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Fitness & Workouts

If You Can Pass This Simple Squat Test, Your Body Is Still Young

A 10-minute challenge that reveals your true movement potential.

Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Dr. Kelly Starrett The Ready State thereadystate
Copyright The Ready State/instagam
Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

When was the last time you effortlessly sat on the floor to play with kids or tend to your garden? For most of us, these simple movements have become increasingly difficult. I remember the day I realized I couldn't comfortably sit cross-legged through my daughter's entire tea party โ€“ that was my wake-up call. But according to Dr. Kelly Starrett, a distinguished Physical Therapist and three-time New York Times bestselling author, this loss of natural mobility isn't permanent. As the founder of The Ready State, he developed the 10-Minute Squat Testโ€”a simple assessment that not only predicts longevity but could help you move like your younger self again. Ready to discover if your body still has its youthful potential? Take 10 minutes and try this test with me.

What is the 10-Minute Squat Test?

"When we originally put this out, we did it because we were beginning to establish what everyone should be able to do," Dr. Starrett explains in his video. The test is remarkably simple: can you maintain a comfortable, deep squat position for 10 minutes? No equipment needed โ€“ just you and gravity working together to assess and improve your mobility.

Why This Position Matters

According to Dr. Starrett, this isn't just about exercise โ€“ it's about reclaiming our natural human capacity. "Over two and a half million years of evolution, how did we evolve in order to maintain function, maintain position, maintain shape?" he asks. The answer lies in our ancestral movement patterns, where ground-sitting positions were a regular part of daily life.

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

The Science of Squatting and Longevity

"The research is very strong," Dr. Starrett notes, "that your ability to get up and down off the ground without using your hands is an excellent predictor of your mortality and morbidity." This simple test doesn't just measure flexibility โ€“ it assesses your overall movement health and potential longevity.

Your Personal Starting Point

"Don't obsess about what my feet are doing," advises Dr. Starrett. Whether your stance is wide or narrow, the key is finding a position that works for your body. "We don't believe that there's a single squat position for you," he emphasizes, encouraging practitioners to explore what feels natural for their structure.

The Hidden Connection to Back Health

Here's a surprising fact: The World Health Organization reports that low back pain is the leading cause of disability worldwide. "Your femurs are attached to your pelvis, which is strangely attached to your low back," Dr. Starrett points out, highlighting how hip mobility directly impacts back health.

Making It Work for You

Not ready for 10 minutes? That's perfectly normal. "Maybe for you it's nine minutes, maybe for her it's 12 minutes," says Dr. Starrett. The goal isn't perfection โ€“ it's progress. You can hold onto a wall or use supports while building your capacity.

RELATED: 10-Min Walking Workout Burns Fat at Home, Says Coach

Modifications for Every Body

If you have specific conditions like a herniated disc, modifications are available. "If you're flexion intolerant, you may need to do something that looks like this," Dr. Starrett demonstrates, showing how to maintain the benefits while respecting your body's current limitations.

Modern Life and Movement

"We're seeing a really big disruption between environment and organism," Dr. Starrett observes. Our modern lifestyle of prolonged sitting and screen time has disconnected us from natural movement patterns. The good news? These patterns can be restored through consistent practice.

RELATED: Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Getting Started Today

Begin with whatever time feels manageable in a supported squat position. "Start building towards that 10 minutes, start to see the magic and capacity of your body," encourages Dr. Starrett. Focus on relaxed breathing and maintaining heels on the ground. With patience and practice, you'll be amazed at how your body remembers its natural movement patterns. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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Fitness & Workouts

Can You Pass This Simple Squat Test?

Dr. Kelly Starrett The Ready State thereadystate
Copyright The Ready State/instagam
Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

When was the last time you effortlessly sat on the floor to play with kids or tend to your garden? For most of us, these simple movements have become increasingly difficult. I remember the day I realized I couldn't comfortably sit cross-legged through my daughter's entire tea party โ€“ that was my wake-up call. But according to Dr. Kelly Starrett, a distinguished Physical Therapist and three-time New York Times bestselling author, this loss of natural mobility isn't permanent. As the founder of The Ready State, he developed the 10-Minute Squat Testโ€”a simple assessment that not only predicts longevity but could help you move like your younger self again. Ready to discover if your body still has its youthful potential? Take 10 minutes and try this test with me.

What is the 10-Minute Squat Test?

"When we originally put this out, we did it because we were beginning to establish what everyone should be able to do," Dr. Starrett explains in his video. The test is remarkably simple: can you maintain a comfortable, deep squat position for 10 minutes? No equipment needed โ€“ just you and gravity working together to assess and improve your mobility.

Why This Position Matters

According to Dr. Starrett, this isn't just about exercise โ€“ it's about reclaiming our natural human capacity. "Over two and a half million years of evolution, how did we evolve in order to maintain function, maintain position, maintain shape?" he asks. The answer lies in our ancestral movement patterns, where ground-sitting positions were a regular part of daily life.

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

The Science of Squatting and Longevity

"The research is very strong," Dr. Starrett notes, "that your ability to get up and down off the ground without using your hands is an excellent predictor of your mortality and morbidity." This simple test doesn't just measure flexibility โ€“ it assesses your overall movement health and potential longevity.

Your Personal Starting Point

"Don't obsess about what my feet are doing," advises Dr. Starrett. Whether your stance is wide or narrow, the key is finding a position that works for your body. "We don't believe that there's a single squat position for you," he emphasizes, encouraging practitioners to explore what feels natural for their structure.

The Hidden Connection to Back Health

Here's a surprising fact: The World Health Organization reports that low back pain is the leading cause of disability worldwide. "Your femurs are attached to your pelvis, which is strangely attached to your low back," Dr. Starrett points out, highlighting how hip mobility directly impacts back health.

Making It Work for You

Not ready for 10 minutes? That's perfectly normal. "Maybe for you it's nine minutes, maybe for her it's 12 minutes," says Dr. Starrett. The goal isn't perfection โ€“ it's progress. You can hold onto a wall or use supports while building your capacity.

RELATED: 10-Min Walking Workout Burns Fat at Home, Says Coach

Modifications for Every Body

If you have specific conditions like a herniated disc, modifications are available. "If you're flexion intolerant, you may need to do something that looks like this," Dr. Starrett demonstrates, showing how to maintain the benefits while respecting your body's current limitations.

Modern Life and Movement

"We're seeing a really big disruption between environment and organism," Dr. Starrett observes. Our modern lifestyle of prolonged sitting and screen time has disconnected us from natural movement patterns. The good news? These patterns can be restored through consistent practice.

RELATED: Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Getting Started Today

Begin with whatever time feels manageable in a supported squat position. "Start building towards that 10 minutes, start to see the magic and capacity of your body," encourages Dr. Starrett. Focus on relaxed breathing and maintaining heels on the ground. With patience and practice, you'll be amazed at how your body remembers its natural movement patterns. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

5 Daily Moves to Boost Bone Density After 50

Dr_Lisa_Folden_WeShape17
Copyright WeShape/YouTube
Leah Groth
By Leah GrothAug 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
โœ“Expert-Recommended

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

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

During Menopause, Hormones Change, and Bone Density Decreases

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

5 Exercises to Improve Bone Density

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โ€œSo follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,โ€ she says.

1. Wall Sit

wall sit exerciseShutterstock

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

Engage Your Core

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

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

2. Mini Squats

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

Squeeze Glutes While Keeping Core Engaged

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

3. Deadlift

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

Again, Engage Your Core

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

4. Side Step Squat

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

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

Engage the Core

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

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

5. Wall Pushup

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

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

Engage Your Core

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

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

Do These Exercises at Least Twice a Week

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

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

Menopause Speeds Up Bone Loss

Mature woman workout before fitness training session at home.Shutterstock

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

Exercise and Diet Can Make a Big Difference

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

Fitness & Workouts

6 Strength Training Moves for Lean Muscle Tone at 60+

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gym
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Leah Groth
By Leah GrothApr 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
โœ“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.

Just because you are getting older doesnโ€™t mean you can skip your workout. As you age, it is actually more important than ever to build muscle โ€“ especially if you want to avoid injury. Nikolai Puchlov, Head Coach & Founder of Pro Kettlebell, offers Body Network a guide to strength training at age 60 with six moves, all of which can be done with a kettlebell. โ€œGrowing stronger with age is a pursuit worth embracing,โ€ he says. โ€œYou may be 60 years young, but you donโ€™t need to succumb to atrophy. Let me share with you six invigorating strength training moves tailored for seasoned individuals like yourself.โ€

The Squat Curl

Nikolai_Puchlov12Nikolai Puchlov

โ€œThe squat curl is a fantastic exercise that not only strengthens your biceps but also improves ankle and hip mobility,โ€ says Nikolai. Hereโ€™s how to do it:

  • Use a kettlebell with a two-handed grip.
  • Sit down into a deep squat, aiming for the full range of motion.
  • Optionally, use a low stool to assist in maintaining proper form.
  • Perform curls from this position, keeping shoulders, elbows, and wrists aligned.

Narrow Push-Ups

Nikolai_Puchlov14Nikolai Puchlov

Nikolai recommends this exercise for the upper body.

  • Position your hands directly under the shoulders, elbows snug against the ribs.
  • Feel the burn as you perform push-ups, perhaps elevating your hands on kettlebells for an extra challenge.

Twisted Pullovers

Nikolai_Puchlov16Nikolai Puchlov

โ€œImprove lat strength and back mobility with twisted pullovers,โ€ says Nikolai.

  • Lie on your back with knees bent and legs twisted to one side.
  • Hold a kettlebell with both hands and perform a C-shaped motion from overhead to your lower chest.
  • Maintain parallel forearms throughout the movement.

RELATED: #1 Best Cardio Tip For People Over 40

The CPR Crunch

Nikolai_Puchlov15Nikolai Puchlov

No more โ€œjelly bellyโ€ with the CPR crunch, says Nikolai.

  • Lie down, legs raised, and grasp a kettlebell with locked arms.
  • Pulse through short crunches, engaging those abs and aiming to lift just enough to feel those shoulder blades leave the mat.

Loaded Stop Squats

Nikolai_Puchlov13Nikolai Puchlov

If you want โ€œlegs like oak trees,โ€ do the loaded stop squat, Nikolai recommends.

  • Hold that kettlebell and squat.
  • Pause at the bottom for a moment of reflection before rising again.

Suitcase Deadlifts

Nikolai_Puchlov11Nikolai Puchlov

โ€œBuild overall strength with suitcase deadlifts,โ€ says Nikolai.

  • Stand between two kettlebells.
  • Keep the kettlebells between your heels and toes.
  • Maintain a flat lumbar and upright posture as you lift and lower the kettlebells.

Here Is Why Exercise Is Important for Older Adults

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According to the Centers for Disease Control and Prevention (CDC) regular physical activity is one of the most important things you can do for your health if you are an older adult. โ€œIt can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others,โ€ they say.

RELATED: Andrea Simulus Reveals โ€œBest Program for a Lean and Sculpted Bodyโ€

Here Is How Much Exercise You Need

Nikolai_Puchlov_HeadshotNikolai Puchlov

The CDC recommends that adults aged 65 and older get at least 150 minutes a week of moderate-intensity activity, such as brisk walking, or 75 minutes a week of vigorous-intensity activity, such as hiking, jogging, or running. They also need at least two days a week of activities that strengthen muscles.

๐Ÿ’ช๐Ÿ”ฅBody Booster: If you are over age 65, aim for two strength training workouts per week.

Fitness & Workouts

This 30-Second Trick Burns More Fat Than Long Runs After 50

Dr.-Vonda-Wright8
Copyright The Diary Of A CEO/YouTube
Alek Korab
By Alek KorabOct 20, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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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 โ€œThe Diary Of A CEOโ€ 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

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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

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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

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing poundsโ€”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.

Fitness & Workouts

Denise Austin Shares 3 Simple Exercises to โ€œLift and Tighten Your Bootyโ€

Denise_Austin_5
deniseaustin/Instagram
Leah Groth
By Leah GrothJul 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
โœ“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.

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. โ€œLook great from behind!! Give these three squat variations a try,โ€ she writes in the Instagram post. โ€œHere are three variations of a squat,โ€ she says in the clip, โ€œto lift and tighten your booty.โ€

Squat with Leg Left

The first one is a โ€œsquat with a leg lift,โ€ she says. โ€œThis is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!โ€ In the caption she adds that โ€œthis works your legs and will really lift the booty!โ€

Side Squat

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

The second exercise is a side squat. โ€œMove to the side and up. Work those legs and tone your booty,โ€ she says. โ€œThis one is great for what we call saddlebags, they will help to reshape your outer thighs,โ€ she adds in the caption.

Related: Fitness Expert Gabby Dawn Allenโ€™s Secrets to a Perfect Body

Pliรฉ Squat

Girl stretching trainer shows plie squat exercise to strengthen the gluteal muscles in a light fitness studio with large mirrors.Shutterstock

The third is a Pliรฉ squat. โ€œWorks your inner and outer thighs,โ€ she says. โ€œIf you are over 50 and have knee issues, just go halfway,โ€ she continues, reminding to โ€œsqueeze that buttocks. If you donโ€™t squeeze it, no one else will!โ€

Why Squats Are Good

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

Squats in general are a great move to add to your routine with a โ€œmultitude of benefits,โ€ explains Kendra Gamble of HIT Fitness. They help โ€œincrease strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.โ€

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Studies Have Found They Are One of the Most Impactful Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

According to Harvard Health, squats โ€œmay be the most important exercise you do.โ€ A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

๐Ÿ’ช๐Ÿ”ฅBody Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
โœ“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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. โ€œThe foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,โ€ says the Mayo Clinic. โ€œFor successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.โ€ Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so itโ€™s best to cut down or simply stop drinking it altogether. Every calorie counts when youโ€™re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when youโ€™re hungry, and only when youโ€™re hungry. โ€œListening to your hunger works much better than relying on willpower,โ€ Kayla Kopp, RD, LD, tells the Cleveland Clinic. โ€œWhen youโ€™re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?โ€

Work Out First Thing

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Working out first thing in the morning means you donโ€™t have to make time for it later. It also starts the day off on a good note. No excuses!

Donโ€™t Skip Breakfast

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Studies show people who eat breakfast (provided itโ€™s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possibleโ€”park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucialโ€”to lose weight, you need to take in less calories than youโ€™re burning off. โ€œFor example, to lose 1 to 2 pounds a week โ€” a rate that experts consider safe โ€” your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,โ€ says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. โ€œThe weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,โ€ Richard Joseph, MD, tells Harvard Health. โ€œIf you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.โ€

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. โ€œTry to eat most of your daily calories before sitting down to relax for the night,โ€ Kopp tells the Cleveland Clinic. โ€œMany of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much weโ€™ve had before calling it a night.โ€

Be Picky About Carbs

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You donโ€™t have to eliminate carbsโ€”but be choosy about them. โ€œNot all carbohydrates are created equal,โ€ says Corewell Health. โ€œEating a slice of white bread wonโ€™t give your body the same nutrition as eating a slice of whole grain bread. When youโ€™re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), youโ€™re going in the right direction.โ€

Eliminate Temptation

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Keep junk food out of sight and out of mind. โ€œDonโ€™t keep problem foods around the house and/or at work,โ€ says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.โ€

Get Enough Sleep

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Sleep is important for weight loss. โ€œNo one can make mindful food choices when theyโ€™re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,โ€ psychologist Susan Albers, PsyD, tells the Cleveland Clinic. โ€œYou need a clear, focused head to make healthier food choices.โ€

Lift Weights

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โ€œResistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. โ€œAll weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because youโ€™re expending energy, which involves burning calories.โ€

Manage Stress

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Stress can undermine your weight loss efforts. โ€œMore commonly, people turn to โ€” or away from โ€” food as a way to help deal with stress,โ€ says Penn Medicine. โ€œYour metabolism can change if you regularly eat large amounts of food or donโ€™t eat enough or at all.โ€

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. โ€œProcessed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,โ€ Dr. Albers tells the Cleveland Clinic. โ€œThey are designed to be addictive to the brain.โ€

Drink More Water

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Choose water over high-calorie drinks. โ€œSometimes we respond to thirst signals by eating โ€” when actually what our bodies want is water,โ€ Dr. Albers explains. โ€œItโ€™s easy to confuse our thirst and hunger signals, or to override thirst signals.โ€

๐Ÿ’ช๐Ÿ”ฅBody Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
โœ“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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. โ€œYou need to make it part of your routine,โ€ exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. โ€œThis is about adjusting your lifestyle for your health.โ€ TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walkingโ€”hereโ€™s how she did it.

Donโ€™t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss โ™ฌ original sound - alexx.fitt

Alex makes the important point that itโ€™s better to start off slow to build sustainable habits. You donโ€™t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. โ€œExercise impacts your blood sugar quickly, often within a few minutes,โ€ Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. โ€œAnd over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.โ€

Walking In the Morning

Alex would start her day with a walk. โ€œGetting outside gives you a chance to enjoy fresh air and nature,โ€ says Henry Ford Health. โ€œWalking, like any form of exercise, reduces stress and anxiety. Youโ€™ll start the day with a positive attitude, better able to manage challenges during the day.โ€

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. โ€œThe closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,โ€ Dr Evelyn Parr from the Australian Catholic Universityโ€™s Exercise and Nutrition Research Program tells the Sydney Morning Herald. โ€œYet this is when we have our biggest meal of the day.โ€

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. โ€œThe faster, farther and more frequently you walk, the greater the benefits,โ€ says the Mayo Clinic. โ€œFor example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.โ€

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. โ€œWeโ€™ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,โ€ Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. โ€œEvidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,โ€ John M. Jakicic, Ph.D, tells University of Kansas Medical Center. โ€œAnd more recent evidence supports the benefits of reducing the risk of dementia.โ€

๐Ÿ’ช๐Ÿ”ฅBody Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
โœ“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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. โ€œHey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,โ€ she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Networkโ€™s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

โ€œI started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,โ€ she says. The total calories equal 157 and 14 g protein.

Lunch

โ€œI'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,โ€ she says about her lunch. โ€œAnd honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. โ€œI made a cute little green smoothie and it was a little messy, but it was good regardless,โ€ she says.

Pre-Workout Snack

โ€œLater, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,โ€ she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

โ€œThen I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,โ€ she continued. โ€œIt had me sweating.โ€

Protein Bar

โ€œRight after my workout I had my favorite dark chocolate pretzel protein bar,โ€ she continued.

Dinner

โ€œAnd finally for dinner I made this super easy teriyaki chicken bowl over brown rice,โ€ she said, adding that the 560 calorie and 52 gram protein meal is โ€œso delicious and the macros forward are amazing.โ€

Dessert

โ€œLastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,โ€ she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

โ€œ1800-1900 calories seems like a good amount for her, but I donโ€™t know her exact age, height, weight, or exercise level,โ€ says Collingwood. โ€œ147 grams of protein is probably more than she needs, but it is not dangerously high.โ€

Try Eating More Vegetables, Expert Says

โ€œI see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,โ€ Collingwood continues. โ€œI would recommend increasing veggies to aim for 25 grams of fiber each day.โ€ She also likes how often she is eating with the meals and snacks in between. โ€œI do worry about the OxyShred. I couldnโ€™t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,โ€ she points out.

๐Ÿ’ช๐Ÿ”ฅBody Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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