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6 Ways to Boost Your Fitness with Bananas, Says Nutritionist

Learn the tricks from a pro.

FACT CHECKED BY Christopher Roback
Beautiful red-haired woman in sunglasses holds a banana and fools around. Attractive European girl in a dress posing on a yellow background charmingly smiles.
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FACT CHECKED BY Christopher Roback

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com.


Bananas Are Good for Your Health

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“Bananas are rich in potassium, and potassium plays an essential role in muscle contraction and heart rhythm,” explains Taub-Dix. Bananas might also prevent muscle cramps, she adds.

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

They Offer a Boost of Energy

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“You’ll also get carbs from bananas that provide an energy boost,” she says, noting that they make a great post-workout snack. “Add a schmear of almond butter for sustained satisfaction and fullness.”

You Can Eat Them 30 to 60 Minutes Before a Workout

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Even if you don’t like to eat meals before you exercise, consider a banana for energy. “You might want to try a banana 30 to 60 minutes before you workout,” says Taub-Dix. “But they’re great any time of day.”

Eating Too Many May Cause Bloating

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You might not want to overdo it, however. “You can eat bananas every day, but just be aware that for some people, bananas can be constipating, which can cause you to feel heavy and bloated — not a very welcoming feeling when you’re ready to exercise,” she says.

Pair a Banana with Protein or Healthy Fat

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Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says.

RELATED:The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream

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She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt.

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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.

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com.


Bananas Are Good for Your Health

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

“Bananas are rich in potassium, and potassium plays an essential role in muscle contraction and heart rhythm,” explains Taub-Dix. Bananas might also prevent muscle cramps, she adds.

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

They Offer a Boost of Energy

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

“You’ll also get carbs from bananas that provide an energy boost,” she says, noting that they make a great post-workout snack. “Add a schmear of almond butter for sustained satisfaction and fullness.”

You Can Eat Them 30 to 60 Minutes Before a Workout

Fresh bananas on wooden backgroundShutterstock

Even if you don’t like to eat meals before you exercise, consider a banana for energy. “You might want to try a banana 30 to 60 minutes before you workout,” says Taub-Dix. “But they’re great any time of day.”

Eating Too Many May Cause Bloating

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

You might not want to overdo it, however. “You can eat bananas every day, but just be aware that for some people, bananas can be constipating, which can cause you to feel heavy and bloated — not a very welcoming feeling when you’re ready to exercise,” she says.

Pair a Banana with Protein or Healthy Fat

Banana,Yogurt,And,Spoon,breakfastShutterstock

Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says.

RELATED:The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream

Healthy,Smiling,Sports,Fitness,Slim,Woman,happy,banana,fruitShutterstock

She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt.

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,food
Shutterstock
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.

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.


1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

Banana,Yogurt,And,Spoon,breakfastShutterstock

Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

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

4. Use Them for Post-Workout Recovery

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After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

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Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

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Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

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Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

Evidence-Based

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

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

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

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”


Stop Eating Healthy and Start Eating with Intention

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

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Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

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And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

She Also Recommends These 5 Healthy Habits for Weight Loss

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In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

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The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Amp Up Your Protein Intake

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Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Also, Increase Fiber Intake

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Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Strength Train

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In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Stress Management

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Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

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“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. 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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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.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.


1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

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How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

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“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

5. Hydrate

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“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

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According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

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FACT CHECKED BY Alek Korab
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.

Some people, especially weight-conscious dieters, have an irrational fear of bananas. While bananas do have carbs and sugar, they are an unprocessed food filled with nutrients and can’t possibly lead to fat gain in isolation unless they are eating a caloric surplus in general. I have plenty of clients losing weight while eating bananas on a regular basis.


One of the most common breakfasts I see my clients eat before we begin working together is a single banana. They are an easy, fast, and nutritious choice to grab in the morning, but the problem is they are not pairing it with anything else, so the banana is quickly digested, and they are hungry an hour later, reaching for another quick carbohydrate-rich treat, which keeps the cycle going.

A better breakfast would be to pair a banana with yogurt, bend in a smoothie, and add a handful of walnuts or a side of eggs. Here are the two best banana recipes for weight loss.

1. The Easiest Protein Pancakes Ever

My most popular recipe includes bananas and has 38g of protein. This is a staple in my diet, and many of my clients love it as well.

Ingredients:⁠

  • 1 banana⁠
  • 2 large eggs
  • 1 scoop protein powder⁠ (I used @legionathletics banana crème pie casein protein)

Directions:⁠

  1. Mash banana in a mixing bowl with a fork.
  2. Add 2 eggs and mix until combined.⁠
  3. Add protein. Stir until forms a thick batter. Add more protein (or flour) if too thin.⁠
  4. Heat a skillet on medium heat. Lightly spray with avocado oil and spoon batter into pancake shapes on skillet. Keep pancakes on the smaller side for easier flipping. ⁠
  5. Cook for 2-3 minutes per side or until cooked how you like your pancakes.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

2. 3-Ingredient Brownies

As bananas ripen and go from green to yellow to brown, the starch content lowers and sugar increases.

Ripe bananas are considered a high-FODMAP food which means the sugar content could be problematic for sensitive stomachs. If that is the case, choosing a green banana with higher starch could be better.

For those who are sensitive to constipation, a green banana may worsen symptoms so they could be better with a yellow banana.

Don’t throw out your overripe bananas! These have the highest amounts of nutrients like vitamins, minerals and antioxidants. Bananas in this stage are great to mash and add some sweetness to any meal or use to make a healthy dessert recipe like these 3-ingredient brownies.

Ingredients:⁠

  • 3 ripe bananas, mashed⁠
  • 1/2 cup of any nut butter⁠
  • 1/2 cup raw cacao powder⁠

Directions:⁠

  1. Preheat the oven to 350.⁠
  2. In a bowl, mash bananas as smooth as you can get them with a fork (or use a blender).⁠
  3. Add the cacao and nut butter, stir until mixed into a batter.⁠
  4. Pour batter into a 9x9 baking dish (or silicone molds, cupcake pan, cake pan etc.) and bake for 20 minutes.⁠
  5. Remove and let cool, you can put them in the fridge for faster cooling.⁠

Makes 12 brownies.

If you enjoyed this article, don't miss The #1 Carb to Eat for a Healthy Body.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

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The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

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Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Target Side Core Muscles

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

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This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

Sports training of a girl.  Exercise dead bug. From the position of lying on the back alternately with the hand and foot

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

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"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

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On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
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Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.