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

Healing your core offers tons of health benefits, she says.

Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Haileigh_Senatore1
Copyright fitwithhaileigh/Instagram
Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

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

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

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

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

Practice Core Engagement

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

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

Having a Strong Core Will Improve Your Life

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

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

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

Here Are Some Other Benefits of Isometric Core Training

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

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

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

These Exercises Can Help with Diastasis Recti

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

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

These Exercises Can Make It Worst

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

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

Consult a PT If the Condition Is Severe

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

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

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

Don’t Overlook Nutrition

Middle age caucasian sporty woman eating salad at home.Shutterstock

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

workout routineshome workoutslose weight fastwalking

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Fitness & Workouts

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

Haileigh_Senatore1
Copyright fitwithhaileigh/Instagram
Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

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

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

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

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

Practice Core Engagement

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

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

Having a Strong Core Will Improve Your Life

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

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

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

Here Are Some Other Benefits of Isometric Core Training

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

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

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

These Exercises Can Help with Diastasis Recti

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

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

These Exercises Can Make It Worst

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

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

Consult a PT If the Condition Is Severe

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

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

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

Don’t Overlook Nutrition

Middle age caucasian sporty woman eating salad at home.Shutterstock

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

Fitness & Workouts

4 Exercises for Snatched Abs After 50

Adelina Jordan lina fit
Coach, 52, Lost Weight When She Ditched 5 Bad Habits
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothMar 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you doing crunches daily but not getting the ab fab results you want? One trainer claims to know the secret to a strong core and sculpted abs, even if you are in your fifties. Adelina Jordan is a 52-year-old fitness trainer “proving age is just a number,” according to her Instagram bio. In a new social media post, she reveals the only four exercises you need to do to get a chiseled midsection. “Strong abs and snatched waist in my 50s. Here’s how I did it,” she writes.

It Only Takes 10 Minutes

You don’t need to invest much time to achieve an ab fab figure. “In order to get a strong core and sculpted abs at 52 all you need is one weight, and these 4 ab exercises and 10 minutes of work,” she writes.

RELATED:20 Superfoods for People Over 50

It Will “Set Your Abs & Obliques on Fire”

“This workout won’t give you a six-pack overnight, but it WILL set your abs & obliques on fire! But remember: A strong CORE means more than just ABS — it builds strength, balance, improves posture, eases back pain and provides added benefits that carry over into every lift and every movement. I promise you... you will feel absolutely amazing,” she writes.

Exercises

She says the workout consists of four exercises: “10 reps each exercise per side” and “Repeat for three rounds. "

  • Side Plank Twist
  • Weighted Jackknife
  • Russian Twist Bicycle combo
  • Side Plank Dips.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Also, Modify Your Diet

You also need to consider your diet. “If you want to sculpt your abs and see more definition, it’s all about consistency, strength training, and dialing in your nutrition — because abs are made in the kitchen, but strength is built in the gym,” she writes.

Here’s How to Grow Your Glutes

In another post, she reveals the six exercises she does to build her glutes. “If you want to grow your glutes, here’s what you NEED to focus on: Training glutes at least 2x per week, following a high-protein diet to fuel muscle growth, and applying progressive overload—lifting heavier over time or increasing reps/sets,” she says. “Stay consistent, push yourself, and the results WILL come!”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Her Glute Workout

She recommends doing eight to 12 reps and three to four sets of the following exercises.

  • RDLs
  • Bulgarian Split Squats
  • Hip Thrusts
  • Hyperextensions
  • Step-Ups

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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

Standing Core Moves That Beat Crunches

Kelsey_Rose3
​Also, Do Strength and Pilates
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

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

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

She Does Standing Core Ab Exercises

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

Weighted Side Crunch

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

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

Pro Tips

She also offers a few pro tips:

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

You Will Feel the Burn

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

Mix Strength Training and Pilates

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

Walk for 15 to 30 Minutes

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

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

Focus on Nutrition

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

Fitness & Workouts

#1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Courtney_Virden1
Courtney Virden
Courtney Virden, pelvic floor & fitness expert, cpt
By Courtney Virden, pelvic floor & fitness expert, cptJun 25, 2024
Courtney Virden, pelvic floor & fitness expert, cpt
Founder & Pelvic Floor Expert, <a href="https://icoremethod.com">iCORE Method</a>
Courtney Virden, CPT is a Founder &amp; Pelvic Floor Expert at &lt;a href=&quot;https://icoremethod.com&quot;&gt;iCORE Method&lt;/a&gt;
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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.

I have been in the fitness industry for over 20 years, and one of the things female clients ask me the most is, how can I flatten my stomach? I have some personal experience trying to flatten my own. After the birth of my children, I suffered from pelvic floor dysfunction, including bladder incontinence, lower back pain, and diastasis recti (separated abs), which led me to develop my passion and specialty in pelvic floor health. I knew I wasn’t stuck to a lifetime of bladder leakage and wanted to create programs that would be accessible to all women so anyone needing help with issues could get it—and also get a strong, lean mid-section. Here's how you can get yours.

The Foundation of a Woman's Core

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

The pelvic floor is the foundation of a woman’s core. The pelvic floor aids in our bladder, bowel, and sexual function. At least ⅓ of all women will experience pelvic floor dysfunction at some point in their lives, and this leaves the spine and abdominals not functioning optimally. Many women have diastasis recti after pregnancy, and even women who haven’t been pregnant can get it. This causes a separation in the abdominals and will often cause a belly pooch that sit-ups and planks, and many traditional exercises make it worse. Our transverse abdominals act like a corset to balance abdominal pressure and support the spine. If we have diastasis recti, shallow breathing, suck in our stomach a lot (causes gripping and overuse of the upper abs), or a myriad of other issues going on, we can get pelvic floor dysfunction and abs that aren’t working right. The lower abdominals often pooch out; a flat stomach seems impossible, but it is from dysfunction in the core.

Related: Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Flaunts Abs in “Friday Flex” Mirror Selfie

Train Your Deep Abdominals

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.Shutterstock

Doing pelvic floor exercises trains your deep abdominals to function well, and diaphragmatic breathing (aka belly breathing) helps with the elasticity of the pelvic floor and abdominal activation. Many recommend Kegels and Kegel exercises to tighten the pelvic floor. While they are appropriate for some women who are overstretched throughout the pelvic floor, for women with a hypertonic pelvic floor or who have parts of the pelvic floor with too much tension, they will make issues worse and even can create new issues. Kegels are concentric contractions and can lead to chronic tension and tightening of the pelvic floor, which can lead to painful intercourse, incontinence, lower back pain, and difficulty achieving orgasm, among other issues. Unless a woman is seeing an internal therapist to monitor tension throughout the pelvic floor, women are not going to know if their issue is too much tension, not enough, or a combination of so many women experience a poor outcome from Kegels. They are also one exercise that doesn’t train the pelvic floor to be dynamic and train its fourteen muscles for optimal strength and elasticity throughout. There are far better ways to train the pelvic floor while at the same time building strength in the entire core, leading to strong and high-functioning abs.

Your Secret Weapon

Woman working out with exercise ball in gym. Pilates woman doing exercises in the gym workout room with fitness ball. Fitness woman doing exercises for muscle press with abs swiss ball.Shutterstock

I love using a stability ball with pelvic floor exercises because the ball activates your deep abdominals and improves stability far better than exercises on a mat or stable object. Pelvic floor exercises that emphasize full body and dynamic movement are optimal. Training your pelvic floor to be strong, toned, and responsive through all planes of motion trains your abdominals to be highly functioning and helps flatten your stomach even without any changes in diet or weight loss. This is because they will engage your transverse abdominals; if you have diastasis recti, they help close that gap for most. Using concentric and eccentric contractions trains the pelvic floor muscles for optimal strength and tension throughout while at the same time helping your posture and helping flatten your abs. They are the secret weapon I have used for over 20 years, and once women realize how effective they are at accomplishing so much, they are hooked.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

How My Body Changed and Yours Can, Too

Courtney_VirdeniCORE Method/YouTube

I haven’t done sit-ups, planks, leg lifts, and traditional abdominal exercises in over 20 years, yet my abs are strong and flat. My body completely changed once I started training differently and learned about biomechanics and corrective exercises, and I felt better than ever. My wish for all women is to learn that fitness and good movement/posture are attainable without hours in the gym. Creating balance and good biomechanics leads to improved confidence and carries into our daily life so we show up happier and healthier to live our best lives. So, for any of you ladies wanting a flat stomach, pelvic floor exercises are key.

💪🔥Body Booster: Here is a quick free pelvic floor workout (a Poosh favorite) to get you started and just a portion of the powerful programs within my app.

Courtney Virden is a Founder & Pelvic Floor Expert at iCORE Method.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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