Pallof press form guide from Julie Lohre. A standing anti-rotation core exercise done with a resistance band or cable that trains the obliques and deep core to resist rotational force.
Pallof Twist
FITBODY Exercise Library · Core Pallof Twist The Pallof twist is a standing anti-rotation core exercise that isolates the obliques and deep core, done with a cable or a resistance band and built from the Pallof press base. Target MusclesObliques Also WorksTransverse abdominis, rectus abdominis EquipmentCable or resistance band LevelIntermediate MovementStanding anti-rotation with controlled twist Watch ForFeet set too wide …
Hip Adduction
Hip adduction form guide from Julie Lohre. Train the inner thigh adductor group on the seated machine at the gym or with a resistance band at home. Setup, tempo, sets and reps.
Seated Cable Rows
Seated cable rows form guide from Julie Lohre. A compound back exercise that trains the mid-back, lats, and rear delts through a controlled horizontal pull, done with a v-handle or wide bar at the low pulley.
Calf Raises
Calf raises form guide from Julie Lohre. Build lower leg strength and shape through a full range of motion heel raise, done standing, seated, or single leg with bodyweight, dumbbells, or a machine.
Leg Press
Leg press form guide from Julie Lohre. A machine-based lower body strength exercise that trains the quads, glutes, and hamstrings under heavy load with the spine fully supported.
Leg Extensions
Leg extensions form guide from Julie Lohre. A machine-based isolation exercise that targets the quadriceps by extending the knee against resistance, done seated with the lower legs under a padded lever.
Forward Fold with Shoulder Opener
Learn how to do the Forward Fold with Shoulder Opener to stretch your hamstrings, spine, shoulders, and chest. Improve posture, relieve tension, and build flexibility with this full-body mobility exercise—ideal for women over 40.
Cossack Squat
Learn how to do a Cossack Squat to improve hip mobility, inner thigh flexibility, and lower-body strength. Perfect for women over 40 looking to build functional fitness, prevent injury, and increase range of motio
Glute Step-Ups
Glute step-ups are a compound lower body exercise that combine a hip drive, a controlled step-up, and a knee raise into one flowing movement, building rounder, stronger glutes and better single-leg control with almost no equipment. This exercise library page covers proper form, muscles worked, sets and reps, common mistakes, and safe modifications for women who want a stronger backside without hours in the gym
Smith Machine Squats
Learn how to do Smith Machine back squats with proper form, foot placement, and technique. This expert guide covers setup, squat depth, glute and quad emphasis, and tips to safely increase weight
Farmers Carry Exercise with Dumbbells
Learn how to do the farmer’s carry (farmer’s walk) with dumbbells to improve posture, core strength, and grip. A functional workout for women over 40.
Superman Plank
Learn how to do the Superman Plank (aka Bird Dog Plank) with proper form, modifications, and benefits to strengthen your core, glutes, and shoulders.
Windshield Wiper Exercise
Strengthen your core, sculpt your obliques, and improve balance with the Windshield Wiper Exercise. Learn proper form, benefits, and mistakes to avoid.
Suitcase Squats with Dumbbells
Learn how to master the dumbbell squat (also called the suitcase squat) with proper form, avoid common mistakes, and target key lower body muscles for stronger glutes, quads, and hamstrings. This complete guide breaks down technique, benefits, and tips for safer, more effective strength training. Perfect for women over 40 looking to build strength and burn fat.
Bicycle Crunches
Learn how to do bicycle crunches with proper form, why they’re effective, and whether doing 100 a day can flatten your stomach. Includes beginner tips and answers to common questions.
Single Leg Romanian Deadlift With Dumbbells
Single Leg Romanian Deadlift: How to Do It Right for Maximum Results Video Demonstration: Single Leg Romanian Deadlift Single Leg Deadlift Demo – Glute, Hamstring & Core Strength for Women Over 40Julie Lohre walks you through how to perform the single leg Romanian deadlift with dumbbells, including form tips and common mistakes to avoid. This movement builds stability, strengthens the …
Hip Abduction Exercises
4 Easy Ways to Lean Thighs from Home | Lying & Standing Hip Abduction. Work the outside of your thighs from home with these hip abduction exercises to target your glutes effectively. Standing, Banded, & Lying Hip Abduction.
Cable Face Pulls & Banded Face Pulls
Learn how to perform cable face pulls and the banded face pull exercise to improve posture, strengthen your upper back, and alleviate neck and back pain.
Bench Press for Women
How to Bench Press for Women? This guide will help you master the barbell Bench Press along with Smith Machine Press for stronger and defined chest muscles.