Pilates, strength training, cardio: the key to losing body fat at 45

Actor Sung Yu-ri, a former member of the K-pop group Fin.K.L, has drawn attention to healthy body management after sharing her workout routine even on days off. Experts say that building a lean yet toned physique requires combining cardio, strength training and core exercises rather than repeating just one type of workout.

On Monday, Sung posted photos taken at a gym on her SNS account with the caption, "Time to do cardio. Gotta go, gotta go … " She appeared to have just finished a workout, dressed in a black athletic outfit.

Sung married former professional golfer Ahn Sung-hyun in 2017 and gave birth to twin daughters in 2022. Her weight reportedly climbed to 80 kilograms during pregnancy, and she shed about 30 kilograms after giving birth — managing her fitness and figure through exercise rather than restrictive dieting.

There is no single exercise that creates a so-called "long and lean" body. Working out cannot change a person's bone structure or innate body type, but reducing body fat and developing muscle appropriately can make the arms, legs and waistline look more defined. What matters more than the number on the scale is improving body composition.

Cardio is helpful when the goal is fat loss. Activities such as walking, running, cycling and swimming are effective at increasing energy expenditure and building cardiovascular endurance. Consistent cardio can contribute to a caloric deficit by raising overall activity levels throughout the weight-loss process.

Cardio alone, however, is not enough to build a toned physique. Muscle can be lost alongside fat during weight loss, and a drop in muscle mass lowers the basal metabolic rate, making it harder to maintain weight after slimming down. That is why pairing cardio with strength training is important.

Strength training helps minimize muscle loss during a diet and firms up the body. Representative exercises include the leg press for the lower body, hip abduction and cable kickbacks for the glutes, and lat pulldowns and seated rows for the back and arms.

Those who want a slender look do not need to keep their strength training excessively light. Exercises that apply adequate resistance stimulate the muscles in a way that refines body lines and builds baseline fitness rather than adding bulk. For people in their 40s and beyond, the importance of strength training grows as muscle mass naturally begins to decline with age.

Pilates, which Sung is known to practice, is also a good option for those seeking a balanced physique. Pilates focuses on trunk stability, postural control, flexibility and core muscle strengthening. It can help correct posture by strengthening the muscles around the lower back and pelvis, and supports more stable use of the body's center.

Pilates alone, however, has its limits when it comes to significantly reducing body fat. Those whose goal is weight loss should combine pilates with cardio such as walking or running, along with resistance training targeting major muscle groups. In this approach, cardio drives fat loss, strength training preserves muscle and improves body shape, and pilates complements posture and core stability.

The WHO recommends that adults get 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity aerobic activity. It also advises incorporating muscle-strengthening exercises targeting major muscle groups on at least two days per week.

Managing workout intensity is also key to staying consistent over the long term. Suddenly increasing exercise volume can put strain on the knees, ankles and lower back. Beginners should start with brisk walking and gradually add jogging or strength training, and rest rather than push through pain.

Diet also requires attention. Even with regular exercise, excess caloric intake makes fat loss difficult. Getting enough protein helps limit muscle loss, and including vegetables, whole grains and healthy fats is advisable. Extreme crash diets, by contrast, can increase the risk of fatigue, muscle loss and binge eating.

Experts emphasize that sustainable habits matter more than achieving a slim figure. Reducing body fat through cardio, preserving muscle through strength training, and maintaining posture and flexibility through pilates or stretching is the approach best suited to keeping the body healthy over the long term.