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3 Proven Workouts for Enhanced Bust Firmness

Here's how to do it.

Denise Vitola
By Denise VitolaJun 24, 2024
Denise Vitola
Founder/CEO of Vitola Well
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company.
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FACT CHECKED BY Christopher Roback
Body of a young fit woman lifting dumbbells on dark background
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Denise Vitola
By Denise VitolaJun 24, 2024
Denise Vitola
Founder/CEO of Vitola Well
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

When looking for a proven workout for enhanced bust firmness, think of your pectoral muscles first. Having strong pectoral muscles has many benefits. One is to build muscle mass that will create a lean look while creating a fuller chest. This does not happen overnight. You have to put in the work. That is the most important takeaway for anyone beginning strength or muscle-building exercises. It takes months to see the effects, so stick with it.

As an ACE-certified fitness instructor for group fitness and personal training—and a spin instructor and health and wellness coach certified by the Institute of Integrative Nutrition—I get asked for fitness and diet advice frequently. And I love helping people find the thing that gets them to thrive in life. So here are my top 3 exercises for chest building.

1. Plank

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

Get into a plank position, keeping your core tight, head and neck neutral, hands directly under shoulders and toes on the ground, and hold for 30 to 60 seconds.

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

2. Dumbbell Chest Press

dumbbell Chest PressShutterstock

I like dumbbells because they allow for a greater range of motion, which engages more muscle groups.

Start with a dumbbell in each hand, start by sitting on the edge of the bench.

  • Lower yourself down so your back is flat on the bench, and drop your legs so your feet are flat on the floor.
  • Bring your upper arms out to your side parallel to the floor and bend your elbows so the weights are parallel to your upper arms.
  • Brace your core, extend your arms, and push the dumbbells away from the floor.
  • When arms are fully extended pause and begin to lower back to the floor.

3. Butterfly Machine

Caucasian young fitness woman is working out on butterfly machine in gymShutterstock

Adjust the seat to the appropriate height. Sit with your back against the backrest, put your forearms against the pads, and grip the handles if the machine does not have pads.

  • Begin using your arms together using your chest muscles to move the weight.
  • Once you reach the middle, return to the starting position.

4. Common Mistakes People Make Working Out Their Bust

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

Overworking the muscle groups by doing too much on one day or in one week. the chest area has few large muscles and you want to ensure you are hitting the upper chest and lower chest to effectively build all chest muscles. You need to alternate exercises to ensure you get each muscle group and to avoid overworking, do chest exercises along with another muscle group like biceps to alternate exercises to avoid muscle exhaustion.

5. One Final Note: There's So Much You Can Do at Home

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

If you cannot get to a gym or a gym intimidates you, there is so much you can do at home with isometric exercises like a plank. There are a number of variations on planks, like a plank walk and plank reach, to add to your workout. Another trick is to buy workout bands which can be used at home for chest exercises like chest presses and underarm chest raises.

💪🔥Body Booster: Incorporate dumbbells into your workout routine. They offer a greater range of motion, engaging more muscle groups for a comprehensive workout.

Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.
workout routines

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Fitness & Workouts

3 Proven Workouts for Enhanced Bust Firmness

Body of a young fit woman lifting dumbbells on dark background
Shutterstock
Denise Vitola
By Denise VitolaJun 24, 2024
Denise Vitola
Founder/CEO of Vitola Well
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

When looking for a proven workout for enhanced bust firmness, think of your pectoral muscles first. Having strong pectoral muscles has many benefits. One is to build muscle mass that will create a lean look while creating a fuller chest. This does not happen overnight. You have to put in the work. That is the most important takeaway for anyone beginning strength or muscle-building exercises. It takes months to see the effects, so stick with it.

As an ACE-certified fitness instructor for group fitness and personal training—and a spin instructor and health and wellness coach certified by the Institute of Integrative Nutrition—I get asked for fitness and diet advice frequently. And I love helping people find the thing that gets them to thrive in life. So here are my top 3 exercises for chest building.

1. Plank

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

Get into a plank position, keeping your core tight, head and neck neutral, hands directly under shoulders and toes on the ground, and hold for 30 to 60 seconds.

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

2. Dumbbell Chest Press

dumbbell Chest PressShutterstock

I like dumbbells because they allow for a greater range of motion, which engages more muscle groups.

Start with a dumbbell in each hand, start by sitting on the edge of the bench.

  • Lower yourself down so your back is flat on the bench, and drop your legs so your feet are flat on the floor.
  • Bring your upper arms out to your side parallel to the floor and bend your elbows so the weights are parallel to your upper arms.
  • Brace your core, extend your arms, and push the dumbbells away from the floor.
  • When arms are fully extended pause and begin to lower back to the floor.

3. Butterfly Machine

Caucasian young fitness woman is working out on butterfly machine in gymShutterstock

Adjust the seat to the appropriate height. Sit with your back against the backrest, put your forearms against the pads, and grip the handles if the machine does not have pads.

  • Begin using your arms together using your chest muscles to move the weight.
  • Once you reach the middle, return to the starting position.

4. Common Mistakes People Make Working Out Their Bust

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

Overworking the muscle groups by doing too much on one day or in one week. the chest area has few large muscles and you want to ensure you are hitting the upper chest and lower chest to effectively build all chest muscles. You need to alternate exercises to ensure you get each muscle group and to avoid overworking, do chest exercises along with another muscle group like biceps to alternate exercises to avoid muscle exhaustion.

5. One Final Note: There's So Much You Can Do at Home

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

If you cannot get to a gym or a gym intimidates you, there is so much you can do at home with isometric exercises like a plank. There are a number of variations on planks, like a plank walk and plank reach, to add to your workout. Another trick is to buy workout bands which can be used at home for chest exercises like chest presses and underarm chest raises.

💪🔥Body Booster: Incorporate dumbbells into your workout routine. They offer a greater range of motion, engaging more muscle groups for a comprehensive workout.

Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.
Fitness & Workouts

13 Proven Workouts for Building a Powerful Chest

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.
Shutterstock
Christopher Roback
By Christopher RobackMay 04, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

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

A strong chest isn't just for showing off at the beach. "Building powerful chest muscles will improve your ability to push things, such as a grocery cart, a stroller, a car that stalled, putting your child in their crib, or even moving a sofa from one side of the room to the other," says Jennifer Rulon. A 15-time Ironman triathlete, Rulon says she "lives the life of a healthy human who loves to coach others to become the best versions of themselves."

"Another essential reason to have a powerful chest," she goes on, "is that it can genuinely improve posture. Why? While the chest muscles support many muscles, the shoulders play a huge role in keeping the body upright. Many people have switched to standing desks to improve posture instead of being concave at their desks with rolled shoulders and collapsed chests. Speaking of which," she goes on, "having a solid chest can also improve breathing."

"The chest is a very important part of the body to continue conditioning through movement, strength training, and stretching," adds long-time yogini and fitness expert Alex Sabbag. "Located inside the chest is our most vital organ, the heart. The heart is often overlooked when we talk about the chest, but given how much the heart does for us throughout our lives, it's an important part of the body to take a look at."

Here are proven workouts for building a powerful chest.

1. Bench Press

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

"A bench press is one of the best exercises for building the chest. The bench press will utilize the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles," says Rulon. Why Bench Press? "It is a compound movement that engages your chest, shoulders, and triceps, activating joints such as the shoulder, elbows, and wrists," she says. "Bench presses – incline, decline, and flat – play a pivotal role in building a comprehensive and powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger and Online Wellness Coach. "The incline bench press specifically targets the upper chest fibers for well-rounded chest development. The decline bench press works the entire chest more effectively, allowing you to lift heavier weights, which is key for muscle growth. Hot Tip: "If you don't have a bench, you can head to the floor for a press. While you are limited in the range of motion for a floor press, you are still working the chest," she says. "Regularly incorporating these exercises into your fitness routine, with a focus on proper form and adequate recovery, will lead to huge improvements in chest strength and muscle," adds Richard.

Related: #1 Weight Loss Food Mistakes You Are Making

2. Push Ups

Shutterstock

"Push-ups are also a fantastic exercise for the pectoral muscles and the shoulders, biceps, triceps, abs, and upper back," says Rulon. Why Push Ups? "Once again, so many muscles are being used along with the joints. With push-ups, you fully extend the core within a plank before you lower it to the ground. Remember that push-ups can be done anywhere: at home, at an office on your break, on a beach, or at a gym," she says. Hot Tip: "Some people struggle with push-ups, and many alternatives exist. You do a push-up on a wall, but if that is too easy, you can head to a bench. And build your push-ups that way. You can alternate from the floor to the bench. Can you lead to your knees for a push-up? You can, but it is a hard habit to break," she says.

3. Dumbell Chest Fly

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

"Dumbbell Chest Fly will utilize the pectoral muscles, delts, biceps, and triceps just like others, but the flies can help with flexibility and coordination," says Rulon. Why Dumbbell Chest Fly? "Like the bench press and the push-ups, many muscles are utilized to build muscles during this exercise. With DB Chest Fly, this exercise will help lengthen the upper back and the shoulders for more flexibility." Hot Tip: "If you are a beginner, start with a light set of dumbbells, and increase the amount each week as you begin to build," she says.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

4. Plyometric Banded Push-Ups

Resistance,Bands,Fit,Man,Doing,Pushups,With,Elastic,Band,Plyometric Banded Push-UpsShutterstock

"Plyometric banded push-ups are greatly underutilized in developing a powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger & Online Wellness Coach at TK. Why Those? "They involve explosive movements enhanced by the resistance of bands, effectively targeting and strengthening the chest muscles. The movement activates the fast-twitch muscle fibres used in quick, powerful movements, boosting overall strength and athletic ability," he says. Hot Tip: "Adding variations like clapping push-ups or resistance bands intensify the workout, further engaging the chest, shoulders, and core muscles. This form of training builds chest muscle power," he says.

5. Single-Arm Dumbbell Bench Press

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

"This isolates each side of the chest, promoting balanced development and enhancing core stability," says ​​Chris Pruitt, CEO & Certified Trainer at WorkoutHealthy.

6. Landmine Press

,,Work,Out,Gym,Training,Using,T-bar, Landmine, PressShutterstock

"An excellent movement for upper chest development, this is performed by pressing one end of a barbell (with a weight plate) upwards from a standing position, with the other end anchored," says Pruitt.

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

7. Assisted Pull-Up Machine for Lower Chest

,Fit,People,In,Sportswear,exerciseDoing,Pullups,UsingShutterstock

"A novel approach to work the lower chest," says Pruitt. "Stand in front of the machine, place your hands on the knee pad, and press down by extending your arms to engage the lower chest muscles. This method offers an easier setup than traditional barbell/dumbbell decline bench presses and the same effective isolation of the lower chest." He sums up his offerings: "These exercises are some unique approaches to chest development, focusing on both the upper, mid, and lower pectorals, ensuring balanced muscle growth."

"Other chest exercises can include dumbbells, barbells, bands, and suspension training. Ensure you find what is best for you and your comfort level when preparing for chest exercises," says Rulon.

8. And Now For Some Yoga Poses, Starting With This Warmup

Female,Relaxing,At,Sunrise,,Performing,Tadasana,-,Mountain,Pose,beach,sunset,ocean,sea,exerciseShutterstock

"We are approaching February, a month commonly known for the heart—studies show that people actually do suffer from a broken heart—and energetically, when we are blocked, it's likely due to our heart feeling conflicted, hurt, or out of balance," says Sabbag. "In yoga, we focus on the mind, body, and soul and place a lot of emphasis on taking care of the heart, physically and energetically. Here are some easy ways you can take care of your heart while bringing additional strength and openness to the chest chamber," says Sabbag.

"Standing forward, fold with bound arms. Standing at the top of the mat in Tadasana, or Mountain pose, clasp the palms behind the low spin. Fold forward and let the knuckles drape over the back of the skull. This will warm up the shoulder area to prepare for additional heart opening and chest expanding postures."

9. Open Heart Pose (commonly known as Puppy Dog pose)

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

"This posture will open up the front and back side of the heart," says Sabbag. "From Tabletop position, walk the fingers forward with the arms extended out to a big y shape until the hips are lifted up over the knees. Keep surrendering the chest down toward the earth. The forehead, chin, or chest may actually reach the ground. The back of the armpits and chest will feel expansive in this posture. Hold for 2-3 minutes."

Related: Top 10 States Obsessed With Gaining Muscle—Ranked

10. Modified Chaturanga

Yoga.,Young,Yogi,Men,Practices,Yoga,Asana,Chaturanga,Dandasana,-Shutterstock

"From Tabletop, shift the shoulders forward past the wrists and lower down halfway, elbows hugging the ribcage. Then press directly back up. This builds strength in both the back of the arms (triceps) and across the chest. Do 5-10, resting in Child's Pose as needed," says Sabbag.

11. Iron Cross

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

"Come all the way down to your belly," says Sabbag. "Place one hand by the rib cage and extend the other arm out to a T shape. Press down on the palm next to the ribs and roll toward the extended arm. This opens up the front side of the chest and also the heart while compressing the pack of the heart and bringing some relief to the shoulder areas. Do both sides and hold for 2-3 minutes per side."

12. Heart Openers

Yoga,Instructor,camel, pose Ustrasana, asana,

"More traditional heart openers like Bridge Pose, Wheel, Camel, or a standing balancing posture like Dancer Pose are incredible postures to keep the heart open and chest strong. Allowing the chest to relax and expand also offers relief to the top of the shoulders, a place where we carry so much tension. When the chest is tight, the shoulders are rounded and pulled down toward the chest. Keeping the chest open allows the shoulders to stay back and the shoulder blades to relax down the spine," says Sabbag.

Related: I Shed 99 Pounds Naturally With These 4 Changes

13. Chest Workout Mistakes to Avoid

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

"One of the most common mistakes for all exercises at home or the gym is needing the correct form. If you have the incorrect form with a bench press, that could cause many issues, especially if you don't have a spotter and it went too heavy," says Rulon. "Another common mistake to avoid when doing a bench press is bouncing the bar off the chest. Many people will do this too quickly and use the quick momentum to bring the bar back up. If the goal is to get ten reps, but you can only do eight without bouncing, then stay with the 8 reps vs. improper form on the last two. The last common mistake for many is overtraining. Sure, we want a nice chest for the beach or a nice booty for an event, but you must remember that rest days are essential. Rest days are when the body can recover the mind, body, and soul."

Fitness & Workouts

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

Petra Genco
Copyright petragenco/Instagram
Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

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

The Science Behind Weight Loss

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

Why Standing Ab Exercises Are Perfect for Women Over 40

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

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

Adapting to Age-Related Changes

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

The Importance of Commitment and Goal-Setting

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

Standing Crunches: Target Your Stubborn Lower Belly

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

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

Elbow to Knee: Challenge Your Core Rotation

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

The Role of Physical Activity in Weight Management

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

Toe Touches: Engage Your Abs and Legs

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

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

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

Combining Exercises for a Quick, Effective Workout

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

The Benefits of Core Strengthening

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

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

Achieving Long-Term Results

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

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

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

Fitness & Workouts

5 Daily Moves to Boost Bone Density After 50

Dr_Lisa_Folden_WeShape17
Copyright WeShape/YouTube
Leah Groth
By Leah GrothAug 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Dr. Lisa Folden is a physical therapist and body image coach who contributes to WeShape, a company devoted to helping people feel comfortable in their bodies. In one viral video, she offers five easy exercises that you can do at any age. “If you're a woman aged 51, I have five exercises you should be doing every single day to help keep you strong and build good bone density,” she says at the start of the video.

During Menopause, Hormones Change, and Bone Density Decreases

“You might wonder why 51? Well, that is the average onset of menopause for most women, and with menopause comes changing hormones and decreasing bone density, which makes us more at risk for falls and fractures. We don't need that,” she says in the video.

5 Exercises to Improve Bone Density

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“So follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,” she says.

1. Wall Sit

wall sit exerciseShutterstock

The first one is a wall sit. “You're going to get against a wall and rest your back. Walk your feet maybe 12 to 24 inches away from the wall based on your height. And then you're going to lower your body down until your knees are bent to about 90 degrees,” she says.

Engage Your Core

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“You're going to engage your core and simply hold here. Try holding for 30 seconds and repeating this five times,” she continues. “You'll feel a good burn in your quads, and your bones will definitely get the benefit of this load-bearing exercise.”

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

2. Mini Squats

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

The following exercise is a mini squat. “You're going to get in a position where your feet are about hip-width apart or just wider, and your feet are slightly turned out. You're going to engage your core, and you're just going to bend and come up to standing.”

Squeeze Glutes While Keeping Core Engaged

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.Shutterstock

“And we're not going down low, but every time we come up, we're squeezing the glutes, we're keeping our core engaged,” she says. “We're keeping our posture upright and tall, not bending over. Try to do 10 to 12 reps here, and if it feels good, repeat that twice.”

3. Deadlift

Older women Body Warming Before exercising in the parkShutterstock

The following exercise is a deadlift. “You're going to stand with your feet about hip-width apart. Your knees are really soft, not locked back. You're going to engage your core, and you're going to hinge forward at your waist, keeping your spine straight. Then you're going to activate your glutes and your hamstrings to bring you back up to standing, squeezing,” she says.

Again, Engage Your Core

Young girl showing sporty belly against the sea on the beachShutterstock

“You're going to repeat that motion down back is tall. The squeezing core is engaged. Try doing 10 to 12 of these and see how they feel. This is going to give you a great workout to your glutes and your hamstrings,” she says.

4. Side Step Squat

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Exercise number four is called a side-step squat. She recommends getting to the end of your mat, with feet hip-width apart, and getting down into a mini squat. “Engage the core, and you're going to quickly step to the side, maintaining good distance between your feet and staying low the entire time,” she says.

Engage the Core

outdoor portrait of a beautiful middle aged blonde woman. attractive sexy girl in a field with flowersShutterstock

“You can do this for about 30 seconds. You'll feel the burn, and you'll get all the benefits of this great load-bearing exercise,” she explains.

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

5. Wall Pushup

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“The last exercise is a wall pushup. You are gonna go to a wall, get your hands just below shoulder height and step away from the wall so that you're in a plank position,” she says.

Engage Your Core

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“Engage your core so that your pelvis isn't tilted forward or tucked too far under you, lower yourself down using your arms, and push yourself away. Maintain good form. Keep your chin and repeat 10 to 15 times,” she explains.

Do These Exercises at Least Twice a Week

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“Do all five of these exercises a couple of times a week. And as you're approaching menopause, you will see the benefits of improved bone density and overall strength,” she says.

RELATED: I Lost Inches From My Waist on Ozempic and Here Are 15 Weight Loss Tips I Have for You

Menopause Speeds Up Bone Loss

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According to the Endocrine Society, menopause significantly speeds up bone loss and increases the risk of osteoporosis. “Research indicates that up to 20% of bone loss can happen during these stages, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide,” they say.

Exercise and Diet Can Make a Big Difference

While there are drugs to treat this, exercise and diet can make a big difference. “A customized exercise regimen supports proper maintenance of the skeleton, including resistance, balance, and weight-bearing exercises,” they say. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

4 Best Exercises to Lose Flabby Arms

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Ferozan Mast
By Ferozan MastAug 26, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

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

Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.

Overall Fat-Burning

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You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.

Water and Nutrition

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Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”

Make It Fun

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Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”

Use the Incline

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Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”

Swimming Workouts

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Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”

Exercise #1: Light Dumbbells

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Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”

Exercise #2: Bench Dips

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Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”

Exercise #3: Bicep Curls

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Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Exercise #4: Resistance Bands

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Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

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Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

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You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 "Normal" Habits That Are Keeping You Overweight

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Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle to achieve their best bodies. In a new social media post, he reveals some habits that could prevent you from losing weight. “10 ‘normal’ behaviors causing you to stay overweight,” he writes. “Why you can’t lose weight,” he continues. “I see this all the time. You could be training hard or watching what you eat…But you’re also doing these things 🫠And that’s why you can’t make any progress!”

Cheating on the Weekends

Do you eat healthy during the week but cheat on the weekends? “Relying on weekends as a free-for-all,” is the first habit that could be keeping you overweight. “Undoing your week’s hard work with overeating or bingeing on junk,” he says.

Mindless Snacking

That handful of chips or nuts may seem harmless, but it could derail your diet. “Mindless snacking,” is the second habit on Murphy’s list. “Grabbing handfuls of food without realizing how much it adds up,” is a big mistake.

Drinking Your Calories

Don’t be tempted by that delicious Starbucks drink or flavored martini. “Drinking calories,” is a common faux pas. “Overindulging in sugary coffees, sodas, or alcohol without tracking them,” will prevent you from losing weight.

Skipping Meals

You might think that nixing breakfast or lunch will keep you from consuming as much, but this isn’t always true. In fact. skipping meals to “save calories,” could be causing you to hold onto weight. “Leading to overeating later out of hunger and poor planning,” he says.

Underestimating Portion Sizes

“Underestimating portion sizes,” is another mistake he sees his clients making. This includes “Serving more than you think, even with ‘healthy’ foods,” he says.

Using Food as a Reward

Are you setting goals and have a reward system for motivation? “Using food as a reward,” is not a good idea, he says. “Treating yourself with high-calorie foods for every small achievement,” might have you eating more.

Overestimating Exercise Burns

“Overestimating exercise burns,” is mistake seven. “Thinking one workout ‘earns’ you a massive calorie surplus,” he explains.

Always Finishing Your Plate

Don’t listen to the words of your mother. “Always finishing your plate,” isn’t going to do you any weight loss favors. “Eating out of habit, not hunger, because you ‘don’t want to waste food,’” will prevent you from achieving your goals, he says.

Late Night Eating

It can be tempting but stay out of the kitchen at night. “Late-night eating,” is a common culprit that will keep you heavy. “Mindlessly grazing in the evening while watching TV or scrolling online,” he says.

Avoiding Accountability

And finally, the last mistake is avoiding accountability. “Not tracking food, avoiding scales, or dismissing progress checks,” he explains. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 21 Pounds by Learning These “5 Truths About Weight Loss”

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Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

Your Weight Loss Journey Is Going to Be Boring

Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

You Need to Realign Your Expectations

“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.

Maintain a Calorie Deficit

“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.

Calculate Your Own Calorie Gorals

“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

There Are No “Good” or “Bad” Food Groups

And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

In Another Post She Elaborates on Other Habits

In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.

She Recommends UsingTracking App

Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.

Find an Accountability Buddy

Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.

Keep Health Food on Hand

Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.

  • Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
  • Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
  • Fruits: Assorted berries, apples
  • Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
  • Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

Get Motivated with These Menu Ideas

Here is a sample menu, “alternate between options and snack away,” she writes.

Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos

Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before

Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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