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13 Ways to Look Fit After 40

Strengthen your body and mind with these proven tips from an ACE-certified trainer.

FACT CHECKED BY Christopher Roback
Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at home
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FACT CHECKED BY Christopher Roback

Want to look fit after 40? Your timing is perfect. Midlife is the time to move, strengthen muscles, and stretch more. Just be sure to approach your goal holistically. You will look fit after 40 if you care for all aspects of your health: mind, body, and soul. This includes focusing on nutrition and exercise of course, but also self-care, mental health, and quality of life. The happier you are in all these aspects, the healthier you will be. Prioritize yourself, and then you can take better care of others.


(How would I know? I am an ACE certified fitness professional, and also a graduate of the Institute of Integrative Nutrition, certified in health and wellness coaching. I teach Spin at least 3 days a week and personally work out at least 6-7 days a week.) It’s never too late to get started and reap the benefits of physical fitness. Read on for 13 ways to look fit after 40.

Do This Workout

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

The World Health Organization and the Centers for Disease Control and Prevention (CDC) recommend at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise a week for adults up to age 64. However, the first thing I would suggest if you have not been physically active is to consult your physician. Assess your physical condition.

With an okay from the doctor, I would suggest you start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity. Don’t forget to add balance exercises and stretching at the end of a workout. The older we get we lose mobility and elasticity.

Eat Like This

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

A good diet alongside a well-planned fitness program will go a long way. Step one, make sure you are drinking plenty of water. Eat a balanced diet. All food groups are your friends. Don’t eliminate carbs; eat healthy carbs like oats, sweet potatoes, and brown rice. Carbohydrates are fuel, so limit them at bedtime and eat them after your workout. Be sure to eat plenty of protein and lots of veggies and fruit.

Create a Routine

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

Create a routine and stick with it. If you commit to fitness, it becomes more of a hobby than a chore. You will make friends where you workout (especially if you have a routine and go at the same time every day, you see the same people) and begin to enjoy the time you spend there.

Learn to Love to Cook

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

Cooking can be a task or a chore, but it can be fun if you try new recipes or cook with family. You are in control of what you cook so that you can manage your diet more closely.

RELATED:5 High-Protein Breakfast Foods, According to a Dietitian

Find a Fitness Class You Love

Pilates class with men and women at a gymShutterstock

New activities can be tough, so try different fitness classes. Consider yoga, Pilates, strength training classes, water aerobics, cycling classes, Tai Chi, dance classes, and functional fitness

Try New Foods

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

People always eat the same foods, especially when managing their diet. It is okay to branch out and try new things. The variety of foods will keep you excited.

Create New Hobbies

Group of men ride bicycles at sunset with sunbeam over silhouette trees background.Shutterstock

Create new hobbies with your partner and family friends. Think of things you can do with friends and family that are beyond going out to eat and drink. How about a walk around the neighborhood or a bike ride? Create moments that are more interactive and less sedentary.

Take Up a New Activity

Concentrated fit young girl pickleball player waiting to receive serve, ready to strike and return ball to opponent field on indoor court..Shutterstock

You are never too old to try new things. Pickleball is all the rage. Why not give it a try? Maybe that isn’t for you but bowling or gardening. All things get you moving, so it is good for you.

RELATED: Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Join a Club

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

Clubs are a great way to be healthy and to make new friends. Not all clubs are book clubs; you can join yoga, walking, or tennis clubs. It is also a great way to learn something new.

Set a Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Set a goal like walking or running a race. Having a goal to look forward to keeps you on track and gives you something to look forward to.

Travel More

Lake Louise Banff National Park in the Canadian Rocky Mountains. A young couple of men and women sitting on a rock by the lake during a cold day in Autumn in Canada watching the sunset at the lakeShutterstock

Traveling is great for the mind and soul. It brings joy and happiness. It adds an element if surprise and allows you to try new things.

Sanitize Your Friends List

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You must make sure you spend time with people who bring value to your life and make you happy. If they don’t, it is okay to walk away.

RELATED: 10 Fitness Myths and the Truth Behind Them

Feed Your Brain

Portrait handsome bearded man wearing glasses,headphones listening to music at modern home.Guy sitting in vintage chair,holding smartphone and relaxing.Panoramic windows background.Blurred backgroundShutterstock

Listen to more podcasts - feed your brain. Just like you exercise your body, you must continue exercising your brain. So many free inspirational podcasts are available to help fill your happiness cup. One I am enjoying lately is The Gratitudeology Podcast by Jamie Hess.

💪🔥Body Booster: Start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity.

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

More For You

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

Portrait of senior woman lifting dumbbellsShutterstock

Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

Weight scale 120 kilogramShutterstock

Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at home
Shuttestock
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.

Want to look fit after 40? Your timing is perfect. Midlife is the time to move, strengthen muscles, and stretch more. Just be sure to approach your goal holistically. You will look fit after 40 if you care for all aspects of your health: mind, body, and soul. This includes focusing on nutrition and exercise of course, but also self-care, mental health, and quality of life. The happier you are in all these aspects, the healthier you will be. Prioritize yourself, and then you can take better care of others.


(How would I know? I am an ACE certified fitness professional, and also a graduate of the Institute of Integrative Nutrition, certified in health and wellness coaching. I teach Spin at least 3 days a week and personally work out at least 6-7 days a week.) It’s never too late to get started and reap the benefits of physical fitness. Read on for 13 ways to look fit after 40.

Do This Workout

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

The World Health Organization and the Centers for Disease Control and Prevention (CDC) recommend at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise a week for adults up to age 64. However, the first thing I would suggest if you have not been physically active is to consult your physician. Assess your physical condition.

With an okay from the doctor, I would suggest you start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity. Don’t forget to add balance exercises and stretching at the end of a workout. The older we get we lose mobility and elasticity.

Eat Like This

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

A good diet alongside a well-planned fitness program will go a long way. Step one, make sure you are drinking plenty of water. Eat a balanced diet. All food groups are your friends. Don’t eliminate carbs; eat healthy carbs like oats, sweet potatoes, and brown rice. Carbohydrates are fuel, so limit them at bedtime and eat them after your workout. Be sure to eat plenty of protein and lots of veggies and fruit.

Create a Routine

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

Create a routine and stick with it. If you commit to fitness, it becomes more of a hobby than a chore. You will make friends where you workout (especially if you have a routine and go at the same time every day, you see the same people) and begin to enjoy the time you spend there.

Learn to Love to Cook

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

Cooking can be a task or a chore, but it can be fun if you try new recipes or cook with family. You are in control of what you cook so that you can manage your diet more closely.

RELATED:5 High-Protein Breakfast Foods, According to a Dietitian

Find a Fitness Class You Love

Pilates class with men and women at a gymShutterstock

New activities can be tough, so try different fitness classes. Consider yoga, Pilates, strength training classes, water aerobics, cycling classes, Tai Chi, dance classes, and functional fitness

Try New Foods

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

People always eat the same foods, especially when managing their diet. It is okay to branch out and try new things. The variety of foods will keep you excited.

Create New Hobbies

Group of men ride bicycles at sunset with sunbeam over silhouette trees background.Shutterstock

Create new hobbies with your partner and family friends. Think of things you can do with friends and family that are beyond going out to eat and drink. How about a walk around the neighborhood or a bike ride? Create moments that are more interactive and less sedentary.

Take Up a New Activity

Concentrated fit young girl pickleball player waiting to receive serve, ready to strike and return ball to opponent field on indoor court..Shutterstock

You are never too old to try new things. Pickleball is all the rage. Why not give it a try? Maybe that isn’t for you but bowling or gardening. All things get you moving, so it is good for you.

RELATED: Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Join a Club

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

Clubs are a great way to be healthy and to make new friends. Not all clubs are book clubs; you can join yoga, walking, or tennis clubs. It is also a great way to learn something new.

Set a Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Set a goal like walking or running a race. Having a goal to look forward to keeps you on track and gives you something to look forward to.

Travel More

Lake Louise Banff National Park in the Canadian Rocky Mountains. A young couple of men and women sitting on a rock by the lake during a cold day in Autumn in Canada watching the sunset at the lakeShutterstock

Traveling is great for the mind and soul. It brings joy and happiness. It adds an element if surprise and allows you to try new things.

Sanitize Your Friends List

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

You must make sure you spend time with people who bring value to your life and make you happy. If they don’t, it is okay to walk away.

RELATED: 10 Fitness Myths and the Truth Behind Them

Feed Your Brain

Portrait handsome bearded man wearing glasses,headphones listening to music at modern home.Guy sitting in vintage chair,holding smartphone and relaxing.Panoramic windows background.Blurred backgroundShutterstock

Listen to more podcasts - feed your brain. Just like you exercise your body, you must continue exercising your brain. So many free inspirational podcasts are available to help fill your happiness cup. One I am enjoying lately is The Gratitudeology Podcast by Jamie Hess.

💪🔥Body Booster: Start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity.

Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.
Liz_Hilliard_5844
Liz Hilliard
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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

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Autumn Calabrese is showing off her fit-after-40 figure – and flashing her abs in workout clothes. In a recent social media post the fitness expert shows off her amazing body in a sports bra and leggings and reveals a few tips on how to stay fit in your forties. “Forget about age, it’s all about strength and determination! Lifting heavy weights at 40+ is my secret to staying fit and feeling fierce. Join me on this amazing journey!” she wrote in the caption. How does the 43-year-old keep herself in such great shape? Here are her top tips on how to get and stay “fit over 40.”


1. Lift “Heavy Weights”

In her Instagram post, Autumn shares a “full body routine” you can do with a bench and some heavy weights.” Heavier weights, lower reps (10-12) is best for building muscle & keeping us strong ladies. We lose muscle mass & bone density as we age lifting heavy is one way to prevent that,” she explains, demonstrating the set. She recommends doing three sets and 10 to 12 reps of each exercise, which includes step-ups, squats, and bench presses, all with free weights. Why is lifting weights as you age so important? According to NIA’s Baltimore Longitudinal Study of Aging (BLSA), muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. “After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men,” says the NIH.

Related: 5 Ways to Look Better in Bed

2. Do Less Cardio

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“Ladies I know staying fit over 40 isn’t as easy as it used to be for a lot of us. But it’s not impossible. It does require some tweaks to how we go about it. Here’s the hard truth, you’re gonna have to be more diligent, more consistent & more deliberate,” she says in another post. “It used to be that as long as I was working out regularly and eating pretty healthy I could stay lean, keep my muscle definition, have all the energy & mental clarity and feel good. At 43 that’s not the case anymore. I have to choose my workouts more carefully. I can’t do as much high intensity, high impact although I do need a little of it. I need more weight training, mobility training & I definitely need my rest days.”

3. Eat Lots of Plants

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As for diet, “I focus on my gut & hormone health,” she explains, adding that she incorporates lots of plants. “At least 30 different plants a week (veggies mostly, some fruit and whole grains),” she reveals. “I’m very diligent about keeping added sugar to a minimum, same with alcohol.”

4. Do Pilates

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She also started doing reformer and Cadillac Pilates combined with Chisel,” she says. “And I love throwing in compound movements like this one to work my whole body & being my heart rate up.” Why should you consider adding Pilates to your routine? The Mayo Clinic explains that there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 13 Diet Tips That Help Firm Up Your Butt

5. Have a Blood Stabilizing Breakfast

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In another TikTok she offered some more tips for losing weight over 40. “Tip number one, you want a blood sugar stabilizing breakfast. So eating a high carb breakfast is not going to be ideal if you're trying to lose weight and you are over 40. So think protein, veggies, and healthy fat for breakfast,” she says.

6. Eat Three Meals a Day

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Another tip shared in the TikTok is to “stop the grazing throughout the day,” she says. “Having breakfast, lunch, and dinner and spacing 'em out three to four hours apart at least, is going to help again, stabilize your blood sugar and stop those insulin spikes.”

Related: I Lost 70 Pounds After Stop Doing These 7 Things

7. Prioritize Sleep

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Finally, “prioritize your sleep,” she stays. “We got to stop believing that no sleep and running on caffeine is what is going to be good for us. When we sleep is when we rest, we digest and we repair our bodies so that we have the energy that we need for the rest of the day.” The Sleep Foundation agrees that getting enough sleep offers a variety of health benefits. It can be a mood booster, promote heart health, help regulate blood sugar, improve mental function, restore your immune system, help relieve stress, and aid in weight loss.

💪🔥Body Booster: As you age, strength training becomes more important because you start to lose muscle strength in your early to mid forties. Weight lifting can help prevent this from happening.

Cassie B cassiebfitness
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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.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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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.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

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

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
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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.

Do you want to burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

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Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

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

Prebiotic Foods: Asparagus

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Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

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Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

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Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

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Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

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Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

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There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

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Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

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Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

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The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

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Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

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Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

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Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.