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I'm a Trainer and These 4 Standing Exercises Help Flatten Your Stomach After 50

Strengthen your core with these age-appropriate moves.

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.

Josh York joshyorkgg
I’m a Trainer and These 6 Simple Strength Exercises Reverse Muscle Loss After 50
Copyright joshyorkgg/Instagram
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.

As we age, keeping our midsection firm becomes increasingly challenging. After decades of helping clients transform their bodies, I've developed a set of standing exercises specifically designed for those over 50. These moves will help you reclaim your core strength without requiring you to get down on the floor. Try these four effective exercises that can fit into any schedule and start seeing results in just weeks.


Why Your Body Changes After 50

Portrait of mature couple relaxing in outdoor sofa​Understanding How Insulin Affects Your WeightShutterstock

After 50, people naturally experience a slower metabolism, hormonal shifts, and decreased muscle mass – all contributing to the challenge of maintaining core strength and a flat stomach. These natural changes make burning calories more difficult, often leading to weight gain, particularly around the abdominal area. Additionally, core muscle fibers around the abdomen shrink and become more flexible with age, especially without regular strength training.

Why Standing Exercises Work Better For You

Mature woman eating salad at home.20 Superfoods for People Over 50Shutterstock

Standing exercises are particularly beneficial because they incorporate balance and stability training while working the core. Unlike other workouts, these exercises are more functional, replicating everyday movements that require core strength. They can also be easily modified for various fitness needs – making them accessible for a wide range of ability levels.

Exercise 1: Standing Side Crunches For Your Obliques

Senior woman exercise with standing oblique crunch or side crunch, she watch training online in tablet during workout​9. Standing WindmillsShutterstock

Proper form: Stand with your feet shoulder-width apart. Interlock your fingers behind your head. Engage your core and bend one elbow to the hip on the same side. Stand back up straight and repeat with the opposite side.

Recommended routine: Perform two to three sets with 10 to 15 reps each, aiming to do this exercise two to three times per week.

Target muscles: This exercise specifically targets the oblique muscles to help with rotational movement and core stability.

For beginners: Focus on controlled movements rather than speed or depth of the bend. You can also start on a bench for added support while you work towards a standing workout.

Make it harder: Increase the range of motion, add resistance bands or medicine balls, or utilize an unstable surface to stand on. You can also try standing bicycle crunches or standing knee tuck extensions.

Exercise 2: Wood Chops To Power Up Your Core

A fit middle aged man does banded low to high wood chops. A vacationer training outside at a lakeside park or resort.

Shutterstock

Proper form: Stand with your feet hip-width apart with a slight bend in your knees. Hold a medicine ball in both hands next to one hip. Swing the ball on a diagonal angle towards the opposite angle with your arms straight. Raise the ball until it's above your shoulder with a slight pivot on the opposite foot. Extend the ball in the air over your shoulder until your legs are straight, then bring it back down to the starting position. Repeat on the opposite side.

Recommended routine: Perform this exercise two to three times per week with three to five sets of eight to 12 reps per side.

Target muscles: Wood chops work the obliques and transverse abdominis as the motion forces them to stabilize and create rotational force during the diagonal movement. By twisting against resistance, the muscles work both to move and to stabilize – making this effective for building rotational strength and power.

For beginners: Focus on controlled, slow movements with lighter weight. You don't need to go through the full range of motion at first – work your way up to it.

Make it harder: Try heavier weight, add resistance, incorporate a squat or lunge, or speed up the motion for more challenge.

Exercise 3: Crossover Toe Touches For Total Core Control

Mother and daughter work out at home exercising, doing standing crossover toe touches

Shutterstock

Proper form: Stand with your feet shoulder-width apart. Place your arms straight out to your side at shoulder height. While keeping your legs and arms straight, take one arm and reach across your body to the opposite leg. Bring it back to the start position and alternate arms with each repetition.

Recommended routine: Do this workout two to three times a week with two to three sets of 10 to 15 reps.

Target muscles: Crossover toe touches challenge your core's ability to control rotation and maintain stability through dynamic movement. It requires the body to twist and stabilize by engaging the core muscles and obliques.

For beginners: Reduce your range of motion and add a slight bend in the knees.

Make it harder: Add resistance, incorporate dynamic movements, or modify your stance by widening it.

Exercise 4: High Knees To Activate Your Deep Core

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

Proper form: Start with your feet hip-width apart. Drive one knee up towards your chest. Swing the opposite arm up at the same time like a running motion. Drop the knee back down and repeat with the opposite leg and arm. Increase the speed as you get more comfortable with the motion.

Recommended routine: Perform high knees three to four times per week with three sets of 12 to 20 reps per leg. Add in 30 to 60 seconds of rest per set.

Target muscles: This exercise primarily targets your transverse abdominis and obliques, along with the rectus abdominis, by requiring them to stabilize your body.

For beginners: Slow down your speed and treat this workout like you are marching or walking in place.

Make it harder: Increase your speed, knee height, and duration of the exercise. Another way to make this more challenging is by holding a weight or wearing a resistance band during your workout.

Support Your Exercise With These Healthy Habits

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationship3 Best Practices for Walking, by a PodiatristShutterstock

Healthy supporting habits are just as critical as the exercises themselves. Complement your workout with proper protein intake to support muscle growth and recovery, while complex carbs and healthy fats help to fuel and recover post-workout. Additionally, hydration will increase performance and reduce fatigue.

Knowing when to slow down and recover plays a factor in repairing and strengthening your muscles. Pre-workout should include dynamic stretches such as leg swings and torso twists, and post-workout stretching should be static stretching like lateral reaches and hamstring stretch.

On off days, practice active recovery with light walks, stretching, or yoga to maintain mobility and blood flow. Lastly, add in complementary movements to avoid imbalances and give you well-rounded results.

When You'll Start Seeing Results

Mature woman workout before fitness training session at home.10 Surprising Exercises to Look Amazing After 50 in Just 30 DaysShutterstock

By consistently performing these exercises, you can expect to see changes within two to three weeks. Around the eight-to-12-week mark is when there will be significant visible changes to muscle definition.

Avoid These Common Mistakes

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

When it comes to flattening your stomach, the two biggest common mistakes are overexertion and using the wrong muscles. Switching to standing exercises can aid in providing controlled movements to focus on, while also incorporating core engagement, minimizing muscle strain, and maximizing muscle activation. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Josh York joshyorkgg
I’m a Trainer and These 6 Simple Strength Exercises Reverse Muscle Loss After 50
Copyright joshyorkgg/Instagram
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.

As we age, keeping our midsection firm becomes increasingly challenging. After decades of helping clients transform their bodies, I've developed a set of standing exercises specifically designed for those over 50. These moves will help you reclaim your core strength without requiring you to get down on the floor. Try these four effective exercises that can fit into any schedule and start seeing results in just weeks.


Why Your Body Changes After 50

Portrait of mature couple relaxing in outdoor sofa​Understanding How Insulin Affects Your WeightShutterstock

After 50, people naturally experience a slower metabolism, hormonal shifts, and decreased muscle mass – all contributing to the challenge of maintaining core strength and a flat stomach. These natural changes make burning calories more difficult, often leading to weight gain, particularly around the abdominal area. Additionally, core muscle fibers around the abdomen shrink and become more flexible with age, especially without regular strength training.

Why Standing Exercises Work Better For You

Mature woman eating salad at home.20 Superfoods for People Over 50Shutterstock

Standing exercises are particularly beneficial because they incorporate balance and stability training while working the core. Unlike other workouts, these exercises are more functional, replicating everyday movements that require core strength. They can also be easily modified for various fitness needs – making them accessible for a wide range of ability levels.

Exercise 1: Standing Side Crunches For Your Obliques

Senior woman exercise with standing oblique crunch or side crunch, she watch training online in tablet during workout​9. Standing WindmillsShutterstock

Proper form: Stand with your feet shoulder-width apart. Interlock your fingers behind your head. Engage your core and bend one elbow to the hip on the same side. Stand back up straight and repeat with the opposite side.

Recommended routine: Perform two to three sets with 10 to 15 reps each, aiming to do this exercise two to three times per week.

Target muscles: This exercise specifically targets the oblique muscles to help with rotational movement and core stability.

For beginners: Focus on controlled movements rather than speed or depth of the bend. You can also start on a bench for added support while you work towards a standing workout.

Make it harder: Increase the range of motion, add resistance bands or medicine balls, or utilize an unstable surface to stand on. You can also try standing bicycle crunches or standing knee tuck extensions.

Exercise 2: Wood Chops To Power Up Your Core

A fit middle aged man does banded low to high wood chops. A vacationer training outside at a lakeside park or resort.

Shutterstock

Proper form: Stand with your feet hip-width apart with a slight bend in your knees. Hold a medicine ball in both hands next to one hip. Swing the ball on a diagonal angle towards the opposite angle with your arms straight. Raise the ball until it's above your shoulder with a slight pivot on the opposite foot. Extend the ball in the air over your shoulder until your legs are straight, then bring it back down to the starting position. Repeat on the opposite side.

Recommended routine: Perform this exercise two to three times per week with three to five sets of eight to 12 reps per side.

Target muscles: Wood chops work the obliques and transverse abdominis as the motion forces them to stabilize and create rotational force during the diagonal movement. By twisting against resistance, the muscles work both to move and to stabilize – making this effective for building rotational strength and power.

For beginners: Focus on controlled, slow movements with lighter weight. You don't need to go through the full range of motion at first – work your way up to it.

Make it harder: Try heavier weight, add resistance, incorporate a squat or lunge, or speed up the motion for more challenge.

Exercise 3: Crossover Toe Touches For Total Core Control

Mother and daughter work out at home exercising, doing standing crossover toe touches

Shutterstock

Proper form: Stand with your feet shoulder-width apart. Place your arms straight out to your side at shoulder height. While keeping your legs and arms straight, take one arm and reach across your body to the opposite leg. Bring it back to the start position and alternate arms with each repetition.

Recommended routine: Do this workout two to three times a week with two to three sets of 10 to 15 reps.

Target muscles: Crossover toe touches challenge your core's ability to control rotation and maintain stability through dynamic movement. It requires the body to twist and stabilize by engaging the core muscles and obliques.

For beginners: Reduce your range of motion and add a slight bend in the knees.

Make it harder: Add resistance, incorporate dynamic movements, or modify your stance by widening it.

Exercise 4: High Knees To Activate Your Deep Core

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

Proper form: Start with your feet hip-width apart. Drive one knee up towards your chest. Swing the opposite arm up at the same time like a running motion. Drop the knee back down and repeat with the opposite leg and arm. Increase the speed as you get more comfortable with the motion.

Recommended routine: Perform high knees three to four times per week with three sets of 12 to 20 reps per leg. Add in 30 to 60 seconds of rest per set.

Target muscles: This exercise primarily targets your transverse abdominis and obliques, along with the rectus abdominis, by requiring them to stabilize your body.

For beginners: Slow down your speed and treat this workout like you are marching or walking in place.

Make it harder: Increase your speed, knee height, and duration of the exercise. Another way to make this more challenging is by holding a weight or wearing a resistance band during your workout.

Support Your Exercise With These Healthy Habits

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationship3 Best Practices for Walking, by a PodiatristShutterstock

Healthy supporting habits are just as critical as the exercises themselves. Complement your workout with proper protein intake to support muscle growth and recovery, while complex carbs and healthy fats help to fuel and recover post-workout. Additionally, hydration will increase performance and reduce fatigue.

Knowing when to slow down and recover plays a factor in repairing and strengthening your muscles. Pre-workout should include dynamic stretches such as leg swings and torso twists, and post-workout stretching should be static stretching like lateral reaches and hamstring stretch.

On off days, practice active recovery with light walks, stretching, or yoga to maintain mobility and blood flow. Lastly, add in complementary movements to avoid imbalances and give you well-rounded results.

When You'll Start Seeing Results

Mature woman workout before fitness training session at home.10 Surprising Exercises to Look Amazing After 50 in Just 30 DaysShutterstock

By consistently performing these exercises, you can expect to see changes within two to three weeks. Around the eight-to-12-week mark is when there will be significant visible changes to muscle definition.

Avoid These Common Mistakes

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

When it comes to flattening your stomach, the two biggest common mistakes are overexertion and using the wrong muscles. Switching to standing exercises can aid in providing controlled movements to focus on, while also incorporating core engagement, minimizing muscle strain, and maximizing muscle activation. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Happy smiling young woman looking at camera while doing abs exercise lying on sports mat. Positive fitness trainer showing how to do bicycle crunches for regular workout at home
Shutterstock
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.

Are you trying to flatten your tummy before swimsuit season? You can do it – even without any crunches or situps. Body Network spoke with Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, and asked her for her top ab exercises to tone your midsection. Here are 7 she recommends.

Centering

The girl's feet stand in front of an unfolded Yoga mat on the wooden floor. Yoga practice classes, asana exercises

Shutterstock

Stand with legs slightly apart. Keep all ten toes evenly on the floor. Feel as if you have magnets between your legs, gravitating together. Place your right hand on your stomach about an inch below your belly button and your left hand on your back about an inch above your tailbone. Feel in between these two areas as if there is a laser beam connecting from your abdominals to your lower back. In the middle of your body is what Joe Pilates called THE CENTER. That is where all movement starts and ends.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lift Ups

Young attractive sporty woman practicing yoga, lying in navasana exercise, boat pose, working out, wearing black sportswear, cool urban style, full length, grey studio background, side view

Shutterstock

Lie on the floor with your knees bent and heels parallel to your hips. Place your hand on your thighs and lift your head and chest. Lift your hands until they reach the top of your knees, then lower back to your shoulder blades.Repeat 5 to 8 times.

The Hundred

Hispanic young woman training pilates at home during quarantine. workout in a living room doing the 100 exercise.​Lift UpsShutterstock

Place your knees in a table top position with knees directly above your hips. Start with arms above your head, use your "center" to lift your head and chest. Slowly do little pumps with the hands as if you're pulsing in a pool of water. Breathe in for 5 counts, exhale for 5 counts. Keep pumping your arms as if you are in water.-- do this up to 10 counts of 5 inhales and 5 exhales

Bicycle Core

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

Raise your knees to a 90 degree angle alternate extending your legs as if peddling a bike. Rotate your torso to touch your elbow to the opposite side. Keep your center always engaged.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

The Plank

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.​1. Planks: Your Core's Best FriendShutterstock

The plank is a popular and efficient way to strengthen the core. A plank involves balancing on toes and forearms as you hold the rest of your body off the ground. Spine is kept in a neutral position meaning the back should be straight from the top of your head to your tailbone. Make sure your hips are not dropping to the floor or hiked up toward the ceiling. Keep your elbows slightly bent. Hold for as long as comfortable, 8 to 10 counts. Repeat 3 times.

Plank with Leg Lift

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.10-Minute Workouts to Melt Abdominal Fat in 60 DaysShutterstock

Assume the position as described above. This time slowly and with control, lift your right leg up without moving your hips . Repeat the other side 3 to 5 times.

RELATED:Want to Get Shredded? This Fitness Coach Reveals a 60-Day Plan That Actually Works

Leg Raises

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.Shutterstock

Lie flat on your back with your legs with your arms at your side and palms pressed into the floor. Keep your legs together and and feet in a soft point. Pressing the back to the floor, slowly raise both legs together as you pull your navel to the floor. Only lift as high as you keep the core engaged and don't arch the back off the floor. Exhale as you lift legs up, inhale as you extend legs out. Repeat 5 to 8 times. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liz Hilliard
Copyright Liz Hilliard
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.

Getting older doesn't mean slowing down—but it does mean getting smarter about how we move our bodies. Fitness experts Liz Hilliard, creator of Hilliard Studio Method, and Ellen Thompson, a Certified Personal Trainer at Blink Fitness, have dedicated their careers to helping people maintain strength and mobility at every age. Their battle-tested recommendations could be exactly what you need to stay fit, energetic, and injury-free as you navigate your 50s and beyond.

Strength Training Is Non-Negotiable

Liz_Hilliard_1479

Copyright Liz Hilliard

"Strength training is my number 1 recommendation for anyone 50 or older. We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain to sarcopenia or osteoporosis," says Hilliard. "But by incorporating strength training like we do at my studio, we not only build muscle and strength as we age but also improve our bone density and maintain a healthy weight. No matter how old you are, who doesn't want a smokin' hot sculpted body, youthful mobility for everyday tasks, and joint strength that helps to keep us injury-free!"

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

The Perfect Push-Up for Any Fitness Level

Copyright Liz Hilliard

"My favorite strength training exercise that can be done anywhere, equipment-free is a push-up that can be achieved with legs straight or knees on the floor," explains Hilliard. "Never done a push-up? Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. Engage your core. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well."

The Ultimate Full-Body Move

Liz_Hilliard_1480

Copyright Liz Hilliard

"HSM Pushup: From plank position, walk hands wider than shoulders, elbows gently turned out. Lift one leg in the air, bend the knee and crunch it in toward the chest, extend the leg back out straight," Hilliard describes. "While keeping the leg in the air, lower the body by bending the elbows until the chest is in line with the elbows and then straighten the arms to return to the start. One rep is a leg crunch and extension plus a pushup bend and press. Complete 8-10 each leg. To modify, put the floating toe down on the pushup or lower the supporting leg, knee to the mat."

"This is my all-time favorite push-up!" she adds. "You will literally work every muscle in your body in the most efficient, core-centric way to sculpt your body. If you could only choose one Hilliard Studio Method exercise, this is the one! The results will astound you!"

Keep Moving Your Body

Liz_Hilliard11Copyright Liz Hilliard

"The number one thing someone over 50 can do is 'move your body'," advises Ellen Thompson, Area Personal Training manager who oversees 19 high-volume gyms in New York. "Everyone has different interests, sports, pilates, strength training, walking, as long as you stay active and combine it with stretching, drinking water, get 7 hours of sleep, You will stay fit, healthy, have more energy and look younger. Staying fit doesn't have to be complicated, just find what works for you!"

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Bodyweight Squats for Better Balance

Liz HilliardCopyright Liz Hilliard

"Bodyweight Squats or Chair Squats build leg strength, specifically in the quads, hamstrings, and glutes," says Thompson. "This strength helps support everyday movements like standing, sitting, and climbing stairs. The muscles activated with squats are stabilizing muscles, which help improve balance. This ultimately decreases the risks of falls."

Modified Push-Ups That Protect Your Joints

Liz_Hilliard3I Got My Best Body After 50 and Here’s How You Can, Too

Copyright Liz Hilliard

Thompson recommends: "Incline Push-Ups or Wall Push-Ups strengthen upper body and core while being joint-friendly. Traditional push-ups can be tough on the wrists, shoulders, and elbows, so doing an incline or wall push-ups reduces the load. They still work your chest, shoulders, and triceps! This helps support everyday movements like pushing, lifting, and carrying."

Bird-Dogs for a Stronger Core

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

"Bird-Dogs are great for core stability, as they engage the transverse abdominis and obliques," Thompson explains. "These muscles provide stability for the spine and can help reduce back pain. Bird-dogs also challenge your balance, which improves your overall stability and coordination."

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

Step-Ups for Real-World Strength

Liz Hilliard

Copyright Liz Hilliard

"Step-Ups (using a low stair or bench) strengthen the quads, glutes, hamstrings, and calves," notes Thompson. "These muscles are essential for everyday movements like climbing stairs, getting up out of a chair, and walking uphill. This is also a low-impact exercise that supports joint health, without putting stress on them."

Deadlifts: The Ultimate Functional Exercise

Liz Hilliard

Copyright Liz Hilliard

Thompson concludes: "Deadlifts (use barbell, kettlebell or dumbbell) are a great functional exercise that engages multiple muscle groups, including the legs, glutes, back, core, and grip strength. Deadlifts mimic everyday activities like lifting groceries or picking things up." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Portrait of positive active sportive energy athlete girl make selfie v-sign enjoy practice aerobics yoga intense endurance balance exercise in house indoors
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Expert-Recommended

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

Do you want flat abs by summer? Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. “As a trainer, I frequently receive inquiries about the most effective core exercises for achieving real results. Through years of experience and experimentation with various movements, I have identified seven core exercises that consistently produce strong, functional midsections for my clients and myself,” she tells Body Network. “These exercises are well-founded in their effectiveness, which is why they have become a staple in my training programs.”

Low Back Raises Using a Core Ball

Pretty brunette female exercising while leaning on fitness ball at training studio, Low Back Raises Using a Core Ball

Shutterstock

“This one’s a game-changer for your posterior chain,” Rodriquez promises. “By placing the core ball under your hips and performing controlled low back raises, you’re strengthening your erector spinae and teaching your core to stabilize through a full range of motion. It’s especially great for people who sit a lot or struggle with low back pain.”

Pure Steel Ab Roller Plank Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.​Ab Wheel RolloutsShutterstock

“If you aspire to unlock deep core engagement, AB rollouts are your pathway to strength,” Rodriquez maintains. “Starting from a plank position, every roll out ignites your core, activating the rectus abdominis, the transverse, and even your lats. Embrace these powerful movements as they build control, tension, and serious core strength, empowering you to reach your fitness goals.”

Dumbbell Side Bends

Sports girl doing exercises with dumbbells, Dumbbell Side Bends

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Dumbbell Side Bends are a “straightforward yet highly effective exercise focusing on the oblique muscles,” says Rodriquez. “These muscles are vital in providing rotational strength and stabilizing the spine. To reap the benefits of this exercise, it’s essential to maintain proper form. Perform the movement slowly and ensure your torso remains upright, avoiding forward or backward leaning.”

Lying Leg Raises from the Floor

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.​Leg RaisesShutterstock

“Lying leg raises are a fundamental exercise known for their effectiveness. They specifically target the lower abdominal muscles while enhancing the hip flexors' strength,” says Rodriquez. “To ensure safety and to optimize core activation during this exercise, it is crucial to maintain the lower back pressed against the floor, which helps to prevent strain.”

GHD Low Back Raises

“Glute-ham developers (GHD) are highly effective equipment for developing the posterior chain,” Rodriquez maintains. “Performing low back raises on the GHD enhances the strength of the lumbar spine and glutes and promotes a strong and stable core from the back to the front. This combination of benefits contributes to better overall performance and injury prevention.”

Plank Hip Twists

Portrait of a handsome man doing side plank at gym​9. Side-Lying Hip LiftsShutterstock

Incorporating a dynamic twist into your plank exercise adds a new element to the traditional movement, according to Rodriquez. “By rotating your hips side-to-side, you effectively engage your oblique muscles while training your core to stabilize during motion. This is essential for athletes and individuals looking to enhance their overall functional movement in daily activities,” she says.

V-Ups

Slim sporty girl doing v-ups abs workout at home

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“V-ups are an effective exercise for engaging both the upper and lower abdominal muscles simultaneously. In addition to strengthening the core, they also challenge coordination and flexibility. While they can be challenging, incorporating V-ups into your regular workout routine can significantly enhance core strength, resulting in a more toned and responsive midsection.

Integrating these activities into your weekly routine 2 to 3 times can lead to noticeable improvements in your strength and stability. This will enhance your performance in various physical activities, including lifting, running, and daily movements. Remember, a strong core contributes to a strong overall body,” Rodriquez concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Burning belly fat can seem overwhelming as so many factors impact fat accumulation around the waistline. TikTok influencer @Tendieex developed her own system of beating the stomach bulge, and aside from the following exercises which she detailed in her post, she figured out the golden rule of not just fat loss in the belly, but from the whole body. So how did this food and fitness enthusiast get rid of her very stubborn belly fat? Read on to find out.


Pilates Roll-Ups

tendieex1tendieex/TikTok

Tendieex does half Pilates roll-ups using a dumbbell to target her belly fat, and says she maintains a calorie deficit with plenty of protein. “Although strength training can tone your core and tighten stomach muscles, you’ll need a calorie deficit for the body to burn excess fat from the midsection,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet For Dummies. “However, just cutting calories alone is not the answer. You’ll want to reduce calories while keeping protein to 20-30% of your daily calorie intake to protect against muscle loss which can slow metabolism. In addition, protein can help to balance blood sugar and appetite to prevent cravings.”

Related: I’m a Certified Trainer and These 12 Exercises Torch Fat Best

Stability Ball Hand-To-Foot

tendieex3tendieex/TikTok

Tendieex then does a stability ball hand-to-foot exchange to really work her core muscles. While these exercises are a great way to strengthen the core, other factors come into play when it comes to blasting belly fat. “In addition to diet, improving sleep and stress are also important in order to be able to reduce belly fat,” Palinski-Wade says. “Poor sleep can disrupt appetite-regulating hormones and lead to increased food intake, which may contribute to weight gain, including abdominal fat. Focus on creating healthy sleep habits and aiming for 7.5-9 hours of quality sleep each night.”

Stability Ball Planks

tendieex2tendieex/TikTok

Tendieex also does stability ball planks using an exercise ball, which is another excellent core-strength activity. “The best exercises for your core target several groups of muscles at a time, such as the plank, which builds muscles in the abdomen, back, and side. Although traditional planks are done on the floor, you can do an easier version using a desk or table,” say the experts at Harvard Health.

Stress-Busting Exercises

@tendieex

I’m telling you… when I next go on my calorie deficit the abs will be poppinnn. Training your core strength is key your lifts. Learning how to control your core and engage it properly means you will probably never have to do another ab workout becus they are properly engaged. #flatstomatch #abworkout #fupa #weightloss #fatloss #bellyfat

Tendieex’s exercises not only work her body, but help manage stress levels. “Chronic stress can lead to overeating and weight gain, particularly in the abdominal area,” Palinski-Wade says. “Effective stress management techniques such as meditation, yoga, or deep breathing exercises can help reduce stress-related belly fat accumulation.”

Related: 11 Proven Ways to Make Your Diet Stick for Good

Holistic Approach

tendieex5tendieex/TikTok

The bottom line? What Tendieex is doing will certainly help burn not only belly fat, but fat all over her body. “Regular physical activity, including both aerobic and strength training exercises, is vital for reducing belly fat and promoting overall weight loss,” Palinski-Wade says. “Exercise helps burn calories and improve metabolic health, contributing to a healthier body composition. Include both moderate aerobic exercise daily along with strength training at least 2x per week to build muscles and metabolism.”

💪🔥Body Booster: Approach belly-fat-burning as a whole-body project and you will see results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
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Evidence-Based

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

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

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

Most of us have heard about intermittent fasting and its impressive benefits for weight loss, reduced inflammation, and improved blood sugar control. But confusion often sets in when it comes to what you can consume during your fasting window. Health coachKait Malthaner, BSc Nutrition & Exercise, specializes in blood sugar control and insulin resistance, and she's here to clear up the confusion. Understanding what breaks your fast can be the difference between seeing results or undermining your efforts—read on to discover the seven drinks you can enjoy while maintaining all the benefits of your fast.

Understanding What It Means to Break a Fast

Breaking a fast means more than simply consuming food after a period of abstaining. It all depends on your fasting goals. "In broad terms, to break a fast means to conclude a period of fasting by consuming food, but there's a bit more to it than that. And it all comes down to why you are intermittent fasting," Kait explains in her post. Your definition of "breaking a fast" should align with your personal objectives, whether that's weight loss, improved insulin sensitivity, or autophagy.

Why Your Fasting Goals Matter

Intermittent,Fasting,Hungry,diet​The Power of Intermittent FastingShutterstock

Your specific intermittent fasting goals determine what you can consume without breaking your fast. For autophagy—the cellular cleaning process—even minimal calories can interrupt benefits. "If autophagy is your main goal, then anything you consume beyond water and electrolytes will technically break your fast and reduce autophagy," says Kait. However, if you're fasting primarily for weight loss or blood sugar regulation, you have more flexibility in what you can consume during your fasting window.

How Insulin Impacts Your Fast

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

The key factor in determining what breaks a fast is how a substance affects your insulin levels. "What we want to look at here is if certain drinks impact our insulin because when insulin is low, blood sugar is low, and we're burning fat," Kait points out. When insulin rises, even slightly, many of the benefits of fasting diminish. Understanding this mechanism helps you make better choices about what to consume during your fasting hours.

Sweetened Beverages

Sugar,Free,Soft,drink,soda,coke,cola,diet​Only Drink Diet SodaShutterstock

Diet sodas might seem like a safe bet with zero calories, but appearances can be deceiving. "While diet soda may have zero calories and zero sugar, this does not mean these drinks are healthy. Some of the sweeteners added to diet soda can spike your insulin significantly," warns Kait. Even just the taste of sweetness can trigger an insulin response, which means diet drinks do break your fast. This applies to any artificially sweetened beverages, even those marketed as "zero calorie."

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

You might be surprised to learn that even unsweetened plant-based milks can interrupt fasting. "Milk will break a fast as it contains carbs, sugar, and protein. Almond milk and other milk alternatives will also break your fast for the same reason, even if they are unsweetened," Kait explains. The carbohydrates and proteins in these beverages trigger insulin release, which halts the fasting state. Even small amounts added to coffee or tea can be enough to impact your fast.

Protein-Based Drinks

Homemade Organic Beef Bone Broth in a Bowl​Beef Bone BrothShutterstock

Protein supplements should be saved for your eating window. "While protein does not raise insulin as much as carbs do, it still does cause a rise, and this rise is more significant in people who are insulin resistant," says Kait. This means bone broth, protein powders, collagen supplements, and BCAAs all break your fast. These should be consumed during your eating window to maintain fasting benefits.

Herbal Teas and 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.​Probiotic Foods: KombuchaShutterstock

Be careful with your tea selection during fasting. "A lot of herbal teas contain dried fruit, which contains carbs and sugar and will break a fast," Kait cautions. Similarly, kombucha might seem like a healthy option, but it's not fasting-friendly. "Although it is low in calories, it does contain carbs and sugar and will break your fast," she explains. Always check ingredients carefully before assuming a "health" drink is fasting-compatible.

Water and Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The most essential drink during fasting is simple water. "Regular water will not break your fast, and you should drink it during your fasting window," Kait advises. You can enhance your hydration by adding electrolytes: "A bonus tip is to add a pinch or two of salt into your water to get some extra electrolytes, which can make fasting a whole lot easier." This simple addition can help combat headaches and fatigue while maintaining your fasting state.

Black Coffee and Tea

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Good news for coffee lovers—your morning brew can stay. "Black coffee does not break a fast as it has no impact on insulin," says Kait. The same applies to certain teas: "Natural teas such as green tea and peppermint, with no added sugar of course, will not break a fast." These beverages can actually enhance your fast by providing small amounts of caffeine, which can suppress appetite and boost metabolism while maintaining the fasted state.

Sparkling Water

Glass,Water,Sparkling,soda​Soda for Sparkling WaterShutterstock

If you're tired of regular water, you have another option. "Unflavored sparkling water will not break a fast, and can be a great way to mix things up if you're tired of still water," Kait shares. The carbonation might even help you feel fuller temporarily, making your fasting window more manageable. Just make sure it's unflavored and doesn't contain artificial sweeteners that could trigger an insulin response.

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Apple cider vinegar is a fasting-friendly addition to your regimen. "Apple cider vinegar is one thing I am asked about frequently, and no, it will not break your fast," confirms Kait. Small amounts can be added to water to provide flavor without interrupting your fast. Some research even suggests it might improve insulin sensitivity, potentially enhancing your fasting benefits.

Lemon Water

Woman squeezes lemon juice into a glass.​1. LemonShutterstock

Adding a splash of citrus to your water is perfectly acceptable. "A squirt of lemon juice in water will also not break a fast," Kait explains. The minimal amount of carbohydrates in a small amount of lemon juice isn't enough to trigger significant insulin release. This simple addition can make plain water more appealing during longer fasting periods while providing a small amount of vitamin C.

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

Bulletproof coffee sits in a gray area of fasting. "This one is a bit controversial. Depending on what is in your bulletproof coffee and how much can of course make a difference," Kait admits. Pure fats like MCT oil and small amounts of butter or heavy cream may not significantly impact insulin. "If you have a small amount of MCT oil, that will not break your fast. MCT oil actually enhances certain benefits of fasting," she explains. However, she cautions against going overboard with additions.

How to Use Bulletproof Coffee Correctly

bulletproof coffee, keto paleo drink blended with butter and coconut oilShutterstock

If you choose to include bulletproof coffee in your fasting regimen, moderation is key. "A bulletproof coffee with a tablespoon of MCT oil and a tablespoon of butter, probably fine. Again, if your goals are relating to weight loss, insulin sensitivity, and blood sugar regulation," says Kait. Remember that bulletproof coffee should serve a purpose: "The thing with bulletproof coffee is it is meant to replace a meal. You drink it in the morning and it helps you push your first true meal until later in the day. If it's not doing that for you, then it's not benefiting you."

Your Fasting Drink Guide

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

The golden rule for fasting-friendly drinks is simple. "Anything that contains carbs, sugars, or protein will stimulate insulin and will break your fast, as well as anything that is sweet tasting. Any low calorie drinks that do not trigger insulin are fair game, and fat in small quantities is probably okay as well," Kait summarizes. Using this framework, you can make informed decisions about what to consume during your fasting windows while preserving the health benefits you're working toward.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine Roderick corexchristine
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Evidence-Based

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

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

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

Are you in your 50s and dreaming of having a six-pack? Flat abs may seem like an unrealistic fantasy, but according to one expert who has them, it isn’t. Christine Roderick is an “age-positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she reveals the simple habits that have helped her achieve flat abs. “I’m 57, working out less than in years past & still maintain low body fat & an occasional six pack year round. How?” She goes on to reveal the six habits behind her flat abs.

She Focuses on Sustainable Habits

The first thing she does? “No quick fixes, just sustainable habits,” she says. “I don’t chase trends or crash diets. Decades of experience have taught me that consistency wins every time. I eat… a lot ( note I do incorporate one cleanse or reset a year with food).”

She Eats Enough Protein

Next, “Protein is key,” she maintains. “I prioritize protein in every meal to support muscle maintenance and recovery. Aiming for at least 100g+ daily helps me stay strong and lean. I do eat carbs I’m not a carnivore.”

Strength Training

“Strength training is non-negotiable,” says Roderick. “Lifting weights 3-4 week is essential for preserving muscle, boosting metabolism, and keeping bones strong. Then I add in 2 days of Pilates or yoga & 3. usually 1/2 hour cardio sessions.”

She Follows the 80/20 Rules

She also takes the 80/20 approach to food. “I nourish my body with whole, nutrient-dense foods 80% of the time, but I also enjoy the foods I love in moderation—no guilt, just balance. My favs cheese burgers & French fries!!” she says.

She Exercises

She never skips exercise. “Movement matters,” she says. “I aim for 10k+ steps daily, not just for fat loss but for overall health, mobility, and longevity.”

She Gets Enough Sleep

Sleep is a priority for Roderick. “7+ hours of quality sleep is non-negotiable. Poor sleep leads to cravings, weight gain, and lower energy, so I protect my rest,” she says.

She Is Consistent

“No magic, just consistency,” she concludes. “At 57, I don’t rely on fads or quick fixes. I’ve built my body and health through years of smart training, mindful nutrition, and unwavering consistency.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Allie Janszen alliejanszen
Nurse Lost 80 Pounds by Doing These “10 Weird Things”
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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.

How do people lose lots of weight fast and keep it off? One weight loss warrior-slash-nurse is finally revealing the answer. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she gets honest about her journey, revealing her secrets. “I’ve lost 80 lbs in 2 years and I’m not afraid to admit… it wasn’t because I had more willpower than you,” she says, detailing everything it took.

Her Whole Body and Hormones Were “A Mess”

She starts the post by explaining that her “metabolism was a hot mess,” her “hormones were totally out of whack,” and she was not doing well overall. “I was exhausted, overwhelmed, and barely holding it together most days,” she writes.

She Decided to “Start Healing,” But It Was Hard

She was struggling majorly. “I didn’t wake up feeling motivated,” she says. “I didn’t always believe in myself.⁣ But I did decide to start healing.⁣”

She Changed Her Approach

“I stopped chasing quick fixes + crash diets,” she said. “I got serious about nourishing my body instead of punishing it.⁣ I started lifting heavier than ever before and worked on getting stronger, not skinnier. I focused on healing my hormones, lowering inflammation, and supporting my metabolism — not destroying it.”

She Changed Her Habits

She also started eating to balance her blood sugar.⁣ “I prioritized sleep, steps, protein, hydration, and nervous system support,” she continued. “I left behind the ‘all or nothing’ mindset and started showing up with a ‘do what you can’ attitude.⁣”

She Also Eliminated Some Things

She also got rid of things. “I said no to things that weren’t aligned with my healing.⁣ I stopped people pleasing and started self prioritizing,” she continues.

She Kept Going and Was Consistent

“And honestly? It wasn’t always easy.⁣ There were hard weeks. Hard choices. Days where i wanted to quit.⁣ But i kept going — not perfectly, just consistently.⁣

It’s About Healing From the Inside Out

“Because real transformation isn’t about willpower.⁣ It’s about healing from the inside out. And that’s exactly what I did.⁣ & you can too,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.