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6 Simple Exercises for Beginners to Look and Feel Better

Nikolai Puchlov put together a workout exclusively for The Body Network.

Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym
Shutterstock
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don’t even need to leave your living room to get a workout in. Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. “Here are my top exercises that you can do anywhere, anytime, to look and feel great,” he says. “These six exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level.”

Single Arm Kettlebell Swings

Nikolai_Puchlov9Nikolai Puchlov

“Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you’re doing them,” explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.

Goblet Squats

Nikolai_Puchlov5Nikolai Puchlov

“Nobody wants legs that look like they should be hanging out of a nest,” says Puchlov. “Incorporate goblet squats to build powerful legs and core.” For beginners, start with one set of 5 reps, and as you progress, begin adding multiple sets.

Offset Push Ups

Nikolai_Puchlov6Nikolai Puchlov

“Offset push-ups turn that birdcage chest into a love nest,” says Puchlov. To do the exercise, place one hand on top of your kettlebell and the other on the floor. “The difference in elevation will allow you to isolate the chest and arms much more than conventional pushups,” he says, adding that you can do these on your knees or toes.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strict Press

Nikolai_Puchlov7Nikolai Puchlov

“The strict press has been a staple for building upper body strength for thousands of years,” says Puchlov. “Press your kettlebell overhead until it’s fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. “

Tricep Extensions

Nikolai_Puchlov8Nikolai Puchlov

“If you want well-defined arms, you have to develop your triceps,” explains Puchlov, explaining the importance of tricep extension. “Take your kettlebell in both hands behind your head and then extend your arms fully, trying to keep your elbows forward. Remember, half reps make half muscles,” he says. Perform high rep sets of 10 to 25.

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai_Puchlov10Nikolai Puchlov

“No beach physique is complete without a proper set of biceps, and with this exercise, you can ensure no one will be kicking sand on your face,” says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand, “which should be just in front of your shoulder,” he says. “Use just as much momentum as necessary.” Use sets of 10 on each side and add sets as you get stronger.

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

workout routineslose weight fastwalkingweight loss

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Fitness & Workouts

5 Simple Exercises That Transform Your Body in 30 Days

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

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

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

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

We've all been there—wanting to transform our bodies but feeling overwhelmed by complicated workout routines and restrictive diets. As a fitness trainer with over 15 years of experience and as the Founder & CEO of GYMGUYZ, I've seen this struggle firsthand. The good news? You don't need fancy equipment or hours in the gym to see real changes in your body. These five exercises can deliver noticeable results in just 30 days if you're consistent. Ready to transform your body with exercises you can do anywhere? Let's get started.

The Challenges of Quick Body Transformation

Athlete gave exercise. Jumping on the box. Phase touchdown. Gym shots in the dark tone. Smoke in gym.Shutterstock

There are a handful of challenges typically faced by people trying to transform their bodies quickly. It breaks down into three categories – dietary changes, exercise and fitness, and other. Under the dietary changes, it is common to struggle with cravings and restriction, time constraints with meal prepping, and seeking healthy alternatives. Exercise and fitness challenges include time constraints, motivation, consistency, injury risk, and overtraining. While these are the challenges that most people typically are cognizant of, most people also find themselves comparing themselves to others, having a lack of knowledge, and maintaining long-term changes. With all of these challenges piled on top of each other, it can be a frightening experience to seek body transformation quickly. Below are five exercises that work.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

1. Planks: Your Core's Best Friend

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Raise into a push-up position. Keep your back aligned with your hands directly under your shoulders. Hold that position.

How many times to do it each week: Perform planks three to four times per week, increasing the time each session as you get stronger.

Why it works so well: This exercise utilizes multiple muscle groups, with an emphasis on the core, and promotes isometric strength. It helps to improve your stability and posture, too.

How to make it easier or harder: Make planks easier simply by lowering the time of the hold. Another way is to perform the exercise on your knees or forearms.

Planks can be more difficult by challenging yourself to longer holds. You can also place your hands or feet on elevated surfaces. A final challenge would be to place a weight on your back to hold more than just your bodyweight.

Common mistakes to avoid: It is critical to avoid dipping your hips or raising them too high. Keep your body in a straight line throughout the hold for the best results.

2. Push-Ups: Full Body Power

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Place your hands directly under your shoulders. Push off the ground to a plank position. Lower yourself back down, then return up to the starting position.

How many times to do it each week: Push-up focus will depend on your fitness level, but you still want to perform this exercise three to five days a week. As a beginner, the goal is two to three sets of eight to 12 push-ups. An intermediate level would be three to four sets of 15-20, and an advanced level is four to five sets of 20-30.

Why it works so well: As an adaptable, compound exercise, push-ups engage multiple muscle groups simultaneously – upper body, core, and glutes. Push-ups stimulate muscle growth in the targeted area, but they also increase heart rate and blood flow for cardiovascular benefits.

How to make it easier or harder: This exercise can be made easier by performing it on your knees or standing up against a wall.

Challenge yourself by adding weight on your back to make this more than a bodyweight workout. Similarly to planks, elevate your arms or feet on a surface to increase the difficulty.

Common mistakes to avoid: Similar to lunges, keep your body in a straight line during the exercise. Focus on not flaring your elbows out as you lower to the ground.

3. Squats

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Simple steps to do it right: Place your feet shoulder-width apart. Hold your arms straight in front of you. Bend at the knees until you reach 90 degrees. Stand back up.

How many times to do it each week: The goal for squats should be three to five days a week, ultimately completing three to five sets of eight to 12 repetitions within each workout.

Why it works so well: Like push-ups, squats are also a compound exercise that focuses on the glutes, quadriceps, hamstrings, and core. This helps to improve both strength and endurance for better performance in daily activities.

How to make it easier or harder: Focus on form and engaging your core at the start. This can be done by placing a chair under you to create a natural pause in your motion and giving you guidance on when you are low enough.

Add in variations of squats such as split squats, Bulgarian split squats, or pistol squats to feel an extra burn.

Common mistakes to avoid: A common mistake to avoid is leaning your weight forward. Remember to keep your weight back on your heels by sitting down as you squat. It is also important to keep your back straight during the exercise to avoid potential injury.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

4. Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Simple steps to do it right: Stand straight up with your feet shoulder-width apart. Place your hands on your hips. Step forward with one foot. Squat down until you are at 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How many times to do it each week: Focus on doing lunges three to four times a week with two to three sets of eight to 12 repetitions per set.

Why it works so well: Lunges activate your core and stabilizer muscles to improve strength, balance, and stability. As an exercise, it is meant to focus on your quads, glutes, and hamstrings.

How to make it easier or harder: Try starting with reverse lunges to focus on your balance and form before moving to a regular lunge. Proper form is key to maintaining balance throughout the exercise for it to be easier.

Make lunges harder by adding plyometrics like jumping, doing a deficit lunge, or elevated lunge.

Common mistakes to avoid: Two common mistakes are the size of the step forward – too big or too small – and leaning the front knee over your toes. These will lead to a less effective workout that limits your results.

5. Glute Bridges

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

Simple steps to do it right: Lie on your back with your knees up and feet flat on the ground. Place your arms straight by your side. Raise your hips up, then slowly lower back to the ground.

How many times to do it each week: Perform glute bridges three to four times a week with three to four sets each day of 15-25 repetitions.

Why it works so well: While glute bridges primarily target the glutes and hamstrings, they also work the core to improve hip and lower back stability. This leads to a toned lower body and improved posture.

How to make it easier or harder: Glute bridges can be made easier by bringing your feet closer to your body and reducing your range of motion.

This exercise can be made harder by adding weight over your hips or a resistance band. You can also add a pause at the top to hold the position longer.

Common mistakes to avoid: Remember to engage your glutes to target the intended muscle group. You also want to avoid hyperextending your back to avoid injury or pain in your lower back.

Beyond Exercise: Keys to Success

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

Proper nutrition, sleep, and recovery are critical complements to seeing results with this program. The right nutrition will continue to fuel your body, provide protein, and hydration. Sleep improves your cognitive function while repairing and growing your muscles. Having the right recovery routine helps muscles to recover and rebuild. Try implementing active recovery to improve blood flow and reduce muscle soreness.

What to Expect After 30 Days

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

After 30 days, you will see improvements in strength, endurance, and muscle tone. The muscle tone will primarily be in the core, legs, and upper body.

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

How to Stay Motivated

Happy muscular build woman listening music over earphones while running in nature. Copy space.

Shutterstock

Set realistic goals that can lead to progression. While the results will show through the work, set rep goals that you want to aim to reach each week. This will show immediate gratification and allow you to celebrate the little wins along the way.

Stay motivated and consistent. Be disciplined in sticking with the plan that got you through your 30-day transformation to see continued results. Pair that with proper form and progression to reach your full potential

Start Your Transformation Today

Athletic woman tying shoelaces on her sneakers in locker room at the gym. Copy space.

Shutterstock

These five simple exercises might not seem revolutionary, but their power lies in their simplicity and effectiveness. Give this program a solid 30 days of consistent effort, and you'll be amazed at what your body can achieve. Remember, transformation isn't just about the exercises—it's about showing up for yourself each day and celebrating every small victory along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

6 Simple Exercises for Beginners to Look and Feel Better

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym
Shutterstock
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don’t even need to leave your living room to get a workout in. Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. “Here are my top exercises that you can do anywhere, anytime, to look and feel great,” he says. “These six exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level.”

Single Arm Kettlebell Swings

Nikolai_Puchlov9Nikolai Puchlov

“Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you’re doing them,” explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.

Goblet Squats

Nikolai_Puchlov5Nikolai Puchlov

“Nobody wants legs that look like they should be hanging out of a nest,” says Puchlov. “Incorporate goblet squats to build powerful legs and core.” For beginners, start with one set of 5 reps, and as you progress, begin adding multiple sets.

Offset Push Ups

Nikolai_Puchlov6Nikolai Puchlov

“Offset push-ups turn that birdcage chest into a love nest,” says Puchlov. To do the exercise, place one hand on top of your kettlebell and the other on the floor. “The difference in elevation will allow you to isolate the chest and arms much more than conventional pushups,” he says, adding that you can do these on your knees or toes.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strict Press

Nikolai_Puchlov7Nikolai Puchlov

“The strict press has been a staple for building upper body strength for thousands of years,” says Puchlov. “Press your kettlebell overhead until it’s fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. “

Tricep Extensions

Nikolai_Puchlov8Nikolai Puchlov

“If you want well-defined arms, you have to develop your triceps,” explains Puchlov, explaining the importance of tricep extension. “Take your kettlebell in both hands behind your head and then extend your arms fully, trying to keep your elbows forward. Remember, half reps make half muscles,” he says. Perform high rep sets of 10 to 25.

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai_Puchlov10Nikolai Puchlov

“No beach physique is complete without a proper set of biceps, and with this exercise, you can ensure no one will be kicking sand on your face,” says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand, “which should be just in front of your shoulder,” he says. “Use just as much momentum as necessary.” Use sets of 10 on each side and add sets as you get stronger.

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Lost 66 Pounds Without Leaving My House with These Fitness Tips

lucy_lismore_fitness22
lucy.lismore.fitness/Instagram/YouTube
Leah Groth
By Leah GrothAug 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.

Put on Your Workout Clothes ASAP

The first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”

Pop in a Workout DVD

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”

Do HIIT Workouts

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.

Do Workouts You Are Comfortable With

“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”

Go for a Walk

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.

Make Sure You Are Comfy in Your Clothes and Environment

Workout kit on the wooden floorShutterstock

She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”

Track Your Progress

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.

Think About How Good Exercise Makes You Feel

“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Workout Regularly

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”

Make Sure You Are Focusing on Your General Health

“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

Petra Genco
Copyright petragenco/Instagram
Alek Korab
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
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

The Science Behind Weight Loss

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

Why Standing Ab Exercises Are Perfect for Women Over 40

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

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

Adapting to Age-Related Changes

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

The Importance of Commitment and Goal-Setting

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

Standing Crunches: Target Your Stubborn Lower Belly

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

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

Elbow to Knee: Challenge Your Core Rotation

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

The Role of Physical Activity in Weight Management

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

Toe Touches: Engage Your Abs and Legs

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

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

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

Combining Exercises for a Quick, Effective Workout

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

The Benefits of Core Strengthening

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

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

Achieving Long-Term Results

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

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

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

Fitness & Workouts

Tone Your Body With This "Beginner-Friendly" Esther da Costa Routine

Esther_de_Costa8
esthermarieyoga/Instagram
Leah Groth
By Leah GrothJul 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Esther da Costa is showing off her flat abs – and revealing details about the workout responsible for them. In a new social media post the fitness influencer and founder of Esther Marie Yoga flaunts her amazing body while unveiling her “beginner friendly total tone” workout. “This routine targets and tones the entire body especially the shoulders , glutes and core!” she write. “And it’s LESS than 20 minutes.” What exercises does she do and what other health habits are responsible for her fantastic figure? Here is everything you need to know.

The Workout Is Low Impact and Involves “Small But Powerful Movements”

“Low impact small but powerful movements are suitable and effective in my opinion for all levels / abilities,” Esther explains in the post, adding that “movements like this that are gentle, strengthening and toning are GREAT for restarting your fitness journey after time out.” She adds that the workout is great “If you’re kick starting your fitness journey , getting over a cold or restarting your fitness.”

Beginner Friendly Rotal Tone Workout

Esther_de_Costa1esthermarieyoga/Instagram

Here is the workout:

  • Wide yogi squat: Push “weight into heels and use your core,” she says.
  • Side lying elevated feet clam shell: “Tone the inner and outer hip and improve mobility drill,” she explains.
  • Single leg bridge lift, with twist tuck: The“core glutes and pelvis stability targeted with this one exercise,” she says.
  • Kneeling shoulder push ups: “Honestly these transformed my shoulder strength stability and upper back muscles,” she explains.
  • Lying toe dips: “Showing two different versions here one with more support taken hand back on to move onto too much,” she says. “You feel stable strong with the hand out to the side.” Then, adding on, “this time [do the exercise] with both hands supporting the head.”

Related: I Lost 25 Pounds by Doing These 3 Things

Tips for the Workout

Esther_de_Costa2esthermarieyoga/Instagram

She also offers the following tips for the workout:

  • Do each one of these exercises for 30 seconds
  • Take a rest whenever needed
  • Move slowly and with control
  • Breathe with the movement ,make the exhale heard
  • Move with love for your body.

Eating Disorder Issues

Esther battled an eating disorder, which is how she started her fitness journey. “I was diagnosed with anorexia nervosa just before I turned 18 after an attempted suicide. Was I worried about my weight? No!!! I was feeling so low, incredibly lost and wanted to give up on life,” she said in a post, explaining that “eating disorders are not about food, wanting to look a certain way, wanting to be a certain size, to have a six pack, to be thin.”

Yoga Helps Her Relieve Stress

Esther_de_Costa6esthermarieyoga/Instagram

On her website Ester explains that she discovered yoga in 2016 “during a time in my life of work related stress and intense anxiety,” she says. “I had been practicing mindfulness before 2016 and knew it helped me, but yoga I always thought wasn’t for me. At the time I liked HIIT exercise and was an avid gym bunny, but after tearing my knee and achilles heel in 6 months I took advice from physic and started yoga from home. I started practicing from home and have always predominately had a home yoga practice rather than class attended. Self practice eases my monkey mind, silences my inner critic and settles and soothes me from within,” she adds. Is has also strengthened her body.

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Meditates

Esther_de_Costa7esthermarieyoga/Instagram

Esther also meditates. “I’m not trying to create a whole new style of meditation. I’m trying to make meditation more accessible to as many people as I can,” she explains in a post. “In my experience with meditation, I found the posture away from the wall, straight back, always seated really hard due to my chronic pain.” She recommends the following posture options.

  • Seated with your back against the wall with support
  • Seated on a block to elevate the hips
  • Seated back against the wall to support your back and a cushion under under the legs
  • Reclined resting legs up the wall

💪🔥Body Booster: Low impact workouts can be just as effective at burning fat and building muscle as higher intensity workouts.

Nutrition & Diet

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

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
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.

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

Amylu Teriyaki Chicken Meatballs

Teriyaki Pineapple Chicken Meatballs, Antibiotic Free

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

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

Kevin’s Natural Foods Korean BBQ Style Beef

Kevin\u2019s Natural Foods Korean BBQ Style Beef

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

Kirkland Signature Sous Vide Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites

Copyright Costco

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

Mush Overnight Oats

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

Kirkland Signature Supreme Cauliflower Crust Pizza

Kirkland Signature Supreme Cauliflower Crust Pizza

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

RELATED:20 Possible Ozempic Side Effects

Puravida Fire Roasted Primavera Mistura

Puravida Fire Roasted Primavera Mistura

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

Jones Fully Cooked Chicken Sausage

\u200bJones Fully Cooked Chicken Sausage

Copyright jonesdairyfarm.com

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

Undercover Chocolate Quinoa Crisps

\u200bUndercover Chocolate Quinoa Crisps

Copyright undercoversnacks.com

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

Nurri Ultra-Filtered Milkshake

\u200bNurri Ultra-Filtered Milkshake

Copyright Costco

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

Nutrition & Diet

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

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

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

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

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

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

Your Mindset Matters Most

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

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

Start With Standing Exercises

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

Make Lunch Your Biggest Meal

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

Don't Quit Cold Turkey

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

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

Balance Your Diet and Exercise

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

Prioritize Your Breakfast

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

Choose Better Restaurant Options

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

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

Stay Consistent Through Plateaus

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

Create an Inspiring Workout Environment

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

Visualize Your Success Daily

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

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

Track Your Progress Weekly, Not Daily

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

Celebrate Health Improvements, Not Just Weight Loss

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

Nutrition & Diet

7 Daily Habits That Are Secretly Sabotaging Your Metabolism

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12 Surefire Ways to Lose Abdominal Fat, Say Experts
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Leah Suzanne
By Leah SuzanneApr 10, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

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

1. Skipping Meals (Especially Breakfast)

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

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

2. Not Getting Enough Sleep

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

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

3. Sitting for Long Periods

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

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

4. Eating Too Little (Extreme Calorie Restriction)

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

Shutterstock

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

5. Not Drinking Enough Water

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

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

6. Neglecting Strength Training

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

7. High Intake of Processed Foods

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

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

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