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3 Proven Workouts for Enhanced Bust Firmness

Here's how to do it.

FACT CHECKED BY Christopher Roback
Body of a young fit woman lifting dumbbells on dark background
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FACT CHECKED BY Christopher Roback

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.

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Body of a young fit woman lifting dumbbells on dark background
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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.

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.
Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.
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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

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"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."

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


The Science Behind Weight Loss

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

Why Standing Ab Exercises Are Perfect for Women Over 40

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

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

Adapting to Age-Related Changes

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

The Importance of Commitment and Goal-Setting

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

Standing Crunches: Target Your Stubborn Lower Belly

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

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

Elbow to Knee: Challenge Your Core Rotation

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

The Role of Physical Activity in Weight Management

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

Toe Touches: Engage Your Abs and Legs

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

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

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

Combining Exercises for a Quick, Effective Workout

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

The Benefits of Core Strengthening

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

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

Achieving Long-Term Results

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

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

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

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

Sporty woman doing press ups against a white wall outside.Shutterstock

“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

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“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

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

“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

Mature woman workout before fitness training session at home.Shutterstock

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.

Attractive young fitness woman holding dumbell. Fitness woman. Fit woman in nature in spring. Happy blonde lifting dumbbells
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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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

Female swimming front crawl.Shutterstock

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

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

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

Young female athlete using resistance band while working out in the living room.Shutterstock

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.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

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

Fuel Your Body the Right Way

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

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

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

Eat More Fiber

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

Carbs

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

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

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

Healthy Fats

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

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

Build a Balanced Plate

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

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Chef Zigga chefzigga
Copyright chefzigga/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.

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

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

1. Omega-3 Rich Salmon

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

2. Creamy Avocados

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

3. Surprising Brussels Sprouts

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

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

4. Fiber-Rich Asparagus

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

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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

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

6. White Fish Varieties

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

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

7. Lean Chicken

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

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

8. Versatile Shrimp

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

9. Filling Oats

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

10. Protein-Packed Greek Yogurt

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

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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

12. Tropical Papaya

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

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

These Foods Will “Help You Stay Fuller Longer”

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

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

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

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

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

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

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

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Copyright Lindsey Subrinsky

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

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

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

She Followed a Low-Carb Diet Then Keto-Style

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

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

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

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Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

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

She Also Takes a Day Off Every Few Weeks

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

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

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

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

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.