Linda Melone
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5 Best bodyweight exercises for women over 50

As a writer, It’s not often that I find myself at a loss for words. But a couple of news topics this week rendered me speechless:

                          No thigh gap here

1. Ryan Lochte
2. Mermaid thighs

I’m out of words for Lochte mainly because they’ve all been used already. He messed up and is now paying the price in spades, unfortunately.

That leaves mermaid thighs up for discussion.

I said I had no words, but I lied. I actually have a lot to say on this “new and improved” body image classification.

Remember thigh gap?

I talked about this topic in a former post HERE. Basically, thigh gap refers to the inches of space between your thighs when you stand with your feet together.

What? You don’t have one?

It probably means one of four things: You weigh more than 12 lbs., you are not 9 years old, you do not have an eating disorder, and/or your right and left hips do not live in two different zip codes.

Congratulations, you win the war on ridiculous body expectations!

As with many body image obsessions, the pendulum once again swings the opposite way into, you guessed it: mermaid thighs.

Apparently we need fun and festive names for body parts in order to feel good about ourselves.

The term refers to women whose thighs touch together when they stand normally, thereby indicating they likely imbibe in this bizarre ritual called “eating.”

This includes an estimated 99.9% of the worldwide female population, according to my personal observations, which consist of looking around the room with my eyes open.

Thankfully, now I and all my fellow normal size peeps can burst out of that shame closet knowing we possess the “body of a sexy aquatic sea creature.”

That sound you hear? It’s me weeping quietly for the entire sake of humanity.

Okay, I’m back.

So this mermaid thing.

Why do we need a trending hashtag about a body part to accept ourselves?

As a woman who spent way too many years starving herself, I get emotionally exhausted hearing these trends, even if they’re in reverse.

At 57, I know the work it takes to simply maintain status quo, let alone lose weight.

Therefore I am definitely NOT on board with any diet and exercise fads or extreme workouts, mainly because they don’t work over the long haul — and they’re usually painful and frustrating. Plus, you can get hurt.

So “no” is my final answer.

In line with this concept, you really can’t go wrong with body weight exercises.

They’re challenging for beginners as well as seasoned exercisers, can be done without any special equipment, they improve balance, strength and overall fitness using only the weight of your body, which most of us carry around with us at all times.

In other words: We are walking, living, breathing workout machines. Cue the Terminator theme song.

And, if you do the exercises back-to-back they can double as a cardiovascular workout.

In short, what’s not to love?

I’ll tell you: They’re not easy. You still have to work. And you still have to watch your diet.

I’m pausing now to give you time to throw things at your computer screen.

But here’s what’s cool: You can do them anywhere. So whether you’re vacationing, visiting your in-laws or are on house arrest for the time you sped through a stop sign so you could make the last hour of a Macy’s one-day sale, you can still stay in shape.

The following five are some of my faves.

The first one is brand new and especially good if you have knee osteoarthritis like me. This exercise single-handedly eased my knee pain.

Overall, these five exercises hit all the major muscle groups: legs, glutes, core, chest, shoulders, arms and abs.


SQUATS (note: you can do this and sit-to-stand or one or the other)





Which one of these exercises will you try this week? Let me know in the comments section below…

Other posts you may like:

5 Best exercises for women over 50

Fat burning intervals anyone can do (including beginners)

The ONE thing you’re not doing that stops weight loss in its tracks

By the way, if you enjoy this newsletter and would like more of my witty words of wisdom, sign up today to receive my Monday Motivation blog post delivered straight to your inbox, too! Sign up here (it’s free!): 

Got questions? Send ’em to me at Yes, I answer all my own email.

Your Ageless Body Coach,

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About the Author Linda Melone

Linda Melone is a Certified Strength and Conditioning Specialist, certified trainer and award-winning health and fitness writer. She specializes in helping women over 50 get in shape and lose weight.

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Leave a Comment:

Andi says

I am over 50. I’ve worked all my adult life trying to have the body that we are supposed to have. It ain’t gonna happen. I’m not made to be skinny. I am fit. I work out almost daily. about 15-20 min. it works for me. I had babies and have jiggle belly. I can’t tighten it up. I love to plank and can beat my kids on that one haha. love how you write . thank u for the great stuff.

    Linda Melone says

    Thanks, Andi! You’re absolutely right. Fit is where it’s at. Congrats on the plank family record :).

Lisa Griggs says

You are hysterical! Even if I never do one single squat or plank, I will forever be grateful for the sheer entertainment. And…I will be sharing.
Many thanks!????

    Linda Melone says

    lol! Thanks so much, Lisa :).

Joy says

I am very happy to find your blog. It has been so long since I signed up for a newsletter or found a new blog that really spoke to ME…a 57 year old, post menopausal woman with no sign of a thigh gap! Our age group is deeply under-served in many ways and it’s a real treat to find your blog! Keep up the great work!

    Linda Melone says

    Thanks, Joy! I’m so glad you find my humorous approach helpful :).

Gail Scheller says

I love your e-mails and your sense of humor. It makes working out “with you” more fun. Not to mention you motivate me to try new things instead of me doing the same old thing every night. I mix it up with your knowledge of exercise along with foods that are healthy choices.
Thank you.

    Linda Melone says

    Thank you, Gail! Your note made my day :).

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