Half the battle of working out is making an exercise plan you can stick to, especially after a long break. The good news is that you don’t need a gym membership to kickstart your fitness journey. Through a series of TikTok videos, Petra Genco has proven that it’s possible to burn stubborn belly fat and tone muscles with simple, low-impact exercises from the comfort of your home. The fitness influencer lost 30 pounds in her 50s, and now she’s sharing her favorite at-home exercises with the class.
RELATED: Scientists Just Figured Out Why You Can't Get Rid of That Stubborn Belly Fat.
7 easy exercises that can lead to weight loss and improved muscle strength
Genco’s favorite at-home exercises, all of which are standing or chair-assisted moves, can be done with or without weights. (If you don’t have dumbbells, you can also use water bottles or canned food.) For optimal results, do each move for 30 seconds. If you can, aim for three 30-second repetitions of each exercise with small rest breaks in between.
In two videos, she shares the seven beginner moves that got her started on her 30-pound weight-loss journey:
- Dumbbell jacks (no jumping)
- Chair squat into elbow-to-knee standing crunches (or simply standing crunches)
- Knee raises (holding onto a chair for support)
- Stepbacks
- Lunges (holding onto a chair for balance)
- Squat into shoulder press ("Only go as low as you can," she advises.)
- Jug and punch ("End with a great calorie burner," she says. "Go as fast as you can.")
@petragenco Here are 4 beginner exercises that got me started on my journey to losing 30lbs in my 50’s. I also combined this with meals made from whole natural foods.
If you find floor ab exercises too difficult (or even boring), you’ll be happy to hear that standing core exercises are "the most functional way to train your core" and offer "a much higher efficacy to mat work," according to a fitness article featuring Peloton instructor Rebecca Kennedy.
In the article, she explained how standing core exercises do a better job at engaging abdominal muscles, while also improving balance and coordination. "Any time you transition movements to different planes of motion, you recruit more muscle groups and open up to new variables like stability, balance, posture, and weight transfer," said Kennedy. "Let's also not forget that when we bring core bracing, breathwork, and pelvic floor engagement from a supine position to standing, it magnifies its potency."
Likewise, incorporating combination moves, like the squat into shoulder press, is an easy way to target multiple muscle groups at once. Kettlebell Kings dubbed the squat to press the "dynamic duo for total body transformation."
"By engaging the lower body, shoulders, and core, the squat press offers a full-body workout that helps build strength, improve muscle endurance, and enhance overall fitness levels," says the online fitness retailer that specializes in kettlebell training.
@petragenco Do these 5 exercises every morning and I guarantee you’ll feel will feel so much better and possibly lose a few lbs!! And if you combine this with a healthy meal plan of no processed junk food or sugar - you will feel amazing like I do!! 💃
RELATED: 62-Year-Old Woman Loses 106 Pounds By Making These 4 Simple Changes.
6 daily habits that can also aid in a weight-loss journey
Of course, exercise is only part of the equation. Genco also made adjustments to her diet and sleep schedule to support weight loss. Some tips and tricks she’s shared with followers along the way include:
- Eating three well-balanced meals per day
- Consuming at least 30 grams of protein with every meal
- No snacking
- Setting a daily goal of 10,000 steps
- Drinking two to three liters of water per day
- Getting at least seven hours of sleep
In another TikTok clip, Genco said that "eating protein at every meal was a game changer for me to start losing weight in menopause." Her breakfast typically includes scrambled eggs, avocado, and berries. For lunch, she’ll assemble a hearty mixed salad packed with tuna, chickpeas, tomatoes, and feta cheese. A typical dinner consists of salmon on a bed of mango salsa.
Genco aims to eat 30 grams of protein with every meal, which can feel daunting. Johns Hopkins Medicine has a helpful cheatsheet that outlines the protein content of popular foods, including meats, poultry, fish, legumes, nuts, and dairy. Take a peek if you’re interested in monitoring your protein intake.
