LIFE·CULTURE
Singer Bada shows off toned bikini figure at 46 — how to manage body fat after 40

Singer Bada shows off toned bikini figure at 46 — how to manage body fat after 40

Behind every public figure's striking appearance lies a personal wellness routine. This series examines the diets, workouts, procedures, and beauty and fashion choices of notable figures as practical lifestyle information. Bada, a singer best known as a member of the K-pop group S.E.S., has shared bikini photos showing off her toned physique. The images have drawn fresh attention to workout routines that help manage body fat and muscle mass in middle age — a topic Bada has long addressed through consistent running posts on social media. Bada recently posted several photos on SNS with the caption: "Bikinis in autumn! Who checks the season these days? Even the colors are very autumnal. Maybe I'll try living every day feeling like I'm on vacation." In the photos, Bada posed on a beach in Okinawa, Japan, wearing a brown halter-neck bikini. Her lean frame, with well-defined lines across her abdomen and limbs, drew considerable attention. Bada has consistently shared her running routine on SNS. Running requires no special equipment, improves cardiovascular fitness and increases energy expenditure, making it one of the most accessible aerobic exercises available. After 40, watch body fat and muscle — not just weight After middle age, body composition can shift even when the number on the scale stays largely the same. Muscle mass tends to decline gradually with age, and in women, hormonal changes around menopause combined with lifestyle factors can contribute to fat accumulating around the abdomen. For this reason, the priority after 40 shifts from simply losing weight to preserving muscle mass while keeping body fat from rising excessively. Aerobic exercise such as running helps increase energy expenditure and improve cardiovascular function. Regular exercise also supports weight and waist management. However, running more does not mean fat will disappear selectively from a target area. Abdominal fat, like fat elsewhere, typically decreases as part of an overall reduction in body fat. Want defined abs? Running alone is not enough For visible abdominal definition, training the core muscles directly is just as important as managing body fat. Core exercises such as planks, crunches and dead bugs strengthen the muscles that stabilize the trunk. Adding compound strength movements — squats, lunges, push-ups and rows — that engage multiple muscle groups at the same time makes it easier to maintain overall muscle mass. After middle age in particular, relying solely on aerobic exercise while sharply cutting food intake can cause muscle loss alongside fat loss. That is why combining aerobic and strength training with adequate protein intake is recommended. Like any other muscle group, the abdominals need recovery time as well as exercise. Rather than training the same area at high intensity every day, balancing workout intensity with adequate rest produces better results. Starting too fast puts stress on knees and Achilles tendons Running is accessible, but sharply increasing training volume raises the risk of injury. For those with little exercise experience in particular, running for long periods or at high speeds from the outset can place repetitive stress on the knees, ankles, soles of the feet and Achilles tendons. Beginners are better off alternating between brisk walking and slow jogging to let the body adapt. One approach is to repeat cycles of walking for a few minutes and running briefly, then gradually extend the running intervals as fitness improves. Before exercise, a light dynamic warm-up — walking gently or moving the joints — helps raise body temperature. After exercise, lightly stretching the calves, thighs and glutes can aid recovery. When choosing running shoes, fit and cushioning matter more than looks — the shoe should feel comfortable and absorb impact well for your particular foot. After a heavy sweat, hydrate first — post-run nutrition matters too Recovery after running is as much a part of training as the run itself. After sweating heavily, rehydrating thoroughly is the first priority. After prolonged exercise or a session in hot conditions, electrolyte replenishment may also be necessary. Eating a meal containing protein and carbohydrates after exercise supports muscle recovery and energy replenishment. Restricting post-workout meals too severely in the name of weight management can slow recovery and impair performance in the next session. Running is effective for managing body fat and improving cardiovascular fitness, but a toned physique is not built by repeating a single type of exercise. Staying consistently active — as Bada does — while combining strength training with adequate nutrition and rest helps maintain a healthy body composition well into middle age and beyond.

Kim Juli Sept. 18, 2026

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