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PT Reveals 8 Perfect Moves For People Who Can't Touch Their Toes

Transform your flexibility in just 8 minutes with simple stretches you can do at home.

Dr Jared Beckstrand, PT, DPT Tone and Tighten
Copyright Tone and Tighten/YouTube

"If you are tight, if you're stiff, if your body is not very flexible and you'd like to improve your mobility, you're in the right place," says Dr. Jared Beckstrand, PT, DPT. No extreme poses or complicated movements—just simple, effective stretches designed specifically for people who struggle with flexibility.

Dr. Beckstrand is a Doctor of Physical Therapy specializing in making mobility accessible to everyone. Through his practical approach to stretching, he's developed this 8-minute routine that addresses all major muscles and joints without requiring any equipment. His emphasis is on comfort over forcing difficult positions: "It's important that you should keep your stretching very comfortable. I want you to push to the point where it starts to get painful, but I don't want you to push into pain."


Start With Lumbar Rotation For Lower Back Relief

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view

Shutterstock

Begin by lying on your back, as Jared instructs in his post: "Lay on your back with your right knee bent. With your left hand, grab the outside of your right knee and pull that over to your left side until you get a good comfortable stretch through your lower back and through your hip." Hold for 30 seconds, then repeat on the opposite side.

Simple Hamstring Stretch For Tight Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air

Shutterstock

"Left leg goes straight, both hands cup right behind the right knee, and then straighten that knee out until you get a good stretch right up here in the hamstring," Jared demonstrates. This straightforward movement targets one of the most commonly tight areas in the body.

Easy Hip Opener With Piriformis Stretch

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.

Shutterstock

For this hip-focused movement, Jared explains: "Cross your right leg over your left knee, grab your left knee and pull it up towards your chest until you get a good stretch in that right hip." Switch sides after 30 seconds for balanced flexibility.

Hip Flexor and Hamstring Double Stretch

Young woman doing front lunges or squat exercise at home

Shutterstock

"Put your right knee on the ground. Take a big lunge step with your left foot, scoot your weight forward onto that left foot," Jared guides. This combination stretch targets both your hip flexors and hamstrings efficiently, making it perfect for people with limited time.

Seated Rotation For Upper Back Mobility

A woman sits on a yoga mat outdoors in a seated twist pose, grounding her hand on the mat and rotating her torso, enjoying the serene surroundings of a lush green park.

Shutterstock

Moving up the spine, Jared demonstrates: "I'm going to cross my left leg over my right, my right elbow comes to the outside of my left knee just until I get a good stretch." He notes that this stretch often provides satisfying relief in the upper back region.

Child's Pose For Full Back Release

Side view of Asian woman wearing green sportwear doing Yoga exercise,Yoga Child\u2019s pose or Balasana,Calm of healthy young woman breathing and meditation with yoga at home,Exercise for wellness life

Shutterstock

"This is one of my favorites for the entire back," Jared shares. The position is simple: "Come onto all fours. Sit your bottom down onto your heels until we get just a good stretch all through the back, through the lats. Tuck your chin into your chest and just sink into that stretch."

Upper Back Extension For Better Posture

Full length shot of a young man doing sit ups in the gym for the perfect abs.

Shutterstock

This dynamic stretch targets your upper back and chest. "Place your fingertips to the back of your head, bring your elbows together and fold forward," Jared instructs. "Then we're going to open everything up, look up towards the ceiling, separate your elbows out, feel a good stretch through your chest."

Gentle Neck Stretch For Upper Body Relief

sport, fitness and healthy lifestyle concept - smiling teenage girl exercising on yoga mat and stretching neck at home

Shutterstock

Conclude with neck mobility: "Left ear over towards your left shoulder. With your left hand come up to the opposite side of your head and apply just a gentle over pressure till we get a good stretch through the right side of the neck," says Jared. Repeat on both sides.

As Jared emphasizes throughout this routine, the key to success is keeping each stretch comfortable and consistent. This no-equipment-needed sequence takes just eight minutes but addresses every major muscle group in your body. Practice regularly, respect your body's limits, and watch your flexibility improve over time. nd if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

More For You

Dr Jared Beckstrand, PT, DPT Tone and Tighten
Copyright Tone and Tighten/YouTube

"If you are tight, if you're stiff, if your body is not very flexible and you'd like to improve your mobility, you're in the right place," says Dr. Jared Beckstrand, PT, DPT. No extreme poses or complicated movements—just simple, effective stretches designed specifically for people who struggle with flexibility.

Dr. Beckstrand is a Doctor of Physical Therapy specializing in making mobility accessible to everyone. Through his practical approach to stretching, he's developed this 8-minute routine that addresses all major muscles and joints without requiring any equipment. His emphasis is on comfort over forcing difficult positions: "It's important that you should keep your stretching very comfortable. I want you to push to the point where it starts to get painful, but I don't want you to push into pain."

Start With Lumbar Rotation For Lower Back Relief

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view

Shutterstock

Begin by lying on your back, as Jared instructs in his post: "Lay on your back with your right knee bent. With your left hand, grab the outside of your right knee and pull that over to your left side until you get a good comfortable stretch through your lower back and through your hip." Hold for 30 seconds, then repeat on the opposite side.

Simple Hamstring Stretch For Tight Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air

Shutterstock

"Left leg goes straight, both hands cup right behind the right knee, and then straighten that knee out until you get a good stretch right up here in the hamstring," Jared demonstrates. This straightforward movement targets one of the most commonly tight areas in the body.

Easy Hip Opener With Piriformis Stretch

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.

Shutterstock

For this hip-focused movement, Jared explains: "Cross your right leg over your left knee, grab your left knee and pull it up towards your chest until you get a good stretch in that right hip." Switch sides after 30 seconds for balanced flexibility.

Hip Flexor and Hamstring Double Stretch

Young woman doing front lunges or squat exercise at home

Shutterstock

"Put your right knee on the ground. Take a big lunge step with your left foot, scoot your weight forward onto that left foot," Jared guides. This combination stretch targets both your hip flexors and hamstrings efficiently, making it perfect for people with limited time.

Seated Rotation For Upper Back Mobility

A woman sits on a yoga mat outdoors in a seated twist pose, grounding her hand on the mat and rotating her torso, enjoying the serene surroundings of a lush green park.

Shutterstock

Moving up the spine, Jared demonstrates: "I'm going to cross my left leg over my right, my right elbow comes to the outside of my left knee just until I get a good stretch." He notes that this stretch often provides satisfying relief in the upper back region.

Child's Pose For Full Back Release

Side view of Asian woman wearing green sportwear doing Yoga exercise,Yoga Child\u2019s pose or Balasana,Calm of healthy young woman breathing and meditation with yoga at home,Exercise for wellness life

Shutterstock

"This is one of my favorites for the entire back," Jared shares. The position is simple: "Come onto all fours. Sit your bottom down onto your heels until we get just a good stretch all through the back, through the lats. Tuck your chin into your chest and just sink into that stretch."

Upper Back Extension For Better Posture

Full length shot of a young man doing sit ups in the gym for the perfect abs.

Shutterstock

This dynamic stretch targets your upper back and chest. "Place your fingertips to the back of your head, bring your elbows together and fold forward," Jared instructs. "Then we're going to open everything up, look up towards the ceiling, separate your elbows out, feel a good stretch through your chest."

Gentle Neck Stretch For Upper Body Relief

sport, fitness and healthy lifestyle concept - smiling teenage girl exercising on yoga mat and stretching neck at home

Shutterstock

Conclude with neck mobility: "Left ear over towards your left shoulder. With your left hand come up to the opposite side of your head and apply just a gentle over pressure till we get a good stretch through the right side of the neck," says Jared. Repeat on both sides.

As Jared emphasizes throughout this routine, the key to success is keeping each stretch comfortable and consistent. This no-equipment-needed sequence takes just eight minutes but addresses every major muscle group in your body. Practice regularly, respect your body's limits, and watch your flexibility improve over time. nd if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
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.

Tired of traditional crunches that leave you with a sore neck and minimal results? You're not alone. While crunches have long been the go-to core exercise, they're not always the most effective option – especially for beginners. Dr. Kristie Ennis, DPT, CSCS, has developed a series of gentle yet powerful moves that target your deep core muscles more effectively than standard crunches. As a physical therapist and certified strength specialist, Dr. Ennis focuses on exercises that build real strength without strain. Ready to transform your core routine? These 10 movements will show you how.

1. The Perfect Setup Move

"Before we get started with the exercises, we want to make sure we've got our center set," Dr. Ennis says in her post. Start by lying on your back, either on the floor or in bed - whatever feels most comfortable. Rock your pelvis back and forth until you find a neutral position that feels natural for your spine. Dr. Ennis emphasizes that your back doesn't need to be completely flat; comfort is key.

2. The Mindful March

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

Begin with a basic marching movement, Dr. Ennis instructs. Keep your hands at your sides and alternate lifting each knee slightly. "Notice I'm not raising super duper high here," she points out. The goal is to maintain engaged ab muscles while preventing pelvic tilting. Perform 10 repetitions on each side.

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

3. The Gentle Lift

Two beautiful athletic females training abdominal muscles together by doing crunches on the mat. Healthy lifestyleShutterstock

Next comes a controlled upper body lift. "I am not lifting up super duper high," Dr. Ennis notes, explaining that this helps protect the spine. Place your hands behind your head with elbows open, or cross them over your chest if that's more comfortable. The key is to lead with your lower abs while avoiding pushing them outward.

4. The Core Coordinator

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

Dr. Ennis introduces a combination move: "As I lift into that crunch, I'm also going to lift one knee." This exercise challenges your stability while working multiple muscle groups. The goal is to keep your core centered while your upper body and legs move. Remember to take breaks when needed.

5. The Side Sculptor

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.Shutterstock

For the obliques, Dr. Ennis demonstrates a reaching exercise. Extend one arm to the opposite side while maintaining proper form. "We're trying to work things but also protect our bodies at the same time," she emphasizes. Complete 10 repetitions on each side.

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

6. The Lower Core Builder

Sporty young woman lying on exercise mat doing sit-ups. Top view of muscular woman doing abs crunches in gym.Shutterstock

The leg raise sequence begins with bringing one knee in, then extending it upward. Dr. Ennis advises lowering the leg only as far as you can maintain proper form without arching your back. For beginners, she recommends starting with 2-3 non-consecutive days of practice.

7. The Modified Beetle

dead bugs exerciseShutterstock

Moving to the "struggling turtle" (formerly known as dead bug), Dr. Ennis guides participants through opposite arm and leg extensions. This exercise can be modified by keeping feet down if needed. The focus remains on maintaining core engagement while breathing steadily.

8. The Total Core Bridge

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.Shutterstock

The bridge exercise offers surprising benefits. "Research has shown that even without trying to activate those pelvic floor muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis explains. This movement also helps with prolapse conditions and stretches hip flexors.

RELATED: The #1 Core Workout To Shrink Hanging Belly Fat Fast

9. The Stability Builder

Young athlete girl performs glute bridge exercise with red rubber band in a gym.Shutterstock

In the hands-and-knees position, begin with cat-cow movements. Dr. Ennis leads into opposite arm and leg extensions, emphasizing the importance of maintaining a stable pelvis. Modifications are available for those building strength.

10. The Power Hover

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aidShutterstock

The routine concludes with a challenging hover exercise. "We are using our arms obviously a little bit more, but the abs have to work really hard here," Dr. Ennis notes. Remember to keep shoulders relaxed and maintain proper form throughout the ten repetitions.

Listen to your body and progress at your own pace. As Dr. Ennis emphasizes throughout the routine, these exercises should be challenging but never painful. Start with what feels manageable and gradually build up to the full routine. 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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Kamille McCollum
FACT CHECKED BY Christopher Roback
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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
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Does your lower back feel stiff after sitting at your desk all day? Or maybe you're worried about injuring yourself during workouts? You're not alone. In fact, most people are doing their core exercises wrong – and it's putting their backs at risk.


Anna Atras, a Pilates and Mobility Coach, has spent years helping clients overcome back pain through proper core training. "Many people think the core is simply the six-pack abs, but that's incorrect," she explains. In this comprehensive guide, she shares her most effective moves for building a bulletproof back.

Ready to learn the right way to train your core and prevent back pain? Let's dive into Anna's proven 8-move system, from fundamental techniques to advanced variations.

Why Traditional Core Training Fails Your Back

"In scientific literature, we refer to the core as a three-dimensional space with muscular boundaries – essentially a muscular box," Anna explains in her post. She describes how this box comprises 29 pairs of muscles that work together to stabilize your pelvis and lower back during movement, including the diaphragm, pelvic floor, and abdominal wall muscles.

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

The Hidden Connection Between Core and Back Pain

"Core stability is simply the ability to control the position of this region, abdominal and lower back region, and specifically of the lumbopelvic hip complex," Anna explains. This complex system creates what she calls "a corset-like stabilization effect around trunk and lower back spine and also pelvis," which is crucial for maintaining a neutral spine position.

Move 1: Master Your Breathing Foundation

Young white woman doing breathing practice during meditation indoorsShutterstock

Anna starts every client with proper breathing mechanics: "At the start of your core stability enhancement journey, you could start with diaphragmatic breathing, make sure the diaphragm is doing its job." She suggests practicing abdominal hollowing ("drawing navel towards the spine") and abdominal bracing, which she describes as "wrapping a belt around the belly or even using your hands and pressing into the abdomen."

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

Moves 2-4: The Essential Trio

For beginners, Anna recommends three key exercises:

  1. Knee Hovers: "Maintaining neutral spine and you see every time you lift, you exhale, you brace, you can see abdominals kicking in immediately."
  2. Modified Side Plank: "Create a straight line from the tailbone through the spine to the crown of head, holding for 10 seconds."
  3. Supine Bridge: "Drive your pubis up or your pelvis up tucking tailbone under... don't flare your ribs to the ceiling."

Move 5: The Bird Dog Progression

"It's all about creating stiffness through the midsection, creating stability around the lumbar spine," Anna explains when describing the bird dog exercise. She emphasizes proper form: "Don't lift the arm or leg too high and try to maintain that neutral position of the back. Don't hyperextend, don't let the pelvis rotate."

Move 6: The Marching Bridge

As you build strength, Anna introduces movement: "Try marching on the spot. From the bridge, you simply brace, prepare, keeping your hips square to ceiling." She emphasizes the importance of control: "You want to keep the trunk, the rib cage position of the lower back exactly the same as if both feet were on the ground."

Move 7: The Plank Slider Challenge]

For those ready for more challenge, Anna introduces her favorite advanced movement: "The plank slider is probably one of my favorite and most challenging core exercises." She describes how this variation requires "good shoulder stability" while challenging all the core muscles discussed earlier.

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Move 8: The Ultimate Back Protector

Anna saves her signature movement for last: "The bird dog on steroids, as I call it, performed on the forearms and knees down." She explains that at this level, "you will feel with every change of position how the trunk and core musculature adjust to protect the lower back to keep it stable."

According to Anna, proper core function is essential for spine health: "Without these abdominal muscles working properly and doing their job, the spine would become mechanically unstable." She emphasizes how this affects everyday activities: "Think of weightlifting, deadlifts, squats, picking up the kids, and also gravity. You want these muscles to work to create mechanically stable position."

💪🔥Body Booster: Focus on mastering each move before progressing to the next. Your back will thank you for taking the time to build proper core stability from the ground up. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Ever catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.


Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

RELATED: 8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

RELATED: She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

RELATED: Man Lost 6.5 Pounds in 72 Hours on Military Diet and Here's What Really Happened

Smart Tips for Best Results

  • Perform these exercises regularly
  • Maintain proper form throughout
  • Stay patient with your progress
  • Consider this part of your overall fitness routine
  • Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
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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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

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

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

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

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

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

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

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“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

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The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

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“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

Trish_Koeslag_liftwithtrish11Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 PoundsCopyright liftwithtrish/Instagram

The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

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Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.