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Fitness & Workouts

These 3 Simple Stretches Will Change Your Life, Says Mobility Coach

Transform your flexibility with just 10 minutes of targeted stretching per week.

Christopher Roback
By Christopher RobackFeb 06, 2025
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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Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


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

The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

RELATED: 40 Health Symptoms That Can Be More Serious Than You Think

Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


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

Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer – it's about stretching smarter. 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

These 3 Stretches Will Change Your Life

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


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

The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

RELATED: 40 Health Symptoms That Can Be More Serious Than You Think

Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


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

Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer – it's about stretching smarter. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

3 Stretching Mistakes You Should Stop Today

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackJan 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

We've all been there—dedicating precious minutes to stretching, hoping to become more flexible, yet seeing no results. If this sounds familiar, you're not alone. Many of us have been approaching stretching all wrong, but that's about to change. In this article, mobility expert Liv reveals the science behind effective stretching and how to avoid common pitfalls that might be holding you back.

Liv, a renowned mobility specialist who combines strength training with yoga in her innovative "Yoga Rebel Method," has helped thousands transform their flexibility through her mobility-based approach. With over 500K YouTube subscribers following her journey, she's dedicated to helping people achieve their mobility goals through proper technique and understanding. Read on to discover the game-changing mistakes you might be making and learn how to fix them for real results.

The Nervous System: Your Hidden Stretching Partner

"The stretch reflex is like a protective guard in each muscle," Liv explains in her post. "When triggered, it causes the muscle to resist stretching—which is exactly what we don't want." This natural response can either work for or against you, depending on how you approach your stretching routine.

Why Rushing Into Stretches Sabotages Your Progress

According to Liv, approaching a stretch too quickly is like rushing to pet a nervous dog—you'll only trigger defensive responses. "You need to give your muscles and their respective nervous system time to adapt to the sensations of that stretch," she emphasizes. This allows the stretch reflex to relax, creating an opportunity for genuine flexibility gains.

Master the Three-Phase Approach to Stretching

Liv recommends breaking down each stretch into three distinct phases:

1. Begin with a very mild stretch to connect mind and muscle

2. Move to a mid-level intensity with a deep exhale (hold for 10 seconds)

3. Progress to your threshold, maintaining the position for at least 20 seconds

The Truth About Stretch Duration

"There's a lot of nuance behind how long you should hold a stretch," Liv notes. While various studies support different timeframes, she recommends newcomers maintain each stretch for no less than 30 seconds. This duration allows proper muscle adaptation and meaningful flexibility gains.

Why Your Internal Clock Is Deceiving You

Most people dramatically underestimate how long they're holding stretches. As Liv points out, "Just like when we were kids counting too quickly in hide and seek, we tend to rush through our stretch holds." This impatience can significantly impact your progress.

The Importance of Proper Timing

"Don't think of stretching as the side dish to your workout," Liv advises. "It's part of the main meal." She recommends using a stopwatch or timer to ensure you're giving each stretch its full duration, especially when working on multiple muscle groups.

Understanding Stretch Intensity

Just as lifting a one-pound weight won't build muscle, stretching without proper intensity won't improve flexibility. "A mild stretch where you can just about feel the muscle isn't enough intensity to stimulate change," Liv explains. The key is finding the sweet spot between comfort and challenge.

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

Finding Your Edge: Comfort vs. Challenge

Liv suggests a practical way to gauge proper stretch intensity: "You should be at a point where having a conversation really isn't something you want to be dealing with, but you can still control your breathing and relax specific body parts." This balance ensures you're pushing yourself enough to see progress while avoiding injury.

The Role of Mindfulness in Stretching

"Learning the difference between pain and discomfort is a journey that's individual for each of us," Liv shares. Pay attention to your body's signals: if you can't shake that inner feeling of panic despite efforts to stay calm, you've likely pushed too far.

Your Path to Better Flexibility

Improving flexibility is about working smarter, not just harder. By avoiding these common mistakes and following Liv's guidance, you're setting yourself up for real, lasting progress in your flexibility journey. Start implementing these changes in your next stretching session, and experience the difference proper technique can make. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Over 50? Here Are 10 Simple Stretches to Improve Flexibility in 2 Weeks

Mature woman stretching her body.
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Ferozan Mast
By Ferozan MastJun 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

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

Don’t neglect stretching when you’re over 50—it’s essential to health and wellness. “You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence,” Howard E. LeWine, MD, tells Harvard Health. “A lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily.” Here are 10 simple stretches to improve flexibility in just 2 weeks.

Single Leg Stretch

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Yoga and Pilates instructor Sean Vigue demonstrates a single leg stretch. “Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday,” he says.

Child’s Pose

@seanviguefitness

Best Stretches for Men Over 50! No equipment needed #seanviguefitness #menover50 #menover40 #yogaformen #mensyoga #yogaformentalhealth #stretchformen

Vigue shows how to do a child’s pose stretch, lunge with a twist, and backbend to downward dog. “Do each of these stretches for 30-60 seconds at a time, Vigue says. “No equipment needed.”

Good Morning Stretch

@thedeniseaustin

Good morning stretch! #fitover50 #deniseaustin #backstrength #stretching

Try Denise Austin’s “good morning” stretches to improve back flexibility. “Try to do 10 good mornings!” she says.

Butterfly Lifts

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue demonstrates a butterfly lift stretch. “Practice daily. Be consistent,” he says.

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Pigeon Pulses

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue shows how to do a pigeon pulse stretch. “Roll out of bed and make your own history. Consistency and focus💥,” he says.

Whole Body Stretch

@seanviguefitness

Release your entire body with this amazing stretch! You gotta try this one💥 yt/SeanVigueFitness #seanviguefitness #yogainstructor #yogaforathletes #yogaforeveryone #morningyoga #mobilitytraining #yogaformen #yogaforhips #morningstretch #yogaover50

Vigue shows how to do this amazing whole body stretch. “Release your entire body with this amazing stretch! You gotta try this one. Hold for 5-10 deep breaths,” he says.

Low Lunge To Runner’s Lunge

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Vigue demonstrates a low lunge to runner’s lunge. “Use hands for support,” he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Hip and Glute Stretch

@seanviguefitness

This Stretch will CHANGE YOUR LIFE! #seanviguefitness #yogainstructor #fitnessinstructor #coachvigue #morningyoga #morningyogaflow #morningstretch #togaformen #yogaforathletes #hipstretch

Vigue shows a stretch that allows the glutes and hip to release. “This stretch will change your life,” he says.

Back and Spine Stretch

@seanviguefitness

Great back & spine stretch flow #spinestretch #backstretch #yogaforbackpain #seanviguefitness #yogaformen #yogaforathletes

Vigue demonstrates a back and spine stretch to encourage flexibility and mobility.

RELATED: 11 Sunrise Routines to Help You Lose Weight in 30 Days

Seated Twist

@seanviguefitness

Do these 3 Stretches EVERY Morning! #morningyoga #morningstretch #morningyogaflow #seanviguefitness #sunriseyoga

Vigue shows how to do a seated twist, seated pigeon, and lunge with mudra. “Do these three stretches every morning,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Kitchen Stretches People Swear By

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.

1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

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

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

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This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the ground—David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

Shutterstock

"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

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This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

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Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

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After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

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Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

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

10. Final Integration: The Full-Body Release

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

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Fitness & Workouts

The “Most Anti-Aging Exercise” That Fitness Experts Swear By

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Alek Korab
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓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.

Feeling stiff and achy? You're not alone. As we age, many of us struggle with decreased mobility and joint pain. But what if there was a simple, natural way to turn back the clock on your body? Enter Zuzka Light, a movement and mobility specialist, certified holistic health & fitness coach, and author. With over 12 years of experience helping people achieve amazing fitness results, Zuzka reveals a surprising secret to maintaining youthful flexibility and strength – and it's something you've been doing since childhood.

Rediscover Your Natural Resting Position

The deep squat isn't just an exercise – it's a fundamental human position that many of us have forgotten. Zuzka explains in her post, "Deep squat is a normal human resting position, and this is something that people in India, Asia and people in the less industrialized parts of the world understand very well." Unfortunately, in more developed countries, adults often struggle with this basic movement.

The Science Behind Squats

A study from BMC Sports Science, Medicine and Rehabilitation highlights the importance of squatting in our daily lives. "The squat strengthens the muscles in the lower limb and improves the ability to counteract a medial or lateral displacement of the knee," the study notes. This functional movement is crucial for everyday activities like walking, climbing stairs, and even sitting down.

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Why You're Losing Your Squat (And Why It Matters)

Contrary to popular belief, losing the ability to deep squat isn't an inevitable part of aging. As Zuzka points out, "You simply don't lose your ability to do a deep squat because you're too old. You're too old because you stop getting in and out of this position." Modern conveniences like chairs and couches have reduced our need to squat, leading to a loss of flexibility and joint health.

Protect Your Joints and Prevent Pain

Deep squatting isn't just about flexibility – it's crucial for joint health. Zuzka notes, "When I get in and out of this deep squat, I put my joints through the full range of motion, which means that I get an even distribution of pressure on my joints." This full range of motion helps prevent chronic pain and degenerative joint diseases. In fact, countries where deep squatting is common have lower rates of osteoarthritis.

Strengthen Your Knees (Yes, Really!)

Contrary to the myth that squatting is bad for your knees, Zuzka argues that it can actually alleviate knee pain. She states, "Doing a lot of strength training for your legs and doing a lot of deep squatting will eliminate most causes of knee pain because most knee pain results from the lack of strength in the muscles that support and surround the knee."

RELATED: 15 Foods Experts Say You Should Stop Eating Today

The Power of Proper Technique

While squats offer significant health benefits, proper technique is crucial. The BMC study emphasizes that different squat techniques can lead to varying loading conditions and movements. To minimize injury risk and maximize benefits, it's essential to focus on correct form and gradually increase difficulty.

A Full-Body Workout in One Move

According to Dr. Tyler Wheeler from WebMD, squats are incredibly effective for strengthening your lower body. "Squats help shape up your legs and butt since it targets the glute and inner thigh muscles," he explains. But the benefits don't stop there – squats also engage your core, burn calories, and can aid in weight loss.

Boosting Flexibility and Bone Health

Dr. Wheeler notes, "As you become older, your tendons, muscles, and ligaments become less elastic. Regularly doing squats can help slow down this process and limber you up." Moreover, squats can increase bone mineral density, particularly in the spine and lower body, contributing to a stronger skeleton.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Improving Posture and Balance

By strengthening your core and lower body muscles, squats can significantly enhance your posture and balance. "As your buttocks become firm, your posture and balance might improve," adds Dr. Wheeler. This improvement in posture and balance can have far-reaching effects on your overall quality of life.

How to Improve Your Deep Squat

If you're struggling to get into a deep squat, don't worry. Zuzka offers practical tips to improve:

  1. Use a wall for support
  2. Practice holding onto a doorway
  3. Gradually work on ankle mobility
  4. Perform daily bodyweight squats

Zuzka emphasizes consistency: "If you do this every single day, then within two to three weeks, you might be able to get in and out of that deep squat all by yourself without lifting the heels off of the ground."

RELATED: 7 Things You Should Do to Boost Fat Burning

Incorporate Deep Squats Into Your Daily Life

Zuzka recommends practicing deep squats every day to reap the anti-aging benefits. She suggests, "Use this position for things that you might be doing otherwise in a chair. So maybe you can work on your computer like this. You can watch TV like this, you name it."

By incorporating this simple yet powerful movement into your daily routine, you can maintain mobility, prevent joint pain, and keep your body feeling youthful for years to come. As Zuzka reminds us, "Motion is lotion and a joint cannot remain healthy unless it moves through its full available range of motion on a regular basis." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
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Leah Groth
By Leah GrothMar 11, 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 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.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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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.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

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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

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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.

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