ByMel health and fitness

ByMel health and fitness Live well. Age well.

NASM CPT | Corrective Exercise Specialist, Senior and Golf Fitness Specialist
💪 Helping adults 50+ stay strong, mobile & active.
🎥 Functional workouts & fitness tips.
👊🏻 Home/Gym workout ideas every week
✨ Move well.

09/17/2026

Grab a mini ball (or a pillow 😀) and try these core exercises on the mat.

You might be surprised by how challenging some of them feel… but they ALL feel pretty darn good! 🙌🏻

Save this one 📌
Like it ❤️
And as always, I appreciate all your love and support! 🫶🏻

09/16/2026

Stronger glutes = stronger legs, better stability, and more power! 🍑💪

A few of my favorite moves to strengthen the glutes from different angles:

1️⃣ Bench Step-Down Reach
Stand on the bench and reach the opposite leg down and back without touching the floor, then drive back up. 🔥

2️⃣ Band/Cable Hip Extension
A great way to isolate the glutes through hip extension. Squeeze the glute at the top while keeping your core engaged.

3️⃣ Band/Cable Hip Abduction
Targets the glutes on the outside of the hip while working on hip stability and control.

4️⃣ Dumbbell Walking Lunges
A great compound finisher to bring strength, balance, and coordination together.

Four exercises, different angles, stronger glutes! 🍑

Complete 2 to 3 rounds 🔄

These exercises aren’t for everyone. If you’re unsure about your form or whether an exercise is appropriate for you, consult a qualified fitness professional.

09/15/2026

Wait… why is this so much harder than standing landmine presses?

The seated landmine press is a whole different challenge when you’re sitting on the floor with your legs extended.

Without your legs helping, you have to rely much more on your core to stabilize your trunk and pelvis while your shoulder and upper body muscles do the pressing.

It’s not just about getting the weight up, it’s about staying stable, controlled, and strong throughout the movement.

🔥 Shoulders
🔥 Triceps
🔥 Core stability
🔥 Upper-body control

Sometimes taking your legs out of the equation makes a familiar exercise feel like a completely different one! Try the seated version and feel the difference. 💪🏼

*This exercise isn’t for everyone. If you’re unsure about your form or whether it’s appropriate for you, consult a qualified fitness professional.*

09/14/2026

I tell you, it’s a mind game 😝

Anyone else can relate?

09/13/2026

No machines? No problem. 💪

Hamstring curls with a dumbbell + BOSU… then finish with elevated hip raises for a little extra 🔥

❗️Make sure to lock the dumbbell between your feet. You don’t want to risk losing it on top of the rep 😵

Get creative and work with what you’ve got!

09/11/2026

Your core has one job here: DON’T let the band pull you back!🔥

These core stability exercises challenge your body to resist that constant pull while teaching you how to properly brace, and more importantly, stay braced through the entire movement.

I’m using a heavy resistance band, but you can also do these at a cable machine.

Think of this sequence as a progression 👇 Start with the first exercise and work your way up as you build more control, stability and strength.

And bonus… these are functional movements too! We push things away, get up from the floor, and drive a knee up while balancing on one foot in everyday life. Training your core to stay strong and stable while your body moves can carry over to all of it. 💪🏼

➡️ Repeat the exercises facing the other direction and alternate the working leg.

Exercises aren’t for everyone. If you’re unsure about proper ex*****on or whether an exercise is right for you, consult a qualified professional.

Try the progression and let me know which one challenged your stability the most! 🔥

09/09/2026

Do it ALL on the bench! 💪🔥

One of my favorite circuits for strengthening the chest + triceps — and all you need is a bench and 4 sets of dumbbells.

I’m working from heaviest → lightest as the exercises progress:

🔥 1. Bench Dumbbell Chest Press
Palms forward, elbows out to the sides, and slightly lower than your shoulders. Keep the dumbbells over your chest.
🎯 Primarily targets the pectoralis major, with the triceps assisting.
My weight: 25 lbs each

🔥 2. Close-Grip Dumbbell Press
Keep your arms close to your ribs and palms facing each other.
🎯 Primarily targets the triceps, with the chest assisting.
My weight: 20 lbs each

🔥 3. Chest Fly
Start with the dumbbells over your chest and a slight bend in the elbows. Open your arms with control, keeping that soft bend and letting the elbows lead the movement.
🎯 Primarily targets the chest muscles.
My weight: 15 lbs each

🔥 4. Skull Crushers
Extend your arms over your chest, then lower the dumbbells by bending only at the elbows. Extend back up without swinging the arms.
🎯 Targets the triceps, working all three heads.
My weight: 12 lbs each

➡️ 10–12 reps of each exercise
➡️ Complete 3 rounds
➡️ Move from heavier → lighter as you go

For reference, my weights were:
25 → 20 → 15 → 12 lbs each

And yes… your triceps will probably have some thoughts about this one. 😂🔥

*As always, these exercises may not be appropriate for everyone. If you’re unsure about your form, ex*****on, or whether an exercise is right for you, consult a qualified fitness professional.*

09/08/2026

These 2 moves together are 🔥🔥🔥

Strength + coordination + stability + power… with a little cardio thrown in for good measure. 💪🏼🔥

I loved putting these together for a spicy metabolic finisher:

🔥 Bulgarian Split Squat + Wall Ball Shots
🔥 Reverse Lunge + Rotational Slams

Give them a try and let me know what you think!

09/05/2026

POV: You said full body exercise … she heard “full body participation.” 😂

Share the love (and the equipment 😂)

Address

Denver, NC
28037

Website

Alerts

Be the first to know and let us send you an email when ByMel health and fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to ByMel health and fitness:

Shortcuts

Share

Category