According to data from the Pew Research Center, 79 percent of people who made New Year’s resolutions last year hoped to improve their health, exercise, or dietary habits. If you’re among the many Americans looking to shed excess weight as part of your health goals in 2025, finding simple, streamlined exercises to add to your routine can help you stick to those resolutions. Petra Genco, a fitness influencer with over 2.2 million followers on social media, says there’s a simple set of exercises that can help melt belly fat past 40—even as it becomes more difficult to achieve weight loss results.
How, exactly, does she know? On her website, Genco explains that just two years ago, she began gaining weight uncontrollably—“no matter what” she did—until she found herself 30 pounds overweight. Attributing the weight gain to “menopause belly and low confidence,” she decided to prioritize fitness in her life when she reached her 50s, successfully losing that 30 pounds through diet and exercise.
“The truth is, as we get older, the change in our hormones and metabolism causes our bodies to hold onto fat, making it nearly impossible to lose weight,” Genco says on her website. “Ladies, I’ve been there…And here I am now 30 pounds lighter, full of confidence and energy!” she adds.
In a recent TikTok post, the fitness trainer demonstrated a set of four simple yet effective core exercises, which she recommends repeating three to four times per week for optimal effects. Of course, exercise is just one piece of the puzzle when it comes to weight loss, she notes. “Make sure you look at what you’re eating, too,” Genco adds in the video’s caption. “Try to cut out processed food and sugar,” she advises.
Ready to try Genco’s method for melting belly fat past 40? These are the four exercises to transform your routine in the new year, the fitness influencer says.
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1 | Stepbacks
Copyright Petra Genco / TikTok
The first exercise that Genco recommends are stepbacks, which require nothing but your sneakers, a yoga mat, and your own body weight.
To get started, stand at the front of your mat with your legs hip-width apart, bending your knees just slightly. Then, alternate stepping each leg backward into a lunge and back to the starting position. Repeat three sets of 20 reps, Genco recommends.
2 | Rocket squats
Copyright Petra Genco / TikTok
Next, Genco recommends trying rocket squats.
To try them, turn your mat horizontally and stand with your legs in a widened stance. Then, sit back into a squat and lower your hands all the way down to the ground, keeping your back straight. Finally, extend your arms upward toward the ceiling, pointing your fingers. Do this for three sets of 15 reps.
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3 | Sumo punches
Copyright Petra Genco / TikTok
Staying in the same squat position you were in, bring your arms up to your chest and make two fists.
Swiveling at the core, rotate your body from left to right while punching with the opposite hand. Repeat this move for three sets of 30-second bursts.
4 | Bicep curls
Copyright Petra Genco / TikTok
Finally, Genco recommends biceps curls for building both arm and core strength.
In her TikTok demonstration, the fitness expert appears to be using 2-kilogram weights (about 4.5 pounds), but you can choose a weight level that works for you.
Standing up straight, once with your legs again hip-width apart and your arms at your sides, curl the weights towards your chest, then lower them back down again. To make the most of your workout, try three sets of 15 reps, or—if you’re looking for a challenge—do the movement until exhaustion.