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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

3 At-Home Exercises Make Arm Fat Disappear Without Weights

A trainer shares her proven method for toning flabby arms using just your body weight.

Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

3 At-Home Exercises Make Arm Fat Disappear Without Weights

Jenna_Collins19
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Coach Shares 60-Second Move to Banish Flabby Arms

Jenna_Collins17
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackNov 20, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.

Why Your Arms Get Flabby (And What You Can Do About It)

"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.

Age Matters: But Don't Let It Stop You

"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

The Truth About Genetics and Body Goals

"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."

Nutrition: The Missing Piece of the Puzzle

"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Your Simple, No-Equipment Arm-Toning Exercise

Here's Jenna's guaranteed exercise for tighter arms:

  1. Stand with feet shoulder-width apart.
  2. Keep shoulders pressed back, chest open.
  3. Position elbows close to your sides.
  4. Bring arms forward with palms facing up and closed fists.
  5. Slowly move only your forearms backward, keeping your elbows pinned.
  6. Squeeze triceps tight when arms are fully extended.

"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."

Making It Work: Sets, Reps, and Progression

Perform:

  • 10-12 reps per arm
  • 3-4 sets
  • 60-90 seconds rest between sets.

"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."

The Secret to Success: Consistency Is Key

"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."

She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."

RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Creating Lasting Habits

"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

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Copyright Meredith Shirk/YouTube
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.

Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

Young woman pinching arm fat flabby skinShutterstock

Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

Pretty young woman with a healthy lifestyle doing side lateral raises with dumbbells indoors. Active caucasian woman exercising to stay fit and slimShutterstock

Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

a man does an exercise with his knees. the boy does sports.Shutterstock

The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

Always in good shape Full length of athletic woman in black sport clothing exercising in professional gym.Shutterstock

Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

10 Simple Exercises for Toned Arms You Can Do at Home

Portrait of fit middle aged woman doing arm stretching isolated on grey background
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Ferozan Mast
By Ferozan MastJun 10, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want beautifully strong, toned arms but have no time or inclination for the gym? We talked to celebrity personal trainer Kollins Ezekh about the best exercises you can do for toned arms right from the safety and comfort of your home. “These exercises can be done with minimal equipment, using just your body weight and household furniture, making them perfect for a home workout routine to tone your arms,” Ezekh tells Body Network. Read on to find out more.

Push-Ups

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Push-ups require no equipment whatsoever. “Push-ups are a versatile exercise that targets the chest, shoulders, triceps, and core,” Ezekh says. “They help build upper body strength and improve muscle endurance.”

Tricep Dips

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

All you need for tricep dips is a bench or chair that stays put. “Using a sturdy chair or bench, tricep dips focus on the triceps,” Ezekh says. “They also engage the shoulders and chest, providing a comprehensive upper body workout.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Plank to Push-Up

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

Plank to push-up is an advanced bodyweight exercise. “This exercise targets the triceps, chest, and shoulders while engaging the core,” Ezekh says. “It improves upper body strength and stability.”

Arm Circles

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Arm circles require no equipment. “Arm circles are an effective way to tone the shoulders and arms,” Ezekh says. “They improve muscle endurance and help warm up the shoulder joints.”

Diamond Push-Ups

Young man in good physical shape, with bow tie, shirtless, and shorts, doing diamond-style push-ups on a mat on the floor in his bachelor's room, trainingShutterstock

Diamond push-ups are another arm workout that you can do anywhere. “Diamond push-ups are a variation that places more emphasis on the triceps and inner chest muscles,” Ezekh says. “They enhance upper body strength and arm definition.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

Inchworms

Side view of handsome fit muscular caucasian man doing inchworms exercise and looking at camera.Shutterstock

Try inchworms for another arm exercise you can do at home. “Inchworms target the shoulders, chest, and triceps while also engaging the core,” Ezekh says. “This dynamic exercise improves flexibility and upper body strength.”

Elevated Push-Ups

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

Elevated push-ups need a sturdy platform. “Using a chair or a low table, elevated push-ups increase the intensity on the upper chest and shoulders,” Ezekh says. “They help build strength and endurance.”

Shoulder Taps

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Shoulder taps are another arm exercise that you don’t need equipment for. “In a plank position, tapping each shoulder alternately targets the shoulders, triceps, and core,” Ezekh says. “This exercise enhances stability and upper body strength.”

Tricep Extensions

Fitness arm workout Asian girl training triceps muscles doing tricep overhead extension exercise outdoor in park banner. Happy athlete working out outside with pink dumbbells.Shutterstock

Tricep extensions can be done with dumbbells, but a heavy bottle does the job, too. “Using your own body weight or household items like water bottles, tricep extensions focus on isolating and strengthening the triceps,” Ezekh says.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Wall Push-Ups

Sporty woman doing press ups against a white wall outside.Shutterstock

Wall push-ups require no equipment and can be done practically anywhere. “Wall push-ups are a great beginner exercise that targets the chest, shoulders, and triceps,” Ezekh says. “They help build foundational upper body strength.”

💪🔥Body Booster: Use household furniture like low tables, a bench, or a chair for arm workouts. Pay attention to form to make sure you are getting the most out of your exercises.

Fitness & Workouts

Tone Sagging Arms in 2 Weeks With These 5 Exercises

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Risa Sheppard
By Risa SheppardApr 20, 2024
Risa Sheppard
* Teaching Pilates since 1975 * Worked at the Neuropsychiatric Institute teaching creative movement to autistic ...
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do your arms feel like they are sagging? There is no better time to shape them up. According to one expert, you can strengthen your arm muscles in just two weeks. Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, offers up five effective exercises to firm up flabby arms in 14 days. Sheppard explains that these exercises can be done with or without weights. “If you choose to do weights, use only 2 or 3 pounds,” she says.

Hug a Tree

A middle-aged Caucasian man assumes the static posture of Tree Hugging, an essential technique in Chi Kung practice.Shutterstock

Lie on your back with your knees bent. Open your arms to the side with the elbows slightly bent. Pretend you're holding something in your hands (or weights if you prefer). Now, imagine a tree that you are wrapping your arms around. Make it a good size trunk.

Wrap your arms around the imaginary tree trunk until your fingers touch each other. Keeping that same shape open your arms to the side and again wrap your arms around the tree trunk. Repeat 8 to 10 times.

Related: This Is Exactly How to Lose Body Fat This Year

Triceps

Rear view of woman stretching her arm and shoulderShutterstock

Bend your elbows and place your hands next to each ear. Keep your elbows facing the ceiling and try not to move the elbow or hand. Keeping your elbows straight up, slowly extend your forearms until the arms are straight. You should feel it working in your triceps, or the back of the arm. If you are not using weights, use the air as resistance against the arm.

Slowing lower the forearms back to their original position. Always make sure the elbows are facing the ceiling. Repeat 10 times. Rest, then do another set.

Biceps

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

Sit facing a mirror if you can. Extend your arms straight out in front of you. Again, using the air as resistance, slowly bend your arms until the hands are next to your ears.

Try to keep the arms level, but if that is too difficult place your elbows at the rib cage. Repeat 2 or more sets of 10.

RELATED: Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

Chest and Arms

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

Sit on a floor in what we call a tabletop position. You are on your hands and knees. Arms are slightly bent and knees are under your hips. Shift your body forward a bit with your elbows close to your body. Lift your feet from your knees and slowly bend your arms with your chest to the floor.

These are modified push-ups. You don’t have to go all the way to the floor. Just gently let the chest lower as much as it can. arms and then come back to their original position. Repeat 5 to 10 times.

RELATED: #1 Surprising Mistake That's Sabotaging Your Weight Loss

Deltoids

Portrait of attractive cheerful sportswoman with headphones in her ears. Sporty woman doing exercises with dumbbells for shoulders in the gym on the background of brick wallShutterstock

Stand facing a mirror. Lift your arms out to your side and hold for a count of 8. Slowly lower the arms to your side. Repeat 5 to 8 times. Try not to lift your shoulders to your ears. Concentrate on lifting the deltoid and not the shoulder.

💪🔥Body Booster: If you want to firm up your arms, stick to a few effective, targeting exercises and repeat daily.

Nutrition & Diet

She Lost 115 Lbs on Ozempic: 8 Side Effects

Brittany Ainsworth britts_getting_fit_
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you considering taking a weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she gets very real about some of the side effects she experienced while on it. “Let's get real about the side effects of Ozempic. I’m breaking them down as someone down 115 pounds,” she writes.

There Are Side Effects People Don’t Tell You About

According to Brittany, there are things that people aren't talking about. “I'm 115 lbs down with the help of a GLP-1 (and a lot of exercise and lifestyle changes), and I’m going to fill you in on the side effects that people don’t tell you about,” she says.

You Might Play “Bathroom Roulette”

“One of the most common issues, you might be playing bathroom roulette,” reveals Brittany. “Will it be constipation or an emergency? Spin the wheel and find out! Remember, most side effects are easily manageable. I use a fiber supplement to make sure I don’t get too clogged up.”

You Will Have Food Aversions

Food aversions are another side effect. “My stomach now rejects things I used to love. RIP, pasta. If you’re a foodie, like I was, you might be surprised when your favorites don’t give you that rush anymore. I don’t enjoy sweets anymore and prefer salty foods,” she says.

You Will Have Loose Skin

You also might experience loose skin, “but this has nothing to do with Ozempic and everything to do with extreme weight loss,” she says. “You know how a balloon shrivels up after you’ve let the air out of it. Yep, same thing happens with your skin.”

You May Experience Hair Loss

You might also experience hair loss, but “again, this has to do with extreme weight loss,” she says. “Make sure to take care of your hair, use a multivitamin, and protein like you’ve never proteined before. If it’s really bothering you, contact your dermatologist and see if they can lend a helping hand.”

You Will Experience Muscle Loss

Muscle loss is another side effect, but “once again, not caused by the meds but you can lose muscle mass during weight loss,” she says. “That’s why strength training and protein intake are important.”

You Will Probably Suffer From Exhaustion the Day After Shots

“Exhaustion, especially the day after” your shot is standard. “Some people can sleep 12 hours and still need a nap. I do mine on Friday evenings and take full advantage of a Saturday cat nap,” Brittany says.

You Will Experience Random Nausea

Rando nausea is like “an unwanted houseguest, it shows up uninvited,” she says. “A few tricks, up your electrolyte intake. If you need immediate relief, sniff an alcohol pad.”

You Might Be Afraid of Thyroid Cancer

“And the big one—thyroid cancer fears? The risk is actually super low, unless you have a family history of medullary thyroid cancer,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Lost 100 Lbs After Ditching These Habits

Dusty Young Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods You Think Are High Protein, But Actually Aren’t

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​Strength Training
Copyright mvmntbydrsteph/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You might think you are amping up your protein intake high enough to build muscle and lose weight when you actually aren’t. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals a few foods that most people falsely believe to be high in protein. “As a medical doctor, here are 5 foods you think are high protein but actually aren’t

Here Is What Defines High Protein

“Let’s talk about protein,” she says. “Let’s start with the basic definition of what would qualify a food as high protein! So, high protein means about 10g of protein per 100 calories. So if a food has 19-20g of protein for 200 calories or less—that’s a win! Here are the 5 foods you might be mislabeling as protein powerhouses.”

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.​Worst: Protein BarsShutterstock

The first food people mislabel as high protein? Protein bars. “Protein bars are convenient, but many of them have more sugar than protein. Always check the label—don’t be fooled by marketing!” she says.

Eggs

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggsShutterstock

Many people believe that eggs are the best protein to start your day. However, they aren’t as high as you might think. “Eggs are great, but 2 eggs only give you 12g of protein. Add some liquid egg whites or turkey sausage for a solid protein boost!” she writes.

Regular Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

When it comes to yogurt, be selective. “Regular yogurt, like Dannon strawberry, has only 5g of protein for 160 calories. Compare that to Greek yogurt (Oikos) with 15g of protein for just 90 calories—huge difference!” she writes.

Peanut Butter

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Peanut butter is another protein source you might want to rethink. “Peanut butter might be delicious, but it’s more fat than protein. One serving has 190 calories with only 7g of protein. Not the protein source you thought!” says Dr. Dunlop. This is why lots of people prefer PB2 Powder for smoothies.

Nuts

A variety of nuts in wooden bowls.Shutterstock

The last protein source you should be careful of? Nuts – all types! “Nuts are healthy, but they’re mostly fat. They don’t pack enough protein to be your primary source. Watch the portion size!” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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