Down Your Thoughts Before Bed
            
            
        ​De-StressShutterstockNext, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

            
                Learn an Online Skill
            
            
        ShutterstockHer third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.
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                Exercise Four Times a Week
            
            
        ShutterstockShe also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes. 

            
                Sit in Silence
            
            
        ​And, They Reduce Her CravingsShutterstock“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says. 
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Sleep
            
            
        ​You’re Sleeping Less Than 7 HoursShutterstockMake sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

            
                Repeat
            
            
        ​Bottom Line: Don’t Skip BreakfastShutterstockHer last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 Best Foods for Melting Fat Over 40
    

        I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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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.
Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40. 

            
                Lean Protein
49. White fish (like cod): 48 caloriesShutterstockMy first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.
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                Leafy Greens 
            
            
        20. Arugula: 25 caloriesShutterstockAnother one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

            
                Berries 
            
            
        43. Blackberries: 43 caloriesShutterstockAnother great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

            
                Healthy Fats
            
            
        ShutterstockHealthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Probiotic-Rich Foods
            
            
        6. Kimchi: 15 caloriesShutterstockDon’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

            
                Whole Grains 
            
            
        ShutterstockLastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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