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Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Improve your posture and reduce pain with this simple exercise routine.

Alek Korab
By Alek KorabSep 28, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Dr. Jon Saunders
Copyright Dr Jon Saunders/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 28, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Healthy Body

In our modern, sedentary lifestyles, maintaining good posture can feel nearly impossible. Whether it’s stretching your neck to check your phone, slouching while working on laptops, or squeezing into a seat on a Spirit flight, poor posture is a common issue. Dr. Jon Saunders, a chiropractor with over 25 years of experience in treating poor posture and related conditions, offers a quick and effective solution that can transform your posture in just 100 seconds.

The Importance of Good Posture

Good posture is more than just looking confident; it's essential for overall health. According to Harvard Health, "Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains." The Cleveland Clinic adds that "Having good posture can help you avoid common aches and pains in your back, neck, and shoulders. Maintaining healthy posture can reduce wear and tear on your joints, especially in your spine."

The Zigzag Posture Problem

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

In his video, Dr. Saunders explains that the most common postural issue is "The most common postal pattern we see is what we call a zigzag postal pattern. That posture where our pelvis comes forward, our thoracic spine chews back, and then our forward head posture results in a complete collapse of our upright standing posture."

This pattern develops over time due to excessive sitting and poor habits. "We sit way too much, and when we sit, we sit in a lazy posture. This, over time, stretches ligaments, weakens spinal stability muscles, and creates faulty neurological patterns that allow these poor postural patterns to persist," says Dr. Saunders.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

The Negative Effects of Bad Posture

Poor posture can have several detrimental effects on your health. Harvard Health notes that "Poor posture can lead to neck pain, back problems, and other aggravating conditions. It can also promote heartburn, incontinence, and constipation." The Cleveland Clinic warns that "Having poor posture may lead to aches and pains, but having it over the long term is when you get real damage." They further explain that "Ignoring advice on good posture can affect your overall health and set you up for neck and shoulder strain, back pain, and even joint damage."

The Holistic Approach to Posture

Rather than focusing on individual body parts, Dr. Saunders in his video emphasizes a holistic approach: "Looking at posture, you have to look at the whole, not the sum of the individual parts." He advises, "We need to look at the pelvis, the low back thoracic spine, and the cervical spine as a unit in order to effectively correct your poor posture patterns."

RELATED:Top 6 Fat Loss Mistakes Women Over 40 Need to Stop Doing Now, Experts Say

The Titanic Posture Exercise

Dr. Saunders, in his video, introduces the Titanic Posture exercise, a simple yet effective technique to address multiple postural issues simultaneously. Here's how to do it:

  1. Warm-up: Perform the cat-cow stretch to prepare your spine.
  2. Equipment: Use a yoga block, pool noodle, small pillow, or folded towel (3-4 inches thick).
  3. Position: Stand with your back against a wall, feet 2-3 inches away.
  4. Placement: Put the yoga block (or alternative) in the middle of your back.
  5. Execution:
  • Rotate your pelvis to touch your glutes to the wall.
  • Raise your arms and squeeze your shoulders and hands back against the wall.
  • Slightly extend your head and pull it back against the wall.
  1. Hold this position for 10 seconds, then relax.
  2. Repeat for 10 sets of 10 seconds each.

"This one exercise might be one of the best posture exercises you've ever seen," claims Dr. Saunders, "because it's one exercise that can fix three postural patterns in one shot."

Use a Pillow

To enhance the effectiveness of this exercise, Dr. Saunders emphasizes the importance of maintaining good posture while sitting. He recommends using lumbar support: "Simply put a pillow there to help support your spine. It'll make the exercise that just shows you way more effective and your posture change way more permanent."

RELATED:Fitness Guru Tried 80/20 Rule and Here's What Her Day Looks Like

Making Posture Changes Permanent

By combining the Titanic Posture exercise with mindful sitting habits, you can make significant improvements to your posture and overall spinal health. As Dr. Saunders concludes, "I know you're going to notice a difference" when you practice this routine daily.

Don’t forget to consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions or injuries. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Healthy Body

Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Dr. Jon Saunders
Copyright Dr Jon Saunders/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 28, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

In our modern, sedentary lifestyles, maintaining good posture can feel nearly impossible. Whether it’s stretching your neck to check your phone, slouching while working on laptops, or squeezing into a seat on a Spirit flight, poor posture is a common issue. Dr. Jon Saunders, a chiropractor with over 25 years of experience in treating poor posture and related conditions, offers a quick and effective solution that can transform your posture in just 100 seconds.

The Importance of Good Posture

Good posture is more than just looking confident; it's essential for overall health. According to Harvard Health, "Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains." The Cleveland Clinic adds that "Having good posture can help you avoid common aches and pains in your back, neck, and shoulders. Maintaining healthy posture can reduce wear and tear on your joints, especially in your spine."

The Zigzag Posture Problem

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

In his video, Dr. Saunders explains that the most common postural issue is "The most common postal pattern we see is what we call a zigzag postal pattern. That posture where our pelvis comes forward, our thoracic spine chews back, and then our forward head posture results in a complete collapse of our upright standing posture."

This pattern develops over time due to excessive sitting and poor habits. "We sit way too much, and when we sit, we sit in a lazy posture. This, over time, stretches ligaments, weakens spinal stability muscles, and creates faulty neurological patterns that allow these poor postural patterns to persist," says Dr. Saunders.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

The Negative Effects of Bad Posture

Poor posture can have several detrimental effects on your health. Harvard Health notes that "Poor posture can lead to neck pain, back problems, and other aggravating conditions. It can also promote heartburn, incontinence, and constipation." The Cleveland Clinic warns that "Having poor posture may lead to aches and pains, but having it over the long term is when you get real damage." They further explain that "Ignoring advice on good posture can affect your overall health and set you up for neck and shoulder strain, back pain, and even joint damage."

The Holistic Approach to Posture

Rather than focusing on individual body parts, Dr. Saunders in his video emphasizes a holistic approach: "Looking at posture, you have to look at the whole, not the sum of the individual parts." He advises, "We need to look at the pelvis, the low back thoracic spine, and the cervical spine as a unit in order to effectively correct your poor posture patterns."

RELATED:Top 6 Fat Loss Mistakes Women Over 40 Need to Stop Doing Now, Experts Say

The Titanic Posture Exercise

Dr. Saunders, in his video, introduces the Titanic Posture exercise, a simple yet effective technique to address multiple postural issues simultaneously. Here's how to do it:

  1. Warm-up: Perform the cat-cow stretch to prepare your spine.
  2. Equipment: Use a yoga block, pool noodle, small pillow, or folded towel (3-4 inches thick).
  3. Position: Stand with your back against a wall, feet 2-3 inches away.
  4. Placement: Put the yoga block (or alternative) in the middle of your back.
  5. Execution:
  • Rotate your pelvis to touch your glutes to the wall.
  • Raise your arms and squeeze your shoulders and hands back against the wall.
  • Slightly extend your head and pull it back against the wall.
  1. Hold this position for 10 seconds, then relax.
  2. Repeat for 10 sets of 10 seconds each.

"This one exercise might be one of the best posture exercises you've ever seen," claims Dr. Saunders, "because it's one exercise that can fix three postural patterns in one shot."

Use a Pillow

To enhance the effectiveness of this exercise, Dr. Saunders emphasizes the importance of maintaining good posture while sitting. He recommends using lumbar support: "Simply put a pillow there to help support your spine. It'll make the exercise that just shows you way more effective and your posture change way more permanent."

RELATED:Fitness Guru Tried 80/20 Rule and Here's What Her Day Looks Like

Making Posture Changes Permanent

By combining the Titanic Posture exercise with mindful sitting habits, you can make significant improvements to your posture and overall spinal health. As Dr. Saunders concludes, "I know you're going to notice a difference" when you practice this routine daily.

Don’t forget to consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions or injuries. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

The 5-Minute Stretch Routine That Can Improve Your Posture

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Shutterstuck/fizkes
Josh York
By Josh YorkMay 26, 2024
Josh York
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Movement can cure just about anything. Engaging your muscles and putting some tension on your body is essential for leading a healthy lifestyle. We all have certain activities that we enjoy more than others— and whether you like weight-training, playing pickleball or just going for a walk, movement in any form can pay dividends on your quality of life as you age.

There are a few essential features to any kind of workout: intensity, frequency, and form. Each of these three elements requires you to be disciplined and self-aware in how your incorporate movement into your day. My recommendation for anyone, no matter their fitness level or goals, is to stretch regularly and invest in good posture. Stretching even for just a few minutes a day, can significantly improve your posture and be a part of a routine that makes you look and feel better.

1. The Importance of Good Posture

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

Your posture affects your balance and nervous system, so establishing good posture early in life can impact your health down the road. As you age, maintaining a wide range of motion can keep you physically able to do activities you enjoy. Having the proper alignment can help ward off spinal issues and muscle atrophy as well. If you have ever met someone in their 70’s who looks like they are 50, you’ve met someone who makes stretching and movement a priority.

Beyond the physical benefits of stretching, improving your posture can boost your confidence. Your posture affects your body language which can affect how other people see you. While you should make health decisions for yourself and your own goals, good posture is generally seen as a sign of self-confidence which comes across as approachable and friendly to others. Feeling good about yourself can boost your energy levels which can in turn, affect your enthusiasm to meet up with friends, spend time with you family, and try new things. Read on to discover the ultimate 5-minute stretching routine for good posture.

2. Toe Touch

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Start off your routine with a basic, low intensity stretch. Begin standing up and slowly bend to touch your toes. Keep a slight bend at the knees, releasing tension in the muscles in your legs and back. Soften your hips and allow your spine to lengthen. Hold this stretch for 30 seconds to a minute. Repeat twice to warm up your whole body.

3. Cat Cow Stretch on Your Knees

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

A common stretch in many yoga practices, the cat cow stretch releases tension in your back and abdominal region all the while drawing attention to your breath. While on all fours, align your shoulders with your hands and your hips to be over your knees. Inhale, look up, and allow your back to arch. Then exhale, tuck your chin to your chest, and round your back. Repeat this several times. These movements will release tension in your shoulders and neck. By activating your tailbone, the cat cow stretch will help with spinal mobility and improve blood circulation.

4. Standing Cat/Cow Stretch

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Another stretch inspired by yoga, standing cat-cow is ideal for your shoulders and hips. It targets similar muscles to the traditional cat cow, but repeating the motion in a standing position allows you to work out tense areas. Stand with your feet hip distance apart with your hands on your hips. Inhale, lift your chest, and let your lower back arch as is comfortable. Exhale, draw your stomach towards your spine, and let your whole back curve. Repeat this several times.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

5. Chest Opener

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Standing tall with your feet hip width apart, clasp your hands behind your back. Try to keep your arms mostly straight, and raise your chin towards the ceiling, focusing on releasing tension in your upper back. Keep a focus on holding your core and not overextending your shoulders. Rather, squeeze you shoulder blades together and breathe deeply. This will help relax the ligaments and muscles across your chest.

6. Plank

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

To wrap up your 5-minute stretch routine, do a plank for at least 30 seconds to engage your core and activate the muscles all across your body. The muscles you strengthen through the plank position guide your body into its proper alignment and will improve your posture throughout the day.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

7. Final Word From the Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While committing to an intense workout regime might seem like an unrealistic commitment for some, this 5-minute routine goes to show that small actions, when done consistently, can drastically improve both your physical and mental health. There are 1,440 minutes in the day, and I challenge everyone to spare just 5 of those to invest in their personal wellbeing. If you’re concerned about using proper form, I recommend working with a physical trainer for an assisted stretch session.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

Fitness & Workouts

3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Liv_Livinleggings
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
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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.

Feeling stiff after a long day at your desk? Or maybe you've tried countless stretching routines only to feel overwhelmed and discouraged? You're not alone. Most people believe improving flexibility requires hours of complex stretching routines—but mobility expert Liv discovered otherwise.

After helping thousands transform their mobility through her unique blend of strength training and yoga, Liv realized that effective flexibility training doesn't need to be complicated. Her discovery? Just three essential stretches, performed consistently, can create dramatic improvements in as little as two weeks. As the creator of 'The Yoga Rebel Method' and with over 500K YouTube subscribers following her practical approach, Liv has refined these moves to work for any fitness level.

Ready to transform your flexibility with just minutes a day? Here's the simple three-stretch routine that changed everything for Liv and her students.

The Game-Changing Discovery: How Your Fascia Holds the Key

"Quite simply, fascia is a thin layer of connected tissue, which encases everything within the body... it's all connected, like one big spiderweb," Liv explains in her post. This understanding led to her first breakthrough stretch, which targets the entire fascial system through one simple movement.

The First Move: Your Full-Body Reset

"I love this stretch because it tackles so many muscles in one go, which makes it perfect for when you are short on time," Liv says. Start in a seated position with feet wider than hips, lean back onto your hands with fingertips pointing outward, and lift your hips into a reverse tabletop.

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Perfect Your Form for Maximum Results

"Think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip," Liv instructs. "Press your chest up towards the sky, and this might be where you choose to stay if you've got a bit more flexibility to play with here."

The Second Essential: Your Back-Body Transformer

The second stretch unlocks the posterior chain. "This targets the back of the body and can help reduce the chances of back pain," Liv shares. Using a prop like a stick or strap for guidance, alternate between a low squat and a forward fold.

Making It Work for Your Body

If you're just starting out, Liv offers modifications: "If you need something to make this a little bit more accessible, slightly elevate your heels with something—weight plates or books do a great job of this." Remember, "Don't go thinking you're the only one because it's fully intended. We do not need to straighten our legs in order to stretch the hamstrings."

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

The Final Piece: Unlocking Your Upper Body

The third stretch completes the system. "This last one is great for improving your shoulder mobility for things like handstands and top shelf snacks, as well as improving your ability to squat low and help improve your posture," Liv notes. From a kneeling position, step one foot out while reaching overhead, focusing on proper form: "Think of rolling the top rib cage on top of the bottom rib cage so your chest stays facing outward."

Why This Simple System Works

"There are many ways that we can stretch a muscle... But simply put, they all do the same job just in a different way," Liv explains. This streamlined approach targets everything from "the feet and ankles, the quads, the hip flexors, the wrists, the biceps, the chest and shoulders, glutes, hamstrings, and back," to "inner thighs, lats and triceps."

RELATED:6 Reasons Women Should Lift Weights Instead of Doing Cardio for Weight Loss

Your Two-Week Transformation Plan

The key to success is consistency. Perform these three stretches either in the morning or before bed, holding each position for 20-30 seconds per side. "Simply doing these three stretches will make a world of difference to your flexibility," Liv promises. After two weeks of daily practice, you'll understand why these are the only stretches you need. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Pilates Moves for Core Strength You Can Do at Home

BODYBARPilates_KamilleMcCollum1
Kamille McCollum
Kamille Mccollum
By Kamille MccollumOct 19, 2024
Kamille Mccollum
With a background in service, hard work, and education, Kamille is dedicated to pushing individuals to be their ...
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

The core is your powerhouse and that is where all kinds of movement comes from. And whether you realize it or not, most Pilates exercises engage the core. You use your core to perform functional movement, such as sitting down, standing up, walking, bending down, squatting etc. If you don’t strengthen your core, you can open yourself up to injuries, poor posture and muscle pain. Keeping that core strong can lead to a better quality of life, because it will help you perform functional movement without pain and lowers your risk of injuries. You may also have better energy and endurance. Here are 7 pilates moves for core strength you can do at home.

Start With Stretching

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

If you're doing Pilates at home without a reformer, it’s called mat Pilates. Always start with a little bit of stretching and warm up your muscles. If you want to intensify your home Pilates workout, you can add hand weights or ankle weights. There are a lot of Pilates videos available online, but be sure to select a program that is inline with your abilities. If you’ve never done Pilates before, start with a beginner video. If after a few workouts it seems too easy, then advance to an intermediate workout. Remember to listen to your body. Take breaks. Pilates should not hurt. So if something doesn't feel good, then maybe checking that form and making sure that the form is correct before you continue moving.

Begin Your Mat Pilates With a Plank

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

I think that the best one to start with is a plank. Start on all fours with your wrists right underneath your shoulders. Step one foot back, then the other so your legs are straight. You can have space between your feet for an extra wider base or keep your feet together for a harder challenge. Engage the core by pulling the belly button towards your spine the whole time. Keep that spine nice and long. Your back should be flat back. Holding it for however long you can do it, whether it's 10 seconds or two minutes. Here are five key moves to do next.

Teaser

Beautiful young woman wearing black sportswear practicing yoga, doing Paripurna Navasana exercise on mat, balance pose, attractive sporty girl working out at home or in yoga studio with grey wallsShutterstock

Sit back on your tailbone. Keep your spine long, but at a 45 degree angle. Legs come up to tabletop, bringing your ankles in line with your knees. Start extending one leg out into a straight leg and then bringing it back in and then switch legs. If you’re ready for a challenge, extend both legs out straight while you're balancing on your tailbone pulling the belly button towards your spine scooping through the belly.

Side Plank

Portrait of a handsome man doing side plank at gymShutterstock

You can also work into your obliques you can do a side plank. So same kind of concept as a plank but you're just on one forearm or one wrist facing the wall. Stack your feet on top of each other and put the free hand on the ground for stability or on the hip or up toward the sky for a little challenge,. Hold the position as long as you can then switch to the other side. You have the option to drop the lower knee down if you need to modify the movement.

Scramble Eggs

A girl in gray t-shirt and leggings workout sport at home on blue rug near palm tree in white pot and white laptop on ceramic wooden tileShutterstock

Start on all fours. Knees on the ground. Palms are down. Extend one arm out in front of you in with your wrist in line with your shoulder and then extend the opposite leg out and you hold there and then you can drop it down take it to the other side and you can even have a little advancements of moving that opposite arm and opposite leg kind of out to the side bring yourself back in trying to hold stable the whole time.

Roll Up

Healthy,Foot,.,Feet,Shutterstock

Plant your feet on the ground. You can even have something kind of over your feet so that your legs don't move. Lay all the way back long and straight arms extend overhead and then using your core lifting yourself all the way back up to seated and then scooping through the belly, slowly roll yourself back down.

Russian Twist

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

Sit back on your tailbone. Feet can be on the floor to start. Place your hands in a prayer position at heart center and then you can twist from side to side working into those obliques. To advance the exercise, bring those legs up to a tabletop position. Keep those ankles in line with knees and then twist side to side. Either one is challenging.

Common Mistakes to Avoid

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Always be aware of your spinal position. You're either rounding the back or you have a flat back but you're never getting that sway in the back or arching too much. If you start to feel any kind of pull in that lower back, you want to stop, pause and reset because you don't want to irritate your lower back. A lot of times with Pilates exercises, especially if you get into a challenging position, you might start to tense up your neck and shoulders. When you feel that tension, be sure to reset. Roll those shoulders down, and keep the shoulders away from the ears.

RELATED:11 Barre Moves That Sculpt Your Body

Final Word From the Expert

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

Anytime that you get the chance, do a few core exercises at home. It is so beneficial. Whether you're sitting down watching TV, spend the first five minutes of your show doing some exercises on the floor thinking about how your core strength is affects, being able to get on the ground and play with your kids or maybe bending over gardening doing any of those kind of things moving laundry from the washer to the dryer keeping that core engaged at all times is really beneficial for your quality of life. And then also just being willing to try once you've done Pilates at home then maybe being willing to jump in and find a local Studio to take classes at and expand your practice there. And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

Kamille McCollum is a certified pilates trainer and COO of BODYBAR Franchising
Fitness & Workouts

13 Minutes a Day to a Leaner You

Leah Groth
By Leah GrothApr 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Do you want to lean out for summer, but don’t have a lot of time to invest in exercise? All you need is 13 minutes a day, claims one expert. Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, explains that you can lean out and lengthen your body with a Pilates-inspired workout. “Losing weight is not just about cutting calories,” she explains. “You must make a few changes in your fitness regimen.” Here is her 3-step, 13-minute routine that will lean out your body.

The 3-Step Routine Takes Just 13 Minutes

Smart watch on the woman's handShutterstock

“It doesn’t take much time to perform these 3 steps towards a leaner you. Just do this routine 13 minutes a day and it will leave you looking leaner and thinner,” says Sheppard.

Even If the Scale Doesn’t Change, You Will Lean Up

overweight woman on scale at homeShutterstock

She reminds that even if your scale stays the same, it will help you look leaner. “Muscle weighs more than fat, so just go by the way your clothes are fitting,” she says, noting that you will find it easier to put on that pair of jeans “you couldn’t fit into 3 months ago.”

First, Check Your Alignment

Young attractive woman practicing yoga at home, standing in mountain exercise, Tadasana pose, working out, wearing white clothes, indoor full length, in the center of living roomShutterstock

Start by checking your body’s alignment. “You should feel a plumb line from the floor through to the center of the body and reaching for the ceiling,” she says. Pull your stomach into your spine and lift between the bottom of your rib cage and pelvis making it as “declumped” as possible. “Clumping your body always makes one look heavier,” she says.

Now, Stretch the Spine

Sportswoman stretching arms and relaxing in a field after sportShutterstock

“Once you get in body alignment we are going to stretch the spine and get it to move,” she says, sharing a quote from Joseph Pilates: “You are as young as your spine is flexible.”

Inhale and Exhale and Roll It Out

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Keeping feet and legs together, try and visualize that you have magnets all along your inner thighs holding them with strong engagement. “Slowly lower the chin to the chest and start to roll down as if you have a wall behind you,” she says. “Slightly bend your knees and reach to the floor with your finger. Then, inhale and prepare to exhale as you roll or curl yourself one vertebrae at a time.” Keep rolling 3 or 4 times. “Then, when you are straight and aligned, repeat about 2 or 3 times,” she says.

Visualize This All Day

Young,Woman,Smiling,Confident,Standing,With,Arms,Crossed,Gesture,OverShutterstock

“Keep this image as you go about your day,” Risa recommends. She adds that you should try to “declump” your waist area by always being aware of the lift from the center of the body. “Lengthen your neck in the same way. Make as much space from your ears to your neck. This makes you look taller, more confident, and improves your posture as well,” she says.

Also, Do Ab Work

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

“Combining these movements with proper abdominal work will definitely keep you lean , tall, and confident throughout your day,” Sheppard concludes.

💪🔥Body Booster: If you want to lean out, pay attention to your posture – especially in your waist area – all day long.

Fitness & Workouts

Coach Lost 20 Pounds by Doing These 5 Things

Dylan Hornof dylanjfit
Copyright dylanjfit/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you just getting started on your weight loss journey and are overwhelmed by all the advice you are getting? According to one expert, there is a simple, foolproof approach. Dylan Hornof is a personal trainer and fitness coach who transformed her body and helps others do the same. In a new social media post, she reveals that a handful of habits were instrumental in her weight loss. “5 things I’ve done to lose 20lbs and keep it off for years,” she writes in the post.

Drinking Less Alcohol

You might consider putting down the bottle if you are drinking your calories. Dylan reveals that drinking less helped her lose more weight. “I worked through my relationship with alcohol - I had to break the habit of drinking multiple days on the weekend,” she said. There is another non-weight-related benefit. “This helped me lose lbs and lower a lot of inflammation in my body and face)” she says.

Walking More

Dylan also recommends walking. “A walk a day (move your body more) it’s that simple. We are not meant to sit all day. Outside, on a treadmill - get your steps in!” she says. How much should you walk for weight loss, according to science? A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eating Consistently

It can be tempting to starve yourself to lose weight. However, Dylan points out that you need to fuel your body. “Ate MORE food consistently. Hear me out - when you’re eating 1,200 calories and falling off all the time you’re not going see results. Up your calories and find consistency with your food,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Strength Training with Purpose

Dylan points out that you should focus on quality over quantity in your strength training workout. “I train with purpose. My weight lifting is intentional - I push myself and challenge myself with the weights I use,” she says.

Focusing on Whole Foods

And finally, she cleaned up her diet. “I stopped hitting my macros with whatever food I could fit in. I choose to eat 90% whole foods everyday (I do believe in balance and I am a huge foodie - you CAN fit ‘fun’ foods in) but focusing on more clean foods helped me feel less ‘puffy’.” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Reveals Fast Food Finds Under 300 Calories for Weight Loss

Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”

Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

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Fitness & Workouts

She Lost 160 Pounds with This Beginner Dumbell Workout

Emma Hooker
Copyright emmaa.getsfit/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. “Down 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

“Starting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to “focus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

• Start with a 5-10 minute walk to warm up your body

• Keep your core engaged throughout each movement

• Breathe! Exhale on exertion

• Take your time between sets

• End with a gentle 5-10 minute walk to cool down

• Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. “When asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

“I am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. 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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