5 Best Low-Impact Exercises That Transform Your Body After 50

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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        5 Best Low-Impact Exercises That Transform Your Body After 50
    Stay active and pain-free with these gentle but effective movements
By Maria VazquezApr 09, 2025
Maria Vazquez
Head of Training at MYWOWFIT
Maria Vazquez, NASM-CPT is a Head of Training at MYWOWFIT.
 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.

        Shutterstock
    
By Maria VazquezApr 09, 2025
Maria Vazquez
Head of Training at MYWOWFIT
Maria Vazquez, NASM-CPT is a Head of Training at MYWOWFIT.
 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.
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As a fitness specialist who works primarily with adults over 50, I've seen firsthand how challenging it can be to stay active as we age. Maybe you've tried hitting the gym only to find that those high-intensity workouts leave your joints screaming, or perhaps you've convinced yourself that serious exercise just isn't in the cards anymore. I'm here to tell you that transforming your body after 50 is absolutely possible—and you don't need to punish yourself to do it. Read on to discover five low-impact exercises that can change your life without wrecking your body.

            
                Why Your Body Needs Gentle Movement Now
            
            
        Shutterstock
Let's be honest—the biggest hurdle for many of us over 50 isn't physical, it's mental. We either think we're too old for serious exercise or we get discouraged when we can't keep up with the same routines we did in our 30s. Many of us are already dealing with some stiffness or joint pain, and the last thing we want is to make it worse.
That's where low-impact exercise comes in. These movements are gentle on your joints but still effective for building strength, improving balance, and boosting your overall fitness. They're sustainable, meaning you can do them regularly without risking injury or excessive fatigue. Best of all, most can be done right at home—no fancy gym membership required.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                Strengthen Your Legs Without Standing Up
            
            
        Shutterstock
Don't let the simplicity fool you—seated marching is a powerhouse move for building leg strength and improving coordination. It's perfect if you're just getting back into fitness or if standing exercises are challenging for you right now.
Simply sit tall in a chair with your feet flat on the floor, then lift one knee up toward your chest, lower it back down, and repeat with the other leg. Aim for 1-2 minutes of continuous marching, 3-4 times per week. Keep your posture tall and avoid leaning back in the chair to prevent any strain on your lower back.
Want to make it easier? Slow down your pace or don't lift your knees quite as high. Ready for more challenge? Speed up slightly or add light ankle weights for extra resistance.

            
                 Say Goodbye to Weak Knees
            
            
        Shutterstock
Standing leg curls are fantastic for targeting the hamstrings—those muscles at the back of your thighs that often get neglected. These muscles are crucial for knee stability, which becomes increasingly important as we age.
To perform this exercise, stand tall holding onto a chair or counter for support. Slowly bend one knee, bringing your heel toward your buttocks, then lower it back down with control. Do 2-3 sets of 10-12 repetitions on each leg, 3-4 times per week.
For an easier version, just bend your knee slightly and focus on slow, controlled movements. If you're looking for more challenge, hold the bent position for a few seconds before lowering, or add ankle weights for resistance. Remember not to arch your back during this movement—keep your spine neutral to avoid discomfort.

            
                Walk This Way to Prevent Falls
            
            
        Shutterstock
As we age, our balance often deteriorates without us even noticing—until we have a close call or a fall. Heel-to-toe walking is a simple yet incredibly effective exercise for improving balance and stability.
Find a clear path in your home, perhaps along a hallway where you can use the wall for support if needed. Place the heel of your right foot directly in front of the toes of your left foot, as if you're walking on a tightrope. Continue this pattern, placing the heel of each foot directly in front of the toes of the other foot. Do this for 1-2 minutes at a time, several times per week.
If this feels too challenging, start with slightly smaller steps and a slower pace. As your balance improves, you can gradually increase your walking time. Keep your posture aligned and resist the urge to lean forward as you walk.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Your Hips Will Thank You for This One
            
            
        Shutterstock
Many exercise routines focus on forward movement, but our bodies need to be strong in all directions. Side-stepping specifically targets the hip muscles that support lateral movement, which is essential for stability and preventing falls.
Stand with your feet hip-width apart, knees slightly bent. Step to the right with your right foot, then bring your left foot to meet it. Continue stepping to the right for several steps, then reverse direction and step to the left. Perform side-stepping for 1-2 minutes, 3-4 times per week.
For a less challenging version, take smaller steps or rest more frequently. Want more of a workout? Increase your pace or place a resistance band around your legs just above the knees. Throughout the exercise, keep your chest up and avoid slouching or turning your body too much—the movement should come from your hips and legs.

            
                Tap Your Way to Better Balance
            
            
        Shutterstock
Our ankles often get overlooked in fitness routines, but they're crucial for mobility and balance. Toe taps are a simple exercise that improves coordination while strengthening the lower legs and ankles.
Sit in a chair with good posture and feet flat on the floor. Keeping your heel on the ground, lift the toes of your right foot up toward your shin, then tap them back down. Repeat with the left foot, alternating between feet. Perform 2-3 sets of 10-15 repetitions per leg, 3-4 times per week.
If you find this challenging, slow down the movement and rest between sets. For more difficulty, increase your speed or add a light weight across your feet. Remember to keep your movements deliberate and controlled—jerky motions can strain the knees.

            
                No Need to Overthink Your Workout Schedule
            
            
        14 Simple Lifestyle Changes That Melt Away 1 Pound a WeekShutterstockDon't overthink it—you don't need an elaborate training schedule to see results. Start by choosing 3-4 days each week for your exercise sessions. Aim for about 30 minutes per session, mixing the exercises we've covered for a balanced approach to strength and balance.
If 30 consecutive minutes feels like too much, break it up! Try 10 minutes in the morning, 10 at midday, and 10 in the evening. The body doesn't care if your exercise is spread throughout the day or done all at once—what matters most is consistency.
Remember to listen to your body and rest when needed. Some days you might feel energetic and do more, while other days might call for a gentler approach. That flexibility is one of the beauties of these low-impact exercises.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Eat This to Bounce Back Faster
            
            
        5 Best Ways to Lose Weight in 2 Weeks After 50ShutterstockExercise is only part of the equation—what you eat plays a huge role in how your body responds to movement, especially after 50. Our bodies typically need more protein as we age to maintain muscle mass, and recovery time often lengthens.
Focus on a balanced diet that includes lean proteins, plenty of vegetables, and whole grains. Stay well-hydrated, as dehydration can exacerbate joint pain and reduce energy levels. On your rest days, consider light stretching or a slow walk to promote recovery without overtaxing your system.
Perhaps most importantly, prioritize sleep. Quality rest is when your body repairs itself, and good sleep has been linked to better weight management, improved mood, and faster recovery from exercise.

            
                The Changes You'll Notice (And Feel)
            
            
        5 Menopause-Soothing Foods for Quick ReliefShutterstockStick with these exercises consistently for just a few months, and you'll begin to notice real changes in how you feel and move. Most of my clients report stronger legs with less joint pain, making everyday activities like climbing stairs or getting up from a chair noticeably easier.
You'll likely build endurance, meaning activities that once left you winded may become manageable or even enjoyable. Many people also notice improved fluid balance in their bodies—less water retention means you may feel lighter and less bloated.
Don't expect overnight transformations, but do look for subtle improvements in how you feel day to day. These small wins compound over time into significant changes in your quality of life.

            
                Feeling Overwhelmed? Start Here
            
            
        ​5. Use Progressive Muscle Relaxation TechniquesShutterstockIf you're feeling overwhelmed at the thought of starting a new fitness routine, here's my best advice: start small. Pick just one or two exercises that appeal to you—perhaps walking or gentle stretching—and build from there.
On days when you're tired or lacking motivation, fall back on those favorite exercises. Something is always better than nothing, and maintaining the habit of movement is more important than any individual workout.
If you're struggling to stay consistent or just want more guidance, consider working with a trainer, either in person or virtually. Having someone to guide you, answer questions, and hold you accountable can make all the difference in your success.
The truth is, it's never too late to improve your fitness, and your body is more capable than you might think. These low-impact exercises offer a gentle but effective path to better health—all you need to do is take the first step.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
agingafter 50fitnesslow-impactexercises

        
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        5 Best Low-Impact Exercises After 50
    
        Shutterstock
    
By Maria VazquezApr 09, 2025
Maria Vazquez
Head of Training at MYWOWFIT
Maria Vazquez, NASM-CPT is a Head of Training at MYWOWFIT.
 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.
As a fitness specialist who works primarily with adults over 50, I've seen firsthand how challenging it can be to stay active as we age. Maybe you've tried hitting the gym only to find that those high-intensity workouts leave your joints screaming, or perhaps you've convinced yourself that serious exercise just isn't in the cards anymore. I'm here to tell you that transforming your body after 50 is absolutely possible—and you don't need to punish yourself to do it. Read on to discover five low-impact exercises that can change your life without wrecking your body.

                Why Your Body Needs Gentle Movement Now
            
        Shutterstock
Let's be honest—the biggest hurdle for many of us over 50 isn't physical, it's mental. We either think we're too old for serious exercise or we get discouraged when we can't keep up with the same routines we did in our 30s. Many of us are already dealing with some stiffness or joint pain, and the last thing we want is to make it worse.
That's where low-impact exercise comes in. These movements are gentle on your joints but still effective for building strength, improving balance, and boosting your overall fitness. They're sustainable, meaning you can do them regularly without risking injury or excessive fatigue. Best of all, most can be done right at home—no fancy gym membership required.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

                Strengthen Your Legs Without Standing Up
            
        Shutterstock
Don't let the simplicity fool you—seated marching is a powerhouse move for building leg strength and improving coordination. It's perfect if you're just getting back into fitness or if standing exercises are challenging for you right now.
Simply sit tall in a chair with your feet flat on the floor, then lift one knee up toward your chest, lower it back down, and repeat with the other leg. Aim for 1-2 minutes of continuous marching, 3-4 times per week. Keep your posture tall and avoid leaning back in the chair to prevent any strain on your lower back.
Want to make it easier? Slow down your pace or don't lift your knees quite as high. Ready for more challenge? Speed up slightly or add light ankle weights for extra resistance.

                 Say Goodbye to Weak Knees
            
        Shutterstock
Standing leg curls are fantastic for targeting the hamstrings—those muscles at the back of your thighs that often get neglected. These muscles are crucial for knee stability, which becomes increasingly important as we age.
To perform this exercise, stand tall holding onto a chair or counter for support. Slowly bend one knee, bringing your heel toward your buttocks, then lower it back down with control. Do 2-3 sets of 10-12 repetitions on each leg, 3-4 times per week.
For an easier version, just bend your knee slightly and focus on slow, controlled movements. If you're looking for more challenge, hold the bent position for a few seconds before lowering, or add ankle weights for resistance. Remember not to arch your back during this movement—keep your spine neutral to avoid discomfort.

                Walk This Way to Prevent Falls
            
        Shutterstock
As we age, our balance often deteriorates without us even noticing—until we have a close call or a fall. Heel-to-toe walking is a simple yet incredibly effective exercise for improving balance and stability.
Find a clear path in your home, perhaps along a hallway where you can use the wall for support if needed. Place the heel of your right foot directly in front of the toes of your left foot, as if you're walking on a tightrope. Continue this pattern, placing the heel of each foot directly in front of the toes of the other foot. Do this for 1-2 minutes at a time, several times per week.
If this feels too challenging, start with slightly smaller steps and a slower pace. As your balance improves, you can gradually increase your walking time. Keep your posture aligned and resist the urge to lean forward as you walk.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

                Your Hips Will Thank You for This One
            
        Shutterstock
Many exercise routines focus on forward movement, but our bodies need to be strong in all directions. Side-stepping specifically targets the hip muscles that support lateral movement, which is essential for stability and preventing falls.
Stand with your feet hip-width apart, knees slightly bent. Step to the right with your right foot, then bring your left foot to meet it. Continue stepping to the right for several steps, then reverse direction and step to the left. Perform side-stepping for 1-2 minutes, 3-4 times per week.
For a less challenging version, take smaller steps or rest more frequently. Want more of a workout? Increase your pace or place a resistance band around your legs just above the knees. Throughout the exercise, keep your chest up and avoid slouching or turning your body too much—the movement should come from your hips and legs.

                Tap Your Way to Better Balance
            
        Shutterstock
Our ankles often get overlooked in fitness routines, but they're crucial for mobility and balance. Toe taps are a simple exercise that improves coordination while strengthening the lower legs and ankles.
Sit in a chair with good posture and feet flat on the floor. Keeping your heel on the ground, lift the toes of your right foot up toward your shin, then tap them back down. Repeat with the left foot, alternating between feet. Perform 2-3 sets of 10-15 repetitions per leg, 3-4 times per week.
If you find this challenging, slow down the movement and rest between sets. For more difficulty, increase your speed or add a light weight across your feet. Remember to keep your movements deliberate and controlled—jerky motions can strain the knees.

                No Need to Overthink Your Workout Schedule
            
        14 Simple Lifestyle Changes That Melt Away 1 Pound a WeekShutterstockDon't overthink it—you don't need an elaborate training schedule to see results. Start by choosing 3-4 days each week for your exercise sessions. Aim for about 30 minutes per session, mixing the exercises we've covered for a balanced approach to strength and balance.
If 30 consecutive minutes feels like too much, break it up! Try 10 minutes in the morning, 10 at midday, and 10 in the evening. The body doesn't care if your exercise is spread throughout the day or done all at once—what matters most is consistency.
Remember to listen to your body and rest when needed. Some days you might feel energetic and do more, while other days might call for a gentler approach. That flexibility is one of the beauties of these low-impact exercises.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

                Eat This to Bounce Back Faster
            
        5 Best Ways to Lose Weight in 2 Weeks After 50ShutterstockExercise is only part of the equation—what you eat plays a huge role in how your body responds to movement, especially after 50. Our bodies typically need more protein as we age to maintain muscle mass, and recovery time often lengthens.
Focus on a balanced diet that includes lean proteins, plenty of vegetables, and whole grains. Stay well-hydrated, as dehydration can exacerbate joint pain and reduce energy levels. On your rest days, consider light stretching or a slow walk to promote recovery without overtaxing your system.
Perhaps most importantly, prioritize sleep. Quality rest is when your body repairs itself, and good sleep has been linked to better weight management, improved mood, and faster recovery from exercise.

                The Changes You'll Notice (And Feel)
            
        5 Menopause-Soothing Foods for Quick ReliefShutterstockStick with these exercises consistently for just a few months, and you'll begin to notice real changes in how you feel and move. Most of my clients report stronger legs with less joint pain, making everyday activities like climbing stairs or getting up from a chair noticeably easier.
You'll likely build endurance, meaning activities that once left you winded may become manageable or even enjoyable. Many people also notice improved fluid balance in their bodies—less water retention means you may feel lighter and less bloated.
Don't expect overnight transformations, but do look for subtle improvements in how you feel day to day. These small wins compound over time into significant changes in your quality of life.

                Feeling Overwhelmed? Start Here
            
        ​5. Use Progressive Muscle Relaxation TechniquesShutterstockIf you're feeling overwhelmed at the thought of starting a new fitness routine, here's my best advice: start small. Pick just one or two exercises that appeal to you—perhaps walking or gentle stretching—and build from there.
On days when you're tired or lacking motivation, fall back on those favorite exercises. Something is always better than nothing, and maintaining the habit of movement is more important than any individual workout.
If you're struggling to stay consistent or just want more guidance, consider working with a trainer, either in person or virtually. Having someone to guide you, answer questions, and hold you accountable can make all the difference in your success.
The truth is, it's never too late to improve your fitness, and your body is more capable than you might think. These low-impact exercises offer a gentle but effective path to better health—all you need to do is take the first step.
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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        6 Strength Exercises That Reverse Muscle Loss After 50
    
        Copyright joshyorkgg/Instagram
    
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder &amp; CEO of GYMGUYZ.
 See Full Bio 
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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.
As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

                Why Your Muscles Need Extra Attention After 50
            
        5 Best Low-Impact Exercises That Transform Your Body After 50ShutterstockAs people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.
In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

                How Strength Training Benefits Your Aging Body
            
        ShutterstockStrength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

                1. Squats: The Foundation Builder
            
        ​Practice Tips for SquatsShutterstockHow to do it step-by-step:
Stand with your feet straight and shoulder-width apart.
Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
Bend your knees while keeping your back straight.
Lower to a 90-degree angle.
Slowly stand back up and repeat.
How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.
Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.
Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

                2. Lunges: Balance and Strength Combined
            
        ShutterstockHow to do it step-by-step:
Begin with your feet together and shoulder-width apart.
Place your hands on your hips.
Take a step forward with one leg.
Bend your knees until at a 90-degree angle.
Raise your body back up.
Bring the front foot back to the start position.
Repeat with the opposite leg.
How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.
Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.
Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

                3. Tricep Dips: Upper Body Strength Builder
            
        Shutterstock
How to do it step-by-step:
Sit on the ground in front of a chair or bench.
Place your feet flat on the ground.
Put your palm on the chair or bench with your fingers facing forward.
Lift your hips off the ground.
Lower your body back down by bending your elbows.
Press down on your hands to straighten your arms back to the raised position.
How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.
Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.
Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

                4. Push-Ups: Total Upper Body Strengthener
            
        ​Push-UpsShutterstockHow to do it step-by-step:
Lie flat on your stomach.
Put your hands next to your chest.
Press up on your hands to lift off the ground.
Bend your elbows to lower back to the ground and repeat.
How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.
Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.
Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

                5. Sit-Ups: Core Power Builder
            
        5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstockHow to do it step-by-step:
Lie on your back.
Bend your knees so your feet are flat on the floor.
Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
Curl your body up towards your knees.
Slowly control your body back down to the ground.
How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.
Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.
Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

                6. Plank: Full-Body Stability Master
            
        ShutterstockHow to do it step-by-step:
Lie flat on the floor with your stomach down.
Place your hands or elbows under your shoulders.
Push up off the ground to raise your body.
Hold the position for a pre-selected duration.
How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.
Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.
Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

                Your Weekly Workout Plan for Optimal Results
            
        1. Squat Pulse with Calf RaiseShutterstockSplit the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.
An example of the breakdown would be:
Day 1 – Lower Body and Core
Squats: 3 sets of 10-15
Lunges: 2-3 sets of 10-15 per side
Sit-Ups: 2-3 sets of 10-15
Planks: 3 sets of 8-12 30-second holds
Day 2 – Upper Body
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 3 – Rest or Light Activity
Walking, yoga, stretching
Day 4 – Full Body
Squats: 3 sets of 10-15
Lunges: 2-3 sets of 10-15 per side
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Sit-Ups: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 5 – Rest or Light Activity
Walking, yoga, stretching, mobility
Day 6 – Core and Upper Body
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Sit-Ups: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 7 - Rest

                What Results to Expect From Your New Routine
            
        ​1. Walking LungesShutterstockConstancy is the key to any workout routine and generating the best results.
After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.
At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.
Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

                One Final Tip for Getting Started
            
        ShutterstockStart by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Chris Freytag is a fitness and lifestyle influencer and the founder of Get Healthy U, a comprehensive fitness hub. In a recent viral video she gets real about bra bulge. “Yup - It happens as we age 🤪 Skin loosens and you feel like you get a little ‘spill over’ from your bra. Call it back fat, bra bulge, or whatever you want but by strengthening your back muscles, you will stand taller and tighten and tone!” she says. “I love to work my back - the exercises feel powerful!” Here is everything you need to know about the workout – and her other lifestyle habits. 
Here Is the Workout
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“Do each exercise 15 reps and repeat 2 times,” she recommends. “Do this workout 3 times a week and progress to heavier weights if you don’t feel muscle fatigue!!”
1️⃣ Reverse Grip Row
2️⃣ Single Arm Row
3️⃣ Straight Arm Press Back
4️⃣ Renegade Rows
5️⃣ Overhead Pulls
Workout Buddieschrisfreytag/Instagram
In another post, Chris emphasizes the importance of workout buddies. “Increase your chance of success when it comes to reaching your fitness goals!!” she writes. “Maybe you have a friend you workout with or a family member who keeps you going. Maybe you have a gym with a squad you connect with. OR Maybe it’s an online group that motivates and inspires you!”
RELATED:9 Easy Ways to Lose Weight Without Diets
Strength Training
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Chris is a big fan of strength training. “Ladies – if you want that ‘lean and toned’ 💪 look, you are going to have to life weights and eat adequate protein! There is no way to build muscle besides doing the work!   So many women complain they are getting flabby but the only way to change that is to lift weights. And guess what there are so many benefits to lifting weights as we age,” she wrote, listing the benefits, which include building self-confidence, getting through menopause easier, strengthening bones, burning more calories at rest, and improving energy and metabolism. 
Consistencychrisfreytag/Instagram
In another post she revealed that “the secret to success” with exercise is staying consistent. “Consistency starts by taking action! Showing up for yourself each and every day, even when you may not feel “motivated” to do so. Show up, sound the best you can and feeling accomplished when it’s all said and done!” she writes. “Consistency is NOT about pushing yourself to extreme measures or neglecting rest days! Consistency IS NOT what you do once, but it IS what you do repeatedly!”
RELATED: Jeremy Ethier Reveals 3 Top Exercises for Perfect Glutes
YogaShutterstock
Chris also shares a lot of yoga workouts on her page. Why should you do yoga? According to Harvard Health, there is research backing up the many benefits. One study found that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating,” they said. 
💪🔥Body Booster: You don’t have to settle for back! Doing a few targeted exercises can help tighten sagging skin and fat.  
Fitness & Workouts
        4 Ab Exercises I Swear By for a Flatter Stomach After 40
    
Copyright petragenco/Instagram
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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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 LossBefore 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
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"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
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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
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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
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"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
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"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
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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
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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
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"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
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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
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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
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"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.
Fitness & Workouts
        3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer
    
        Shutterstock
    
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Getting older doesn't mean giving up on mobility and strength. Will Harlow, an Over-Fifties Specialist Physiotherapist, clinic owner, and bestselling author, has identified three essential movements that can help adults over 50 maintain their health and mobility. "These three movements focus on areas of the body that commonly become weak and stiff as we age," Will explains in his post. "Just doing these movements a couple of times a day is often enough to reverse that process." These simple exercises can help you move with less pain, build strength, and improve your overall health - all it takes is a few minutes each day.

                Why These Movements Matter
            
        "I've chosen these three movements because they are all to do with areas of the body that become weak and stiff and tight in people over the age of 50," Will shares. These targeted exercises address the most common mobility issues that develop with age. Each movement can be adapted to different fitness levels, so whether you're just starting your fitness journey or you're already active, you can benefit from these exercises. "I understand that the over 50s category has a whole range of abilities," Will notes, which is why he breaks down each movement into beginner, intermediate, and more advanced versions.

                Safety First
            
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
Before beginning any new exercise routine, it's important to consider your individual needs. "Make sure you get checked out by your healthcare professional to see if it's applicable to you," Will advises, "and definitely avoid any of the movements that cause pain." Your safety and comfort should always be your priority. Start slowly with the easier variations and progress only when you feel ready. Listen to your body and respect its limitations while gently expanding your capabilities.

                The Sit Back Squat
            
        ShutterstockThe sit back squat is perfect for improving mobility in your hips, knees, and ankles. "This is one of my favourite exercises," Will says, because it works multiple areas at once. To perform this exercise, find something stable to hold onto like a kitchen counter or sturdy chair. Place both hands on the support and lean slightly forward. Then sit back as if you're lowering into a chair, rounding your back as you go. "When I'm going back like this, I'm stretching my lower back... my buttock is getting stretched... I'm also stretching the quads and the calf muscles at the back," Will explains, highlighting how comprehensive this single movement is.

                Modified Sit Back Squats
            
        ShutterstockIf the full sit back squat is challenging, Will offers simpler alternatives. "If you can't do this movement, we're going to break it up into a few chunks," he suggests. You can start by simply holding onto something and leaning back to stretch your lower back. As you gain confidence, try bringing your body down toward your knees more to increase the stretch. "If your knees are sore, you can see I'm only slightly bending my knees but I'm getting all of the benefit in my hips and in my back," Will points out. For those with back issues, keeping the back straight while doing an upright squat is another excellent option.

                Practice Tips for Squats
            
        Shutterstock
Consistency is key with these exercises. "What I like to tell people to do is play around in these movements probably for two or three minutes a day," Will recommends. Experiment with different variations and holding positions that feel beneficial for your body. "Really rounding your back, bringing your bottom as close to the floor as you can is a lovely way to get a stretch all over the body," he notes. This flexibility in approach allows you to personalize the exercise to your needs while still gaining the mobility benefits.

                The Overhead Reach
            
        Shutterstock
The overhead reach targets shoulder mobility and the mid-back (thoracic spine). "Doing this a couple of times a day is key for these specific areas of the body," Will notes. Stand facing a wall with one hand placed against it and good posture. Slowly walk your fingers up the wall as high as comfortable. "For many people this exercise alone is going to be enough and it will improve your shoulder mobility," Will explains. If you feel stiffness, hold that position briefly, then gently lean into the wall before bringing your hand back down.

                Advanced Overhead Technique
            
        ​ Mistake 1: Starting with Wall Push-upsShutterstockFor those who can easily reach overhead, Will offers a progression. "If you're a bit more advanced and you can quite easily get your hand up here, what we're going to do next is walk closer to the wall until your nose is touching the wall," he instructs. From this position, maintain good posture and lift your arm off the wall without moving your nose away. "This is a great exercise to build strength and stability in the shoulder in that last movement. You'll also work on your thoracic spine control as well," Will explains. He emphasizes keeping your neck relaxed by maintaining gentle contact between your nose and the wall.

                Perfecting Your Overhead Form
            
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A post shared by Hay House UK (@hayhouseuk)
Proper form makes this exercise more effective. "The key here is to keep your neck relaxed and we do that by keeping the nose resting gently on the wall," Will advises. He also suggests engaging your core for stability: "Squeeze your glutes and then lift away." This creates a more integrated movement pattern that enhances the benefits. "Spend a couple of minutes on each side and that will really really improve your shoulder mechanics and stiffness in the upper limb and give you healthier shoulders as a result," Will promises.

                Hip Rotation Benefits
            
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
The final movement addresses a crucial area for maintaining mobility as we age. "As we get older the hips become stiffer, the ligaments tighten around the hips and if we lose cartilage in the process of arthritis, we can lose the ability to rotate the hips," Will explains. This stiffness can be the first sign of developing hip problems. "If we want to avoid unhealthy hips as we get older, this is a key exercise to do daily," he emphasizes. Regular hip rotation exercises can help maintain the joint's health and function.

                Hip Rotation Technique
            
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
Will describes this exercise as "very very simple" yet effective. Lie on your back with one leg straight and the other bent. Bring the bent leg up to a 90-degree angle with your body, then rotate the leg inward, bringing the shin across your body. Return to neutral, then rotate outward. "The leg is not moving, it's just turning and the thing that's doing the rotating is actually in my hip," Will clarifies. The hip joint serves as the pivot point, with the movement occurring from that joint rather than the knee.

                What to Expect from Hip Rotations
            
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
When practicing hip rotation, you might discover imbalances. "You might find or be surprised to find that one of them on one side is very very stiff and the other one moves quite well," Will observes. This asymmetry is common and represents "the early sign that stiffness is setting in." Don't be discouraged by initial limitations. "If you start to work on it like this, just going from one to the other as long as it's pain-free to do so, it will improve over time," he reassures. The exercise may initially feel fatiguing because you're isolating muscles that aren't used to being worked in this way.

                The Power of Consistency
            
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
The key to success with these movements is regular practice. "It doesn't take that much practice to start to see improvements, but the benefits on your mobility and your walking and your strength are definitely worth it," Will encourages. Even a few minutes dedicated to these exercises each day can lead to significant improvements over time. "If they do them over time, what it does is improve their mobility, help them move with less pain and better strength, and leads to better overall health," he shares based on his experience with clients. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    
        I Lost 30 Pounds While Eating These High-Protein Foods
    
        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

                Breakfast
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

                Lunch
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

                Green Smoothie
            
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

                Pre-Workout Snack
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

                OxyShred and Pre-Workout
            
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

                Protein Bar
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

                Dinner
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

                Dessert
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

                RDN Weighs in
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

                Try Eating More Vegetables, Expert Says
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    
        20 Things to Avoid While on Ozempic
    
        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

                Too Much Sugar
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

                Ultra-Processed Foods
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

                High-Fat Foods
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

                Sitting All Day
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

                Not Hydrating
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

                Too Much Alcohol
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

                Be Mindful of Portions
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

                Be Mindful of Coffee
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

                Don’t Skip Meals
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

                Don’t Consider It a Quick Fix
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

                Same Unhealthy Lifestyle
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

                Protect Your Health
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

                Carbonated Beverages
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

                Long-Term Goals
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

                Refined Carbohydrates
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

                Watch Out For High Fiber
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

                Junk Food
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

                Spicy Foods
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

                Always See a Medical Professional
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

                Fried Foods
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    
        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

                She Does Multiple Leg Days a Week
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

                She Does 8 to 12 Reps of Each Exercise
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

                RDLS
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

                Sumo Squat with Kettlebell
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

                Glute Bridges
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

                Cable Step Up
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

                Seated Leg Curl
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

                Core Exercise
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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