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The 5-Minute Stretch Routine That Can Improve Your Posture

Stretching can be a part of a routine that makes you look and feel better.

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.

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
Shutterstuck/fizkes
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.

Movement can cure just about anything. Engaging your muscles and putting some tension on your body is essential for leading a healthy lifestyle. We all have certain activities that we enjoy more than others— and whether you like weight-training, playing pickleball or just going for a walk, movement in any form can pay dividends on your quality of life as you age.


There are a few essential features to any kind of workout: intensity, frequency, and form. Each of these three elements requires you to be disciplined and self-aware in how your incorporate movement into your day. My recommendation for anyone, no matter their fitness level or goals, is to stretch regularly and invest in good posture. Stretching even for just a few minutes a day, can significantly improve your posture and be a part of a routine that makes you look and feel better.

1. The Importance of Good Posture

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

Your posture affects your balance and nervous system, so establishing good posture early in life can impact your health down the road. As you age, maintaining a wide range of motion can keep you physically able to do activities you enjoy. Having the proper alignment can help ward off spinal issues and muscle atrophy as well. If you have ever met someone in their 70’s who looks like they are 50, you’ve met someone who makes stretching and movement a priority.

Beyond the physical benefits of stretching, improving your posture can boost your confidence. Your posture affects your body language which can affect how other people see you. While you should make health decisions for yourself and your own goals, good posture is generally seen as a sign of self-confidence which comes across as approachable and friendly to others. Feeling good about yourself can boost your energy levels which can in turn, affect your enthusiasm to meet up with friends, spend time with you family, and try new things. Read on to discover the ultimate 5-minute stretching routine for good posture.

2. Toe Touch

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Start off your routine with a basic, low intensity stretch. Begin standing up and slowly bend to touch your toes. Keep a slight bend at the knees, releasing tension in the muscles in your legs and back. Soften your hips and allow your spine to lengthen. Hold this stretch for 30 seconds to a minute. Repeat twice to warm up your whole body.

3. Cat Cow Stretch on Your Knees

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

A common stretch in many yoga practices, the cat cow stretch releases tension in your back and abdominal region all the while drawing attention to your breath. While on all fours, align your shoulders with your hands and your hips to be over your knees. Inhale, look up, and allow your back to arch. Then exhale, tuck your chin to your chest, and round your back. Repeat this several times. These movements will release tension in your shoulders and neck. By activating your tailbone, the cat cow stretch will help with spinal mobility and improve blood circulation.

4. Standing Cat/Cow Stretch

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Another stretch inspired by yoga, standing cat-cow is ideal for your shoulders and hips. It targets similar muscles to the traditional cat cow, but repeating the motion in a standing position allows you to work out tense areas. Stand with your feet hip distance apart with your hands on your hips. Inhale, lift your chest, and let your lower back arch as is comfortable. Exhale, draw your stomach towards your spine, and let your whole back curve. Repeat this several times.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

5. Chest Opener

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Standing tall with your feet hip width apart, clasp your hands behind your back. Try to keep your arms mostly straight, and raise your chin towards the ceiling, focusing on releasing tension in your upper back. Keep a focus on holding your core and not overextending your shoulders. Rather, squeeze you shoulder blades together and breathe deeply. This will help relax the ligaments and muscles across your chest.

6. Plank

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

To wrap up your 5-minute stretch routine, do a plank for at least 30 seconds to engage your core and activate the muscles all across your body. The muscles you strengthen through the plank position guide your body into its proper alignment and will improve your posture throughout the day.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

7. Final Word From the Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While committing to an intense workout regime might seem like an unrealistic commitment for some, this 5-minute routine goes to show that small actions, when done consistently, can drastically improve both your physical and mental health. There are 1,440 minutes in the day, and I challenge everyone to spare just 5 of those to invest in their personal wellbeing. If you’re concerned about using proper form, I recommend working with a physical trainer for an assisted stretch session.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

More For You

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
Shutterstuck/fizkes
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.

Movement can cure just about anything. Engaging your muscles and putting some tension on your body is essential for leading a healthy lifestyle. We all have certain activities that we enjoy more than others— and whether you like weight-training, playing pickleball or just going for a walk, movement in any form can pay dividends on your quality of life as you age.


There are a few essential features to any kind of workout: intensity, frequency, and form. Each of these three elements requires you to be disciplined and self-aware in how your incorporate movement into your day. My recommendation for anyone, no matter their fitness level or goals, is to stretch regularly and invest in good posture. Stretching even for just a few minutes a day, can significantly improve your posture and be a part of a routine that makes you look and feel better.

1. The Importance of Good Posture

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

Your posture affects your balance and nervous system, so establishing good posture early in life can impact your health down the road. As you age, maintaining a wide range of motion can keep you physically able to do activities you enjoy. Having the proper alignment can help ward off spinal issues and muscle atrophy as well. If you have ever met someone in their 70’s who looks like they are 50, you’ve met someone who makes stretching and movement a priority.

Beyond the physical benefits of stretching, improving your posture can boost your confidence. Your posture affects your body language which can affect how other people see you. While you should make health decisions for yourself and your own goals, good posture is generally seen as a sign of self-confidence which comes across as approachable and friendly to others. Feeling good about yourself can boost your energy levels which can in turn, affect your enthusiasm to meet up with friends, spend time with you family, and try new things. Read on to discover the ultimate 5-minute stretching routine for good posture.

2. Toe Touch

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Start off your routine with a basic, low intensity stretch. Begin standing up and slowly bend to touch your toes. Keep a slight bend at the knees, releasing tension in the muscles in your legs and back. Soften your hips and allow your spine to lengthen. Hold this stretch for 30 seconds to a minute. Repeat twice to warm up your whole body.

3. Cat Cow Stretch on Your Knees

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

A common stretch in many yoga practices, the cat cow stretch releases tension in your back and abdominal region all the while drawing attention to your breath. While on all fours, align your shoulders with your hands and your hips to be over your knees. Inhale, look up, and allow your back to arch. Then exhale, tuck your chin to your chest, and round your back. Repeat this several times. These movements will release tension in your shoulders and neck. By activating your tailbone, the cat cow stretch will help with spinal mobility and improve blood circulation.

4. Standing Cat/Cow Stretch

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Another stretch inspired by yoga, standing cat-cow is ideal for your shoulders and hips. It targets similar muscles to the traditional cat cow, but repeating the motion in a standing position allows you to work out tense areas. Stand with your feet hip distance apart with your hands on your hips. Inhale, lift your chest, and let your lower back arch as is comfortable. Exhale, draw your stomach towards your spine, and let your whole back curve. Repeat this several times.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

5. Chest Opener

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Standing tall with your feet hip width apart, clasp your hands behind your back. Try to keep your arms mostly straight, and raise your chin towards the ceiling, focusing on releasing tension in your upper back. Keep a focus on holding your core and not overextending your shoulders. Rather, squeeze you shoulder blades together and breathe deeply. This will help relax the ligaments and muscles across your chest.

6. Plank

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

To wrap up your 5-minute stretch routine, do a plank for at least 30 seconds to engage your core and activate the muscles all across your body. The muscles you strengthen through the plank position guide your body into its proper alignment and will improve your posture throughout the day.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

7. Final Word From the Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While committing to an intense workout regime might seem like an unrealistic commitment for some, this 5-minute routine goes to show that small actions, when done consistently, can drastically improve both your physical and mental health. There are 1,440 minutes in the day, and I challenge everyone to spare just 5 of those to invest in their personal wellbeing. If you’re concerned about using proper form, I recommend working with a physical trainer for an assisted stretch session.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

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.

In our modern, sedentary lifestyles, maintaining good posture can feel nearly impossible. Whether it’s stretching your neck to check your phone, slouching while working on laptops, or squeezing into a seat on a Spirit flight, poor posture is a common issue. Dr. Jon Saunders, a chiropractor with over 25 years of experience in treating poor posture and related conditions, offers a quick and effective solution that can transform your posture in just 100 seconds.


The Importance of Good Posture

Good posture is more than just looking confident; it's essential for overall health. According to Harvard Health, "Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains." The Cleveland Clinic adds that "Having good posture can help you avoid common aches and pains in your back, neck, and shoulders. Maintaining healthy posture can reduce wear and tear on your joints, especially in your spine."

The Zigzag Posture Problem

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

In his video, Dr. Saunders explains that the most common postural issue is "The most common postal pattern we see is what we call a zigzag postal pattern. That posture where our pelvis comes forward, our thoracic spine chews back, and then our forward head posture results in a complete collapse of our upright standing posture."

This pattern develops over time due to excessive sitting and poor habits. "We sit way too much, and when we sit, we sit in a lazy posture. This, over time, stretches ligaments, weakens spinal stability muscles, and creates faulty neurological patterns that allow these poor postural patterns to persist," says Dr. Saunders.

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The Negative Effects of Bad Posture

Poor posture can have several detrimental effects on your health. Harvard Health notes that "Poor posture can lead to neck pain, back problems, and other aggravating conditions. It can also promote heartburn, incontinence, and constipation." The Cleveland Clinic warns that "Having poor posture may lead to aches and pains, but having it over the long term is when you get real damage." They further explain that "Ignoring advice on good posture can affect your overall health and set you up for neck and shoulder strain, back pain, and even joint damage."

The Holistic Approach to Posture

Rather than focusing on individual body parts, Dr. Saunders in his video emphasizes a holistic approach: "Looking at posture, you have to look at the whole, not the sum of the individual parts." He advises, "We need to look at the pelvis, the low back thoracic spine, and the cervical spine as a unit in order to effectively correct your poor posture patterns."

RELATED:Top 6 Fat Loss Mistakes Women Over 40 Need to Stop Doing Now, Experts Say

The Titanic Posture Exercise

Dr. Saunders, in his video, introduces the Titanic Posture exercise, a simple yet effective technique to address multiple postural issues simultaneously. Here's how to do it:

  1. Warm-up: Perform the cat-cow stretch to prepare your spine.
  2. Equipment: Use a yoga block, pool noodle, small pillow, or folded towel (3-4 inches thick).
  3. Position: Stand with your back against a wall, feet 2-3 inches away.
  4. Placement: Put the yoga block (or alternative) in the middle of your back.
  5. Execution:
  • Rotate your pelvis to touch your glutes to the wall.
  • Raise your arms and squeeze your shoulders and hands back against the wall.
  • Slightly extend your head and pull it back against the wall.
  1. Hold this position for 10 seconds, then relax.
  2. Repeat for 10 sets of 10 seconds each.

"This one exercise might be one of the best posture exercises you've ever seen," claims Dr. Saunders, "because it's one exercise that can fix three postural patterns in one shot."

Use a Pillow

To enhance the effectiveness of this exercise, Dr. Saunders emphasizes the importance of maintaining good posture while sitting. He recommends using lumbar support: "Simply put a pillow there to help support your spine. It'll make the exercise that just shows you way more effective and your posture change way more permanent."

RELATED:Fitness Guru Tried 80/20 Rule and Here's What Her Day Looks Like

Making Posture Changes Permanent

By combining the Titanic Posture exercise with mindful sitting habits, you can make significant improvements to your posture and overall spinal health. As Dr. Saunders concludes, "I know you're going to notice a difference" when you practice this routine daily.

Don’t forget to consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions or injuries. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kimberly "Coach Kim" Baran Thomas, CPT Vive Health
Copyright Vive Health/Youube

Living with sciatica pain can make even the simplest daily activities feel challenging. Whether you're struggling to get out of bed or sitting for long hours at work, that nagging discomfort in your lower back and legs can significantly impact your quality of life. The good news? Relief might be just five minutes away.

Meet Kimberly "Coach Kim" Baran Thomas, CPT, a certified personal trainer with over three decades of experience helping people move better and feel stronger. Based in Naples, Florida, Kim has developed a simple yet powerful sequence of stretches specifically designed to target sciatica pain and improve mobility. "Motion is lotion," as Coach Kim likes to say, and these exercises prove just that. Follow along with these expert-approved stretches to start feeling better today.

Preparation: Setting Up for Success

Before beginning, Coach Kim underlines the importance of checking with your physician before starting any exercise program. Find a comfortable yoga mat or firm surface, and remember that consistency is key. "You can do these stretches once or twice daily, performing three to five repetitions on each side," Coach Kim suggests in her post.

Single Knee Hug with Ankle Rotations

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles while holding knee close to her chest

Shutterstock

Start by lying on your back with one leg extended. "If your lower back is particularly sensitive, keep the extended leg bent," advises Coach Kim. Pull one knee toward your chest while rotating your ankle in both directions. This gentle movement improves ankle mobility and promotes blood flow. Switch sides and repeat. As Coach Kim notes, "Every cell in your body will thank you for this stretch."


RELATED: This Is Exactly How to Lose Body Fat This Year

Cross-Body Knee Pull

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For this stretch, lie on your back with one leg straight. Using your opposite hand, gently pull your bent knee across your body while looking in the opposite direction. "For enhanced relief from sciatica, pull the knee up more diagonally towards your chest," Coach Kim suggests. Hold for 2-5 seconds on each side. This movement targets your glutes and hamstrings, areas often associated with sciatic pain.

Gentle Knee Drops

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Position yourself with feet together and knees touching, arms at your sides with palms down. Coach Kim emphasizes the importance of control here: "It's a drop, not a flop." Gently lower your knees to one side, then the other. This movement helps release tension in your lower back while maintaining proper alignment.

Double Knee Hug

Beautiful young woman working out at home, doing yoga exercise for spine on wood floor, lying in Knees to Chest pose, Pawanmuktasana, Gas Release Posture, resting after practice. Full length, top viewShutterstock

Bring both knees toward your chest, interlocking your fingers around them. "If you have neck issues, keep your head down," Coach Kim advises. Otherwise, you can gently lift your head. Hold this position for a count of three, release, and repeat. This stretch is particularly beneficial for those with spinal stenosis.

Wide-Legged Knee Drops

Flexible yoga man reclined with internal rotation

Shutterstock

For the final stretch, position your feet wider than shoulder-width apart. "Tight hips and hamstrings contribute to back pain," explains Coach Kim. Perform gentle knee drops to each side, allowing for a deeper stretch in the hips. This variation helps release tension in both the hip flexors and lower back.

RELATED: 7 Best Back Pain Exercises Physical Therapists Actually Recommend

Making It a Daily Habit

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

Shutterstock

As Coach Kim emphasizes, "Prevention is key." These stretches can be performed in bed before starting your day or on a firm surface whenever needed. For optimal results, aim to complete this sequence daily, even twice a day if possible. Remember, "Movement is medicine," and consistency with these stretches can lead to significant improvements in your mobility and comfort.

Tips for Success

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

Coach Kim recommends starting slowly and listening to your body. If you experience any unusual pain or discomfort, stop and consult your healthcare provider. Remember that healing takes time, and regular practice of these stretches can contribute to long-term relief from sciatica pain.


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

The Science Behind the Stretches

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

According to Coach Kim, about 84% of people experience back issues at some point in their lives. These stretches target key areas that contribute to sciatic pain, including the lower back, glutes, hamstrings, and hips. By maintaining regular movement and stretching, you can help prevent future issues while managing current discomfort.

Your Path to Relief

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.Shutterstock

As you incorporate these stretches into your daily routine, pay attention to how your body feels. "Ask yourself, how does your back and hips feel?" suggests Coach Kim. With consistent practice, you should notice improved mobility and reduced discomfort. Remember, these stretches are not just about immediate relief—they're about building a foundation for long-term back health and mobility. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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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.

Want stronger bones without risking injury? Kendra Fitzgerald, a certified yoga teacher and exercise specialist, knows some yoga poses that can help and guide you through each move safely. Read on to learn how to modify traditional poses to protect your spine while building strength. Whether you're new to yoga or worried about osteoporosis, this step-by-step guide shows you how to adapt each pose for your body. Follow along as Kendra shares expert tips to improve your balance, build bone density, and move with confidence.


The Science Behind Yoga for Bone Health

A 10-year study by Dr. Loren Fishman demonstrated that regular yoga practice can safely increase bone mineral density (BMD) in both the spine and femur. BMD measures the concentration of calcium and other minerals in bones, which is a key indicator of bone strength. This research proves that yoga can help maintain and improve bone health.

Understanding the Benefits

According to Harvard Health, "Yoga can improve posture and strengthen the muscles that support the spine." Beyond bone density, Osteoporosis Canada notes that "Yoga can help to build strength, improve flexibility and enhance balance - all of which are important for bone health and fracture prevention."

Safety First: Preparing for Practice

Before beginning, ensure you have a yoga block and strap nearby. These props help maintain proper alignment and make poses accessible for all levels. As noted in Dr. Fishman's research, yoga has "side effects" that include "reduced levels of anxiety," making it a holistic approach to bone health.

Tree Pose: Finding Balance and Building Core Strength

Young asian woman doing yoga in the morning at the park. Healthy lifestyle concept.Shutterstock

Dr. Fitzgerald begins her post with a tree pose to establish balance and core engagement. "Press your foot down into the floor from the heel to the ball of the foot," she instructs. "Imagine you had a string attached to the top of your head pulling you toward the ceiling." This pose strengthens hip stability while improving balance—which is crucial for preventing falls.

Triangle Pose: Creating Length and Stability

Senior woman practicing yoga, stretching in Utthita Trikonasana exercise, extended triangle pose, working out at home.Shutterstock

"Ground down through your heels and let that reverberate up to your hips through your tailbone," explains Dr. Fitzgerald. The pose focuses on lengthening the spine while maintaining stability. Using a block provides additional support and ensures proper alignment.

Warrior II: Building Lower Body Strength

Young yogi woman practicing yoga, standing in Warrior two exercise, Virabhadrasana II pose in her living room, working out wearing sportswear bra and pants, full length. Weight loss concept .Shutterstock

This powerful stance strengthens the legs while opening the hips. Dr. Fishman emphasizes proper alignment: "Let your ribs align over your pelvis and extend your arms out to either side." The pose builds strength in the legs and core while improving balance.

Side Angle: Extending the Spine

Young woman doing yoga on the lakeShutterstock

Dr. Fitzgerald guides practitioners to "fire up your glutes, arrange your hips so you feel freedom in the core." This pose creates length in the side body while strengthening the legs and core.

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Understanding Safe Spinal Rotation

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Harvard Health emphasizes that "Yoga can also improve balance and coordination, which can help prevent falls." This principle is especially important in twisting poses, where proper technique is crucial.

Twisted Triangle: Safe Spinal Rotation

Slim woman in black sportswear practicing parivrtta trikonasana by Maspalomas sand dunes. Female yogi in revolved triangle yoga pose outdoors. Flexible, wellness conceptsShuttrstock

"The key to twisting with osteoporosis is keeping your spine straight while you twist," Dr. Fitzgerald says. "We have to rotate from our hips and use our core muscles to help rotate, not the flexibility of our spine."

Locust: Strengthening the Back

Senior woman practicing yoga at home indoor, doing Salabhasana or Locust pose. Wellness and healthy lifestyleShutterstock

This gentle backbend strengthens the entire posterior chain. Dr. Fitzgerald instructs to "use your glute muscles to help lift your legs" while keeping the chin tucked to protect the cervical spine.

Bridge: Engaging the Posterior Chain

Stay at home fitness. Strong mature woman doing half bridge yoga pose, strengthening her abs muscles indoors, copy space. Fit senior woman working out in living room during covid isolationShutterstock

"You should not feel this in your lower back," Dr. Fitzgerald cautions. Instead, focus on using the glutes and hamstrings to lift while keeping the core engaged.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Supine Leg Stretch: Creating Length Safely

Senior woman working out, warming up using yogic belt, lying in yoga Supta Padangushthasana, One Leg Lift exercise, reclined variation of Extended Hand to Big Toe pose at home.Shutterstock

Using a strap, this pose safely stretches the hamstrings while maintaining spinal alignment. Dr. Fitzgerald emphasizes keeping shoulders relaxed and breathing into any sensations.

Seated Straight Leg Twist: Core Rotation

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

"Stay upright and lifted to stay safe in your osteoporosis twists," says Dr. Fitzgerald. The focus is on rotating from the upper back while maintaining a straight spine.

Bent Knee Twist: Gentle Spinal Mobility

seated twist with bent kneesShutterstock

This variation provides a gentler twist while maintaining spinal integrity. Dr. Fitzgerald emphasizes using "deep core muscles to help rotate and twist through your upper back."

Modified Poses: Adapting for Your Body

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Throughout the sequence, Dr. Fitzgerald offers modifications to make poses accessible for different ability levels. Use blocks, straps, and variations to maintain proper alignment and safety.

Shavasana: Integration and Rest

Tired,Senior,Couple,Lying,With,Outstretched,Arms,On,Floor,yogaShutterstock

The practice concludes with relaxation, allowing the body to integrate the work. "Let the parts of your body that are touching the floor fully relax and release," guides Dr. Fitzgerald.

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Long-Term Benefits of Regular Practice

Mature woman stretching her body.Shutterstock

Research shows that consistent yoga practice can lead to improved bone mineral density, better balance, and reduced anxiety. As noted in Dr. Fishman's study, these benefits accumulate over time, making yoga a sustainable approach to bone health. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Liv Livinleggings
Copyright Livinleggings/YouTube

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


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

The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

RELATED: 40 Health Symptoms That Can Be More Serious Than You Think

Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


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Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer – it's about stretching smarter. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Vanja Moves Movesmethod
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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.

Most of us spend our days sitting in chairs, hunched over desks, and wondering why our bodies ache. Celebrity fitness coach Vanja Moves, founder of the MoveMethod with over 1.2 million Instagram followers, believes we've forgotten a fundamental position our bodies were designed for. "This simple act has completely transformed my body and my mind," Vanja explains about her daily squatting practice. Discover how dedicating just minutes a day to this natural position could revolutionize your mobility, posture, and overall well-being in just 100 days.

Your Body Will Resist At First

Day one is when reality hits. Your body will fight against this forgotten position. "Everything will hurt," warns Vanja in her post. "Your ankles are gonna scream, your knees are gonna ache, your back will be fried, but this is all normal." She recommends elevating your heels slightly and holding onto support to make the position more accessible. The goal isn't perfection but accumulating time in the squat throughout your day.

Push Through The Resistance

Days two and three bring what Vanja calls "the resistance phase." Your body continues to protest as you challenge yourself to hold the position longer. "You're gonna wonder whether it's safe for you, you're gonna wonder whether you can cause more injuries," Vanja acknowledges. Despite the discomfort, she encourages pushing through, aiming to accumulate 5-7 minutes of squatting throughout your day.

Find Opportunities To Practice

Consistency is key to transformation. Vanja suggests incorporating squats into your existing routine: "Do this when you're resting, do this when you're watching TV, do this when you're brushing your teeth, when you're scrolling your phone." Instead of sitting in a chair during breaks, try squatting. These small moments add up quickly when you make them habitual.

The Shift Begins Around Day Seven

By the end of your first week, you'll notice significant improvements. "You are gonna notice yourself improving in your ankles, in your knees, in your hips, your position will be lower," says Vanja. This is when the position starts feeling natural rather than forced. Many of Vanja's students begin craving the squat instead of sitting by this point, recognizing they've reclaimed a natural human position.

Challenge Yourself With Consistency

Between days seven and fourteen, Vanja recommends becoming more intentional. "My advice to most of my students is to accumulate 30 minutes throughout the day," she shares. This isn't 30 minutes at once but accumulated time. Keep track with a timer or notebook to ensure you're progressing. If 30 minutes seems overwhelming, start with 15-20 minutes and work your way up.

Squatting Becomes Second Nature

Around day thirty, squatting evolves from a challenge to an embodied practice. "This is when you find yourself squatting everywhere and anywhere," Vanja explains. "You're not gonna care that you're a weirdo, you'll be squatting in shopping centers, you'll be squatting at bus stations." Your body begins to crave this position naturally, and you'll find yourself dropping into a squat without even thinking about it.

Your Movement Freedom Expands

As your body adapts, you'll gain new movement capabilities. According to Vanja, "This is the time when you'll be able to do things like moving through that squat with complete freedom." Your hips and ankles become more mobile and lubricated, allowing for smoother transitions and deeper positions. The benefits extend beyond just being able to squat comfortably.

Transformation Becomes Permanent

Between days fifty and one hundred, the practice becomes lifestyle. "This is where the transformation is going to become permanent," Vanja says. You'll notice improved ankle mobility, knee stability, hip flexibility, and lower back health. Many people also experience better digestion. The squat becomes a tool you use naturally throughout your day.

Beyond The Squat: Expanded Movement Potential

The daily squat practice opens doors to more advanced movement patterns. "That's when you'll be able to do things that you did as a child, like cartwheels, like transitioning through low-gait positions," explains Vanja. What began as a simple challenge transforms into complete freedom of movement, allowing you to reclaim physical capabilities you might have thought were lost forever.

A Simple Habit With Profound Results

The beauty of this practice lies in its simplicity. "It's a little habit that you can implement, which is going to become discipline, which is going to lead to extraordinary results," Vanja emphasizes. This isn't about intense training or exercise—it's about returning to a fundamental resting position that humans have used throughout history but many have forgotten in our modern, chair-filled world.

Your Body Is Not Broken

Many people believe they're too old, too injured, or too inflexible to squat. Vanja strongly disagrees: "Your body is not broken. You are not too old, you are not too injured. You have just forgotten to do the fundamental movements that your body craves." The resting squat isn't a high-intensity exercise but a natural position we should all be able to access.

Integration Into Daily Life

The power of this practice comes from consistency, not intensity. "I advocate making movement a part of your daily life every single day, and this is such a simple way to do it," says Vanja. Just 5-10 minutes of intentional movement daily can transform your mobility and physical health over time. Small habits, consistently applied, lead to remarkable results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Angie Hot and Flashy HotandFlashy angiehotandflashy
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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.

Staying fit and healthy becomes significantly more challenging after menopause, but that doesn't mean it's impossible. Angie from Hot and Flashy has been documenting her health journey since 2013, adjusting her routine annually to optimize her wellness at 62. "Years since menopause have made everything so much harder," Angie admits, but her carefully crafted routine proves that post-menopausal women can still maintain fitness and health. Discover the practical diet and exercise changes that helped Angie reduce sugar, increase protein, and maintain her health through her 60s.

Your Body Deserves Quality Fuel

Treating your body right becomes even more crucial as you age. "We only get one body, and it has to sustain us our entire life," Angie says in her recent post. She compares body maintenance to car care—you wouldn't expect your car to run properly with poor-quality gas and no maintenance, yet many expect their bodies to thrive without proper nutrition or exercise. Making even small lifestyle changes can significantly impact your long-term health, and it's never too late to start improving your habits.

Heart Health Comes First

Protecting your heart should be a top priority, especially for women. "Heart disease is the number one killer of women in the United States, killing more women annually than all cancers combined," Angie warns. With heart disease in her family history, she's been conscious of her cardiovascular health since her 20s. While she initially followed the standard American Heart Association recommendations to limit saturated fats and processed foods, she later discovered sugar's significant contribution to heart disease and made reducing it a key focus.

The Mediterranean Diet Connection

Finding a sustainable eating pattern that works for you is essential. "My diet most closely aligns with the Mediterranean diet," Angie shares. This approach emphasizes unsaturated fats and omega-3s from sources like fish, olive oil, nuts, legumes, seeds, and avocados. She limits saturated fats, fried foods, and ultra-processed items while dramatically cutting down on added sugars. This doesn't mean zero sugar—Angie still allows herself natural sugars from fruits while reducing her added sugar intake from 115 grams daily to just 10-15 grams.

Boosting Fiber For Multiple Benefits

Increasing fiber intake offers numerous health advantages beyond digestion. "Fiber can help lower your cholesterol, control blood sugar, fight visceral belly fat, and reduce gastrointestinal cancer risks," Angie explains. Though she wasn't tracking her fiber consumption before, she now carefully monitors her intake, aiming for 21-30 grams daily. This intentional approach helps support both her heart health and weight management goals while providing additional protective benefits.

Bone Health Becomes Critical After Menopause

Maintaining strong bones becomes increasingly important as you age, especially for post-menopausal women. "After menopause, women lose about two percent of bone every year," Angie reveals. Despite regularly lifting weights and believing she consumed adequate calcium and vitamin D, DEXA scans showed bone loss. This discovery prompted her to completely revamp her diet and exercise routine over the past two years, focusing specifically on building and preserving bone density through targeted nutrition and resistance training.

Protein: The Post-Menopausal Game Changer

Protein intake becomes even more crucial after menopause. "After menopause we process protein much less efficiently," Angie explains. Even while maintaining the same protein intake, your body can't utilize it as effectively, making increases necessary. Angie boosted her daily protein from about 60 grams to 90-120 grams, ensuring she gets 30-40 grams per meal. This strategic increase supports muscle maintenance, which directly contributes to bone health—a critical consideration for post-menopausal women.

Breakfast: Consistent And Protein-Packed

Creating a routine with predictable, nutritious meals simplifies healthy eating. "I'm a creature of habit," Angie admits, preferring to eat the same breakfast almost daily rather than constantly calculating nutritional content of different options. Her primary breakfast consists of low-glycemic cereal mixed with peanut butter granola, raw almonds, and seeds, providing 30 grams of protein, 8 grams of fiber, and only 9 grams of sugar. On days when her teeth are sensitive from Invisalign adjustments, she opts for unsweetened oatmeal with sugar-free peanut butter for similar nutritional benefits.

Lunch: Salmon Salad Protein Bomb

Midday meals should sustain your energy and contribute significantly to your nutritional goals. "My lunch is very labor-intensive, but I make most things one day a week or one day a month," Angie shares. Her typical lunch features a large salad topped with salmon salad, avocado, vegetables, and a sprinkle of nuts and seeds for extra protein and fiber. A side of toast with hummus rounds out this protein-rich meal. By using whole canned salmon with skin and bones (processed in a food processor), she increases calcium intake while homemade lemon tahini dressing eliminates added sugars, resulting in 38 grams of protein and 17.2 grams of fiber with zero sugar.

Dinner: Simple Protein And Fiber Focus

Evening meals can be straightforward while still nutritionally dense. "For dinner, there are really no major changes," Angie explains. She typically enjoys salmon with fiber-rich sides like farro or quinoa plus vegetables, providing about 35 grams of protein and 3.5 grams of fiber. Alternatively, she prepares a versatile ground turkey dish loaded with vegetables and beans, served over whole grains. By substituting traditional white rice or pasta with protein-rich options like farro, quinoa, or buckwheat (which offer 6 grams of protein per quarter-cup), she boosts the nutritional value of every meal.

Supplements That Support Your Goals

Targeted supplements can fill nutritional gaps, especially for bone health. "I wasn't taking enough calcium, enough vitamin D, and I wasn't taking any vitamin K2," Angie discovered. She now takes 1,500 mg of calcium daily (up from 500 mg), increased vitamin D (approaching 4,000 IUs rather than the standard 2,000 IUs), and added vitamin K2 to direct calcium to bones rather than arteries. Her supplement regimen also includes creatine, CoQ10, resveratrol, and phytoceramides to support various aspects of her health.

Exercise: Impact And Heavy Weights For Bone Strength

Challenging your body with appropriate exercise becomes increasingly important with age. "I completely retooled my workout routine," Angie shares, replacing her previous biking and light-to-medium weight routines with impact exercises, rebounding, and heavy load-bearing resistance training. After learning that lifting light weights wasn't sufficient for bone health, she gradually increased from 3-10 pound weights to 15-20 pounds, incorporating a weighted vest during resistance training. Despite needing knee braces for comfort, she maintains a 3-4 day weekly routine, adapting exercises to her body's needs while still challenging herself.

Balance Is Still Key To Sustainability

Creating a sustainable lifestyle means allowing flexibility while maintaining consistent healthy habits. "I tend to stick to my eating plan most of the time, and then when it's a holiday or special occasion, I can do whatever I want," Angie explains. She doesn't completely eliminate treats like wine but limits consumption to once during the week and once on weekends, with a maximum of two drinks. This balanced approach allows her to maintain her nutrition goals without feeling deprived, ensuring her healthy lifestyle remains sustainable long-term.

Results That Speak For Themselves

Consistency with nutrition and exercise delivers noticeable benefits. "I don't struggle with my gut, menopausal belly fat, or trying to keep weight off," Angie shares. Her daily intake totals approximately 110 grams of protein, 23-24 grams of fiber, and just 9 grams of sugar—a formula that keeps her satisfied, energized, and free from many common menopausal complaints. While her routine requires some meal preparation and planning, the results justify the effort, proving that intentional nutrition and appropriate exercise can significantly improve quality of life during the post-menopausal years. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Melissa Neill msmelissaneill MelissaNeill
Why Is That Important?
Copyright msmelissaneill/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.

Why strength training matters for women over 40

As we age, our bodies naturally lose muscle mass at a rate of about 1% per year after 40. "Muscle is the thing that's going to fire your metabolism, it's going to stoke your metabolism up," Melissa explains in her recent post. While we can't control depleting hormones, we can absolutely control how much muscle we maintain and build.

Strength training isn't just about looking good—it also increases serotonin and endorphins that reduce anxiety and stress, while improving bone density, which becomes increasingly important as we age. And contrary to popular belief, lifting weights won't make women bulky—it simply helps replace lost muscle and creates that toned, defined look many women desire.

The benefits of compound movements

All four exercises Melissa recommends are compound movements—exercises that work multiple muscle groups simultaneously. This approach is incredibly efficient for women over 40 who may not have hours to spend at the gym. "You don't have to be strength training for hours every day. You can get away with about 30 minutes," Melissa points out.

These exercises transform your body into what she calls a "fat-burning machine" by engaging large muscle groups together, maximizing your workout time and results. Each move can be modified for beginners and gradually progressed as you build strength.

Exercise 1: The Squat - The foundation of lower body strength

Confident young sportswoman outdoors at the seaside, doing squats​Your Weekly Fat-Burning Workout PlanShutterstock

The squat is an essential movement that works far more than just your legs. "The key benefits of a squat is it's going to work your whole body," says Melissa. While primarily targeting your glutes, hamstrings, calves, and quads, squats also engage your core and even parts of your upper body when holding weights.

Squats improve mobility, stability, and balance—all crucial aspects of fitness after 40. If you're new to squats, Melissa recommends starting without weights, focusing on form, and gradually adding dumbbells or barbells as you get stronger. Even her client Jenny, who initially couldn't squat due to bad knees, eventually progressed to squatting with weights.

How to perform the perfect squat

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace AlbinShutterstock

To perform a basic squat, stand with feet hip-width apart, lower your body as if sitting in a chair, and try to keep your knees behind your toes. "Try to go, if you possibly can, really deep in," suggests Melissa. If you struggle with depth, try elevating your heels slightly, which can make it easier to lower deeper while maintaining good form.

As you progress, you can add dumbbells held at your sides or a single dumbbell held in front of your chest. For those with access to a gym, hack squats, barbell back squats, front squats, and sumo squats (with wide-set feet) are all excellent variations to add to your routine.

Exercise 2: The Deadlift - Powering your posterior chain

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.​Lift WeightShutterstock

The deadlift might look simple—just lifting weight from the ground—but it delivers powerful results for women over 40. "Despite the fact, like the squat, it seems like a lower body exercise, what you're doing is working your posterior chain," Melissa explains.

This means you're targeting your hamstrings, glutes, back, and even engaging shoulders and biceps as you pull with your upper body. While traditional deadlifts can be technical, Melissa recommends starting with Romanian deadlifts (RDLs), which are more accessible and safer for those with back concerns. Using dumbbells for this movement allows you to master the form before progressing to barbell variations.

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

To perform a Romanian deadlift with dumbbells, start with feet hip-width apart and hold dumbbells in front of your thighs. "I'm going to bend slightly forward, so it's very different from a squat. I'm still going to bend my knees and then I'm going to come all the way up," describes Melissa.

Focus on hinging at the hips while maintaining a slight bend in the knees, lowering the weights toward the floor while keeping your back flat. You should feel this primarily in your hamstrings and glutes. Remember to squeeze your glutes at the top of the movement but avoid overextending. Start with lighter weights to master form before gradually increasing the load.

Exercise 3: The Row - Building a strong, defined back

Athletic woman doing exercise with fitness elastic band on mat at home​4. Seated Rows with Resistance Band: Back Strength for PostureShutterstock

Rows are essential for developing upper body strength, particularly in the back—a large muscle group that helps burn significant calories when trained properly. "I learned to do this when I was 50 years old, so it's never too late to learn a skill," Melissa shares about mastering pull-ups, the ultimate rowing movement.

While pull-ups might seem intimidating, there are many variations of rowing exercises that can help build toward this goal. Rowing movements work not just your back muscles but also engage your core, shoulders, biceps, and triceps, making them incredibly efficient for women over 40 who want to maximize their workout results.

Row variations for every fitness level

Young woman training on row machine weight training equipment on sport gym.Shutterstock

If pull-ups seem out of reach, don't worry—there are plenty of ways to incorporate rowing movements into your routine. For home workouts, Melissa suggests dumbbell rows: "I'm going to bend over, hands by my side, I'm going to row up like that." Resistance bands anchored to a sturdy object like a staircase can simulate lat pulldowns. At the gym, assisted pull-up machines, cable rows, or specialized equipment like the Kaiser machine can help build the necessary strength. Start where you are, and gradually progress—remember that Melissa herself didn't master pull-ups until age 50, proving it's never too late to build upper body strength.

Exercise 4: The Push-up - Total body strengthening

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.​6. Sphinx Push-UpsShutterstock

The push-up is a powerful bodyweight exercise that works nearly every muscle in your body. "You can think of it as a chest exercise, but actually you're going to work your shoulders, your back, your chest, your core, your quads, your hamstrings, even your glutes come in," Melissa explains. Many women on her program initially believe they can't do a full push-up, but quickly progress from modified versions to the full movement. Push-ups help with overall fitness, burn significant calories due to the number of muscles engaged, and build functional strength that translates to everyday activities.

Push-up modifications for all levels

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

If you're not ready for full military-style push-ups, Melissa offers several modifications to help you build strength: "If that's hard for you, you could try putting your hands out a bit wider." You can also perform push-ups from your knees, with hands elevated on a bench or sturdy surface, or even against a wall if you're just starting out. The key is to start where you are and gradually progress. Aim to do as many full push-ups as possible before switching to a modified version to complete your set. With consistent practice, you'll be surprised at how quickly your strength improves.

Combining the exercises for maximum results

To create an effective workout routine, Melissa suggests incorporating all four key exercises—squats, deadlifts, rows, and push-ups—into your training plan. You don't need to do all of them in a single session; instead, you might focus on two per workout, alternating throughout the week. "You're working all these muscle groups, so you're going to burn tons of fat," Melissa points out. These compound movements create the foundation of strength training that will help you regain lost muscle, boost your metabolism, and transform your body shape. Start with 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and intensity to match your fitness level.

Consistency is key to transformation

The transformations Melissa has witnessed in her clients didn't happen overnight—they were the result of consistent effort over time. "I would never have thought that I would be able to build actual muscle," says Jenny, one of Melissa's clients whose before-and-after photos demonstrate significant change. The beauty of these four key exercises is that they can be performed at home with minimal equipment, at a gym, or even modified to use just body weight when traveling. By committing to incorporating these movements into your routine 2-3 times per week, you'll gradually build the strength and muscle that helps combat age-related changes in metabolism and body composition. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.