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Drop a Dress Size and Lose 10 Pounds by Spring with This “Lazy Girl” Hack

She lost 30 pounds and this is one of her weight loss tools.

Nutrition coach Lora Higgins
Copyright lorahiggins_nutritioncoaching/Instagram

Do you want to shape up before spring break? According to one expert, you can easily make it happen. Lora Higgins is a nutrition coach whose mission is to help women over 50 drop a dress size in 90 days. In a new Instagram post, she reveals her foolproof hack for shaping up fast – without starving yourself or slaving away at the gym. “Drop a dress size. The lazy girl method for tracking your food to lose 10 pounds by spring. It’s easy tracking that actually works,” she writes.


Focus on Protein

“Want to lose 10 lbs without obsessing over every single calorie? 🙅♀️ This lazy girl hack is perfect for you! Instead of tracking everything, let’s make it SIMPLE—just focus on protein,” she says.

Protein Is Crucial for Burning Fat and Building Muscle

She goes on to explain why the method works. “Why protein? It keeps you full, boosts your metabolism, & helps you burn fat while holding onto that precious muscle,” she writes.

How Much Protein Do You Need?

How much protein do you need? “A good rule of thumb is 0.8 - 1g of protein per pound of your ideal body weight. So, if your goal is to weigh 140 lbs, you should aim for around 120-140g of protein a day. Simple, right?” she writes.

Here Is How to Spread It Out

Next, she goes on to explain how to spread it out. For breakfast, she recommends aiming for 30g of protein, “think eggs & Greek yogurt,” she says. “Lunch: Another 30g (grilled chicken or a protein-packed salad)” she writes. A great protein-fueled snack at 20 grams is a protein shake or beef jerky. For dinner, “Finish with 40g (steak, fish, or turkey burger)” she suggests.

And, This Is Why You Should Spread It Out

Why should you spread protein out instead of eating it all in one meal? “By spreading your protein throughout the day, you’ll feel fuller longer, crush those cravings, & hit your goals without even trying!” she explains.

Here Is Her Lazy Girl Shopping List

She even includes a “Lazy girl shopping list,” because “we all need easy go-tos,” she says.

  • Pre-cooked grilled chicken strips 🐔
  • Greek yogurt cups 🥄
  • Cottage cheese 🧀
  • Protein shakes or powder 🍫
  • Hard-boiled eggs 🥚
  • Canned tuna or salmon 🐟
  • Turkey burgers 🍔
  • Beef jerky or turkey jerky 🥩

Pro Tips

She concludes with a pro tip. “Keeping these on hand makes it easy to grab & go without stressing about what to eat. Just focus on hitting your protein target & watch the weight start to melt off!: she writes. “No need to count every calorie, no fancy apps—just focus on protein & let the rest fall into place.”

What Science Says About Protein and Weight Loss

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Nutrition coach Lora Higgins
Copyright lorahiggins_nutritioncoaching/Instagram
Evidence-Based

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

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

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

Do you want to shape up before spring break? According to one expert, you can easily make it happen. Lora Higgins is a nutrition coach whose mission is to help women over 50 drop a dress size in 90 days. In a new Instagram post, she reveals her foolproof hack for shaping up fast – without starving yourself or slaving away at the gym. “Drop a dress size. The lazy girl method for tracking your food to lose 10 pounds by spring. It’s easy tracking that actually works,” she writes.

Focus on Protein

“Want to lose 10 lbs without obsessing over every single calorie? 🙅♀️ This lazy girl hack is perfect for you! Instead of tracking everything, let’s make it SIMPLE—just focus on protein,” she says.

Protein Is Crucial for Burning Fat and Building Muscle

She goes on to explain why the method works. “Why protein? It keeps you full, boosts your metabolism, & helps you burn fat while holding onto that precious muscle,” she writes.

How Much Protein Do You Need?

How much protein do you need? “A good rule of thumb is 0.8 - 1g of protein per pound of your ideal body weight. So, if your goal is to weigh 140 lbs, you should aim for around 120-140g of protein a day. Simple, right?” she writes.

Here Is How to Spread It Out

Next, she goes on to explain how to spread it out. For breakfast, she recommends aiming for 30g of protein, “think eggs & Greek yogurt,” she says. “Lunch: Another 30g (grilled chicken or a protein-packed salad)” she writes. A great protein-fueled snack at 20 grams is a protein shake or beef jerky. For dinner, “Finish with 40g (steak, fish, or turkey burger)” she suggests.

And, This Is Why You Should Spread It Out

Why should you spread protein out instead of eating it all in one meal? “By spreading your protein throughout the day, you’ll feel fuller longer, crush those cravings, & hit your goals without even trying!” she explains.

Here Is Her Lazy Girl Shopping List

She even includes a “Lazy girl shopping list,” because “we all need easy go-tos,” she says.

  • Pre-cooked grilled chicken strips 🐔
  • Greek yogurt cups 🥄
  • Cottage cheese 🧀
  • Protein shakes or powder 🍫
  • Hard-boiled eggs 🥚
  • Canned tuna or salmon 🐟
  • Turkey burgers 🍔
  • Beef jerky or turkey jerky 🥩

Pro Tips

She concludes with a pro tip. “Keeping these on hand makes it easy to grab & go without stressing about what to eat. Just focus on hitting your protein target & watch the weight start to melt off!: she writes. “No need to count every calorie, no fancy apps—just focus on protein & let the rest fall into place.”

What Science Says About Protein and Weight Loss

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Evidence-Based

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

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

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

Do you want to lose weight but don’t have a lot of time or energy to invest in it? Bilan (@bilan.caliii) is a social media influencer and law student who shares content on everything from study tips to weight loss hacks. In a recent viral video, she shares “some lazy girl weight loss hacks” that helped her slim down and lose weight. “These are tips that you guys could honestly start incorporating today,” she says.


Lazy Girl Hack 1: Walk

@bilan.caliii

The best things in life take time so no need to rush perfection. If you wanna lose the weight and keep it off it’s always better to start slowly and ease yourself into becoming the ideal version if yourself that you want to be 💕 #fyp #foryou #foryoupage #selflove #lawofattraction #selflovejourney #glowup #weightloss #fatloss #fitness #gymtok

“Number one, if you are lazy like me when you start your weight loss journey, go for a walk and don't go to the gym on day one. Don't go lifting weights; don't do all of that,” she says in her post.

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

Gym Workouts Can Come Later

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

“Just start going for a walk after you eat your food, especially once you have breakfast, lunch, or dinner. Just go for a walk, get your steps up, get your body used to physical activity. It's the laziest thing. Don't bother going to the gym on the first day. Just get your steps in. Gym can come later,” she says.

Lazy Girl Hack 2: Carry a Water Bottle

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Her next hack has to do with hydration. “Carry a water bottle with you everywhere you go and make sure it's full to the brim. This baby comes with me everywhere. It's by my bedside. It's there when I wake up, when I go to sleep, when I go to the gym, when I go to uni. Fill up your water bottle and drink your water now,” she says.

There Are Lots of Health Benefits of Hydrating

Sports woman drinking bottle of water.Shutterstock

According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: This Man Walked 13,000 Steps Daily and Lost 12 Pounds Without Changing His Diet

Lazy Girl Hack 3: Don’t Tell Everyone You Know

She also recommends resisting the urge to tell everyone about your weight loss. “I personally find the phrase making moves in silence to be very, very cringe. However, when it comes to your weight loss journey, you need to live and die by that phrase. Nobody should know that you are losing weight because as soon as you start telling people, ‘Oh my God, I'm starting a weight loss journey,’ they'll start saying, ‘Well done. Congrats.’ They're gonna start giving you compliments. They're gonna start giving you your flowers,” she says.

You Don’t Want Endorphins to Release Until After You Lose Weight

“However, you are going to start getting the endorphins that you should be getting once you've lost the weight. Now you're getting all those feel-good endorphins before you start your weight loss journey, and you're just going to revert straight back to laziness. That was the story of my life for so many years. Literally keep it to like two, three people max that you can trust,” she recommends.

Lazy Girl Hack 4: Modify Your Takeout Order

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

And you don’t have to quit ordering takeout, but you should change up your order. “Sometimes we fail to admit to ourselves that we're actually addicted to takeout and junk food. So, if you're trying to cut it out, don't go cold turkey. Just start having takeout; that may be a little bit healthier. For example, instead of having fried chicken, instead of having kebabs and all this kind of stuff that's fried, start having chicken from places that are grilled,” she says.

RELATED: Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

Order Healthier Sides

And, when it comes to sides, order very carefully, she suggests, as some of your favorites are full of fat and calories with little nutritional value. “Just stay away from the fries, the rice, and all of that kind of stuff, the garlic bread,” she adds. “Have the broccoli, have the sweet corn, and call it a day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristen Campbell•Weight Loss & Hormone Health Coach perimenopause.pharmacist
Copyright perimenopause.pharmacist/Instagram
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 looking to upgrade your walking routine? Dr. Kristen Campbell is a Weight Loss & Hormone Health Coach who dropped from a size 8 to 2 and regularly shares how she did it. In a recent post, she revealed a little tweak to her walking routine that made a big difference. “I started wearing a weighted vest for walking pad walks…This is what happened,” she writes, revealing 3 game-changing benefits she noticed when she started using a walking pad and weighted vest.

Effortless NEAT Boost

Sporty man training on walking treadmill at home, closeupShutterstock

The first benefit? An effortless NEAT boost. “I went from sitting for hours to moving consistently throughout the day. Adding steps while working on my walking pad increased my Non-Exercise Activity Thermogenesis (NEAT), which is key for burning extra calories and supporting fat loss—no extra gym time required. (p.s. You can walk at a really slow speed and you'll be amazed at the steps you rack up)” she writes.

Strengthened Core and Posture

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The second benefit? Strengthened core and posture. “The weighted vest was a game-changer. It added resistance to my walks, improving my core stability and posture. Bonus: it helped me build strength in a way that felt natural and low-impact,” she writes.

Energy and Focus Skyrocked

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

Her last benefit? “Energy and focus skyrocketed,” she says. “Walking while working helped me feel more energized and focused. The added movement kept brain fog at bay and gave me a mental reset throughout the day.”

A Scientific Study Supports the Use of Weighted Vests

An athlete with a weight vest trains on the bridgeShutterstock

One 2020 study by the University of Gothenburg found profound weight loss benefits to wearing a weighted vest. 69 people with a body mass index (BMI) of 30-35, the lowest obesity category, participated in the clinical study. They were divided into two groups, one wearing a 2.2-pound vest and the other 24 pounds. They wore the vest 8 hours a day for three weeks.

Those Who Wore a Heavier Vest Lost Significantly More Weight

Muscular,Caucasian,Bearded,Man,Tightening,Up,Military,Style,Weighted,VestShutterstock

The result? Wearing the heavier vest paid off. At the end of the period, those who wore the heavier weight lost 3.5 pounds, and those with the lighter vest just .66 pounds.

And, Muscle Mass Remained Intact

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

"We think it's very interesting that the treatment with the heavier weighted vests reduced fat mass while muscle mass simultaneously remained intact," Professor Claes Ohlsson of Sahlgrenska Academy, University of Gothenburg, said.

Even the Study Authors Were Pleasantly Surprised

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

"The effect on fat mass we found, from this short experiment, exceeded what's usually observed after various forms of physical training. But we weren't able to determine whether the reduction was in subcutaneous fat (just under the skin) or the dangerous visceral kind (belly fat) in the abdominal cavity that's most strongly associated with cardiovascular diseases and diabetes," added Professor John-Olov Jansson of Sahlgrenska Academy, University of Gothenburg.

Try It for Results

Happy,Couple,Selfie,Pic,With,Smart,Mobile,Phone,happy,teeth,travel,vacation, holiday,mountainsShutterstock

“If you’re looking for an easy way to level up your health (without setting aside extra time), give this combo a try. A simple setup can create big results over time. I've been doing this for over 2.5 years and still a BIG fan!” writes Campbell. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition coach Lora Higgins
Copyright lorahiggins_nutritioncoaching/Instagram
Evidence-Based

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

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

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

Do you want to lose 30 pounds by summer? Lora Higgins is a nutrition coach whose mission is to help women over 50 drop a dress size in 90 days. In a new post, she reveals 7 things she ditched to lose 5 pounds per month. “Realistic sacrifices I made to lose 30 pounds in 6 months as a 55-year-old woman in menopause,” she writes about the Instagram video. “I’ve maintained that 30lb loss for 4 years,” she adds in the caption. She goes on to reveal exactly how she did it.

1. She Keeps Her Focus on Sustainability

“It was a combination of many things & sticking to it that helped me lose & successfully keep the weight off. The focus was always on sustainability, it had to be something that would fit into my lifestyle because I wasn’t looking for a short-term fix,” she says.

2. She Got Honest with Herself

Getting honest with herself was step number one. “The first thing I did was I stopped lying to myself. I took ownership over my situation & gave up the excuses & forced myself into action,” she says.

3. She Stopped Dieting

“I stopped dieting,” she continued. “I was looking for fat loss & I wanted to build muscle at the same time. & so I stopped binging, restricting, eliminating & beating myself up over my choices. I finally accepted that there is no quick fix & that it truly is a process that takes time.”

4. She Ate More Protein, Fruits, & Veggies

“I stopped snacking & focused on eating more protein, fruits & veggies,” she continued. “I’m an adult, not a child, & I needed to stop acting like one. My health was the priority, I stopped Turning my nose up & complaining about the fact that I didn’t like something because it didn’t taste good. I now eat 20-40 gr. of protein with each meal or snack & 25-35 gr of fiber each day.”

5. Stopped Doing Just Cardio

She also changed her approach to exercise. “I stopped doing strictly cardio & began strength training 4-5 times/wk. I also stopped sitting on my ass & got up & moved more, especially at work. I now walk between 7 & 10k steps/day,” she writes.

6. She Stopped Pigeonholing Myself

“I stopped pigeonholing myself into a corner where I thought that I didn’t have the ability to do the things that I could do. Meal planning, lifting heavier weight, challenging myself, & stepping out of my comfort zone. I realized that in order for me to become the woman that I had envisioned I needed to make some serious changes & that meant getting uncomfortable,” she says.

7. She Stopped Putting Herself Down

And lastly, “I stopped blasting myself for being a failure & granted myself the grace that I needed to realize that I’m not perfect, & the transformation I wanted would take a lot of patience & practice,” she says.

8. These Tools Will Help You Lose Weight and Keep It Off

“Looking back, the sacrifices I’ve made weren’t really sacrifices at all - I know I meant for bigger things & so are you…. If you need help, follow me if you’re looking to change - I have the tools to help you lose weight & feel your best!” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Do you want to lose weight fast and keep it off? Christy Campbell is a weight loss coach who helps women lose weight and “20 - 40 pounds of fat without dieting.” In a new social media post, she reveals the details about her method. “I wish more women 40+ knew that losing belly fat really is as simple as the 20-10 method,” she writes in an Instagram video. “This is based on coaching hundreds of people and seeing exactly what works,” she adds in the captions.


First, Stay in a Calorie Deficit for 20 Days

“The 20. I want you to shoot for 20 days in a row of following a plan that puts you in a calorie deficit. The best way to do this is to subtract 300-500 calories from the amount of food your body needs to stay the same. Get apps 1g/ pound of goal body weight in protein and split the rest of your calories between carbs and fat. Ideally, you are eating mostly whole, nutrient-dense foods,” she writes in her post.

This Will Give Your Body the Consistency It Needs to Change

“By committing to 20 days in a row, you give your body the consistency it needs to change. After 20 days, give yourself a day off to eat higher calories and enjoy a break. Then repeat again.” She recommends repeating this twice. ”Doing this 2x in a row is 42 days and will help you lose approximately 8-12 pounds of body fat,” she says.

Next, Walk 10,000 Steps Per Day

“Then the next part…the 10. 10k every day… and those are intentional steps… so if you need to take a 45-minute to 1-hour walk to get it done- do it! Walking speeds up your metabolism without causing your body additional stress,” she says.

Also, Lift Weights

“Should you lift weights, too? Yes, because that makes it a lot easier to maintain weight loss and also gives you a fit, healthy body. Do a minimum of three days a week… but the 20-10 method will get you big progress even if you can’t do the workouts right away,” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

This Will Help Boost Metabolism and Burn Body Fat

Increasing daily movement and following a nutrition plan is a game-changer, she says. “20-10…simple and easy to remember. If you store fat in your belly, this will help a ton, and if you are over 40, the additional movement is going to give your metabolism a much-needed boost.”

She Also Maintains That Ditching a Few Bad Habits Changed Her Body

In another post, she reveals that “ditching” a few habits “really changed” her body. “And I really wish I would have done them sooner…but here are the deets if you want to steal any or all of them,” she writes.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

She Stopped Scrolling and Started Sleeping Moore

“Stopped scrolling and started sleeping” is the first change she made. “How did I do it? I deleted TikTok and gave myself time during the day to scroll…that wasn’t before bed. I go to bed early…like 9 pm, and am typically asleep by 930. It is a priority. More sleep means better body composition, less cravings, and better hormone balance…aka…my body feels and looks its best.”

She Stopped Over and Under Exercising

Next, she “stopped over and under exercising,” she writes. “I’ve had times in my life where I was 40 pounds overweight and basically sedentary…and times in my life that I was doing CrossFit for 3 hours a day and felt very inflamed and puffy. Now, I exercise to build lean muscle, feel good, and enjoy life. I keep a very consistent routine, and it pays off.”

She Quit Drinking

She also put down the bottle. “I quit drinking,” she says. “This one is a very personal choice, but I’m sharing it bc it really made a big difference for me. I have had about ten drinks in the past year, and it has only been a positive in my life. I don’t have the sleep issues, inflammation, or extra body fat from alcohol.”

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

She Paid More Attention to Her Nutritional Needs

“I stopped guessing how much food my body needs,” she concluded. “There wasn’t a secret diet or solution. It was simple…Understand macros and how they impact my body, learn how to turn macros into meals that I would eat consistently, and then learn to adjust the portions for my goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
Evidence-Based

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

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

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

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

Set Your Foundation Right

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

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

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

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

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

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

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

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

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

Shutterstock

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

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

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

Practice the Struggling Turtle

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

Shutterstock

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

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

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

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

Shutterstock

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


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

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

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

Infrared Saunas

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

Increased Her Step Count

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

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

Red Light Therapy

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

Lymphatic Massage and Dry Brushing

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

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

Supplementation

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

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

Progressive Overload Training

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

Stress Reduction Techniques

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

Vagal Toning Techniques

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

Sleep

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

Getting Outside

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

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

TUT Technique

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

Rest

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

Follow a Consistent Workout Split

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

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Clean Up Your Diet

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

LISS Cardio

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

Drink Water

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

Take Progress Photos

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

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Lift Weights

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