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Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Get a dancer's toned body with these dancing exercises.

FACT CHECKED BY Christopher Roback
Annie_Landry1
FACT CHECKED BY Christopher Roback

A dancer's body exemplifies the perfect balance of strength and grace—the result of years of dedicated training. Through disciplined practice, dancers develop remarkable flexibility and muscle control that makes complex movements appear effortless. One of their key techniques is working in a turned-out position, rotating from the hips while maintaining precise alignment through the knees and toes. This specialized positioning engages muscles differently than traditional parallel-stance exercises.


The good news? You don't need years of dance experience to benefit from these techniques. I'm Annie Landry, and as a former dancer turned certified personal trainer and corrective exercise specialist, I've developed six gentle yet effective moves that can help anyone achieve a stronger, more graceful physique while protecting their joints.

My Journey from Dancer to Fitness Expert

Group of happy people with coach dancing in gymShutterstock

Dance has been a part of my life since I was three years old. A big part of my dance education focused on flexibility training and Pilates. I love to focus on complex movements that work multiple muscle groups and/or incorporate stretching with strengthening for maximum benefits.

Now, as a former dancer and trainer, I use dance-based fitness moves to help my clients develop long, lean muscles. I love incorporating dance-based moves into fitness routines because they have a minimal impact on the joints but yield great results for strength and muscle tone.

What Makes Dance-Based Training So Effective for Transforming Your Body?

Back view of multiethnic zumba dancers performing movements in dance studioShutterstock

Dance, particularly ballet, lengthens the body while strengthening the muscles. Most people think they need heavy weights to see results, but dance training often requires use of body-weight which is very effective for toning. In technical dance training, we often move through the full range of motion. Simple modifications to exercises can improve results. When we actively engage the foot by pointing or flexing, we can better challenge the muscles that are activated in a leg lift, for example.

RELATED:Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

Before You Begin: Prepare Your Space

Group of happy beautiful young people enjoying a contemporary dancing class. Team of cheerful smiling dancers in casual wear practising a new choreo and having a good time together in a modern studioShutterstock

Before beginning any training program, you should receive clearance from a medical professional. If you are beginning a dance-based training program at home, you will also want to prepare your workout space by removing unnecessary obstacles.

I recommend completing exercises in front of a mirror. This will help you check your form to ensure that you are working safely and that you are engaging the proper muscles.

I also recommend using a base of support, such as a barre or the back of a chair, for the standing exercises. You can also use a kitchen counter or the back of the couch as a base of support, where you lightly rest your fingertips if the space is clear of other furniture, and you can move safely.

Sculpt Your Calves with Heel Lifts

Cropped shot of female runner standing on her tiptoes for strengthen her calves. Toe stretches can help keep you healthy and prevent common runner injuries.Shutterstock

Engaging the core and placing the feet next to one another, gently lift the heels while keeping the legs straight. Try to rise as high up on the ball of the foot as you can, then gently lower down with straight legs. Aim for three sets of fifteen repetitions.

This exercise can be completed with or without a base of support. It is great for the calves and the core.

Target Your Lower Body with Second Position Pulses

Graceful young woman in sportswear confidently leading ballet class with female amateur dancers following her movements in spacious serene dance studioShutterstock

Step your feet slightly wider than shoulder-width apart. Rotating from the hip, turn the legs out to achieve 45 degrees of rotation in Second position. Lift the heels with straight legs so that you are balancing on the balls of the feet. Then, lower down into a plie position by bending the knees. Maintain your original turned-out position on the balls of the feet as you gently pulse up and down. Each pulse should only require you to lift and lower two to three inches. Try to pulse for one minute, then repeat two more times.

This exercise can be completed facing a barre or base of support and holding on with both hands. For more of a challenge, place one hand on the barre and the other on your hip or out to your side. For the biggest balance challenge, complete the exercise without a base of support, placing the hands on the hips or out to your sides.

This exercise is great for the entire lower body. You will feel your calves and quads fire up. You may also feel a stretch in your inner thighs and the engagement of the rotator muscles underneath your seat. Engaging the core throughout the exercise helps you maintain control and a safe posture, in addition to giving you a great abdominal and back workout.

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Tone Your Core with Flat-back Arabesque Taps

Slim female in activewear performing exercise on barre while stretching legs against mirror during gymnastic class in studioShutterstock

Place your hands on the base of the support and walk back a few steps until you reach a flat-back position with the torso parallel to the floor. Send one leg behind you, placing the inside of the big toe on the floor. Maintain a slight bend in the standing leg. Lift the leg with the foot pointed, maintaining the turned-out position of the leg. Aim for a 90-degree lift, then return the leg to the starting position. Try fifteen repetitions on each side, then repeat two times.

This exercise engages the core and tones the outside of the leg. Lengthen the working leg by maintaining a straight leg and sending energy out through a pointed working foot.

Build Balance with Down Dog Hand Taps

Young sporty woman practicing yoga, doing Revolved Downward Facing Dog exercise, Parivrtta Adho Mukha shvanasana pose, working out wearing sportswear grey pants, top, indoor full length at yoga studioShutterstock

This exercise improves balance while stretching and lengthening through the spine and backs of the legs. Begin on the floor in a tabletop position, stacking your knees under the hips and hands under the shoulders. Then, send the hips high, straighten the legs, and shift the hips back into a downward-facing dog position. Maintaining your balance, lift one hand and tap it to the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Do this for one minute, then repeat two more times.

Strengthen Your Hips with Side-lying Leg Circles

Elder women during exercising on mat. They're smiling and looking at camera.Shutterstock

Gently lie on one side, engage the core, and stack the hips directly on top of one another. Bring the feet slightly in front of you, hollowing out the torso. Slowly and with control, swing the top leg forward 90 degrees, then up to 180 degrees, and down behind the torso 90 degrees, making a full circle. Repeat fifteen times on each side, then try two more sets.

This exercise is great because it stretches the front of the hip flexors and engages the core, quads, and rotator muscles.

RELATED:10 Simple Stretches to Boost Flexibility and Relieve Tension Like a Dancer

Define Your Core with Supine Kicks

Great PilatesShutterstock

Lying on the floor with arms out to the side, lift the legs 90 degrees so that the feet are pointing towards the ceiling. Rotating from the hip, turn the toes out to 45 degrees into the first position. Pressing your spine into the floor and engaging your core, lower one leg to hover just above the floor. With control and maintaining a straight leg, return the leg to the starting position. Repeat on the other side. Do this for one minute, then repeat two more times.

This exercise is great for the abdominal muscles because you keep the core engaged for stability as you engage the quads and outer leg in a turned-out position. Pointed feet will also better engage your calf muscles.

Incorporating these exercises into your fitness routine will challenge and improve your strength and flexibility. As all these moves require core strength and stability, you can experience improved posture and balance with regular training, making the rest of your movements feel effortless. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

FACT CHECKED BY Christopher Roback

A dancer's body exemplifies the perfect balance of strength and grace—the result of years of dedicated training. Through disciplined practice, dancers develop remarkable flexibility and muscle control that makes complex movements appear effortless. One of their key techniques is working in a turned-out position, rotating from the hips while maintaining precise alignment through the knees and toes. This specialized positioning engages muscles differently than traditional parallel-stance exercises.


The good news? You don't need years of dance experience to benefit from these techniques. I'm Annie Landry, and as a former dancer turned certified personal trainer and corrective exercise specialist, I've developed six gentle yet effective moves that can help anyone achieve a stronger, more graceful physique while protecting their joints.

My Journey from Dancer to Fitness Expert

Group of happy people with coach dancing in gymShutterstock

Dance has been a part of my life since I was three years old. A big part of my dance education focused on flexibility training and Pilates. I love to focus on complex movements that work multiple muscle groups and/or incorporate stretching with strengthening for maximum benefits.

Now, as a former dancer and trainer, I use dance-based fitness moves to help my clients develop long, lean muscles. I love incorporating dance-based moves into fitness routines because they have a minimal impact on the joints but yield great results for strength and muscle tone.

What Makes Dance-Based Training So Effective for Transforming Your Body?

Back view of multiethnic zumba dancers performing movements in dance studioShutterstock

Dance, particularly ballet, lengthens the body while strengthening the muscles. Most people think they need heavy weights to see results, but dance training often requires use of body-weight which is very effective for toning. In technical dance training, we often move through the full range of motion. Simple modifications to exercises can improve results. When we actively engage the foot by pointing or flexing, we can better challenge the muscles that are activated in a leg lift, for example.

RELATED:Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

Before You Begin: Prepare Your Space

Group of happy beautiful young people enjoying a contemporary dancing class. Team of cheerful smiling dancers in casual wear practising a new choreo and having a good time together in a modern studioShutterstock

Before beginning any training program, you should receive clearance from a medical professional. If you are beginning a dance-based training program at home, you will also want to prepare your workout space by removing unnecessary obstacles.

I recommend completing exercises in front of a mirror. This will help you check your form to ensure that you are working safely and that you are engaging the proper muscles.

I also recommend using a base of support, such as a barre or the back of a chair, for the standing exercises. You can also use a kitchen counter or the back of the couch as a base of support, where you lightly rest your fingertips if the space is clear of other furniture, and you can move safely.

Sculpt Your Calves with Heel Lifts

Cropped shot of female runner standing on her tiptoes for strengthen her calves. Toe stretches can help keep you healthy and prevent common runner injuries.Shutterstock

Engaging the core and placing the feet next to one another, gently lift the heels while keeping the legs straight. Try to rise as high up on the ball of the foot as you can, then gently lower down with straight legs. Aim for three sets of fifteen repetitions.

This exercise can be completed with or without a base of support. It is great for the calves and the core.

Target Your Lower Body with Second Position Pulses

Graceful young woman in sportswear confidently leading ballet class with female amateur dancers following her movements in spacious serene dance studioShutterstock

Step your feet slightly wider than shoulder-width apart. Rotating from the hip, turn the legs out to achieve 45 degrees of rotation in Second position. Lift the heels with straight legs so that you are balancing on the balls of the feet. Then, lower down into a plie position by bending the knees. Maintain your original turned-out position on the balls of the feet as you gently pulse up and down. Each pulse should only require you to lift and lower two to three inches. Try to pulse for one minute, then repeat two more times.

This exercise can be completed facing a barre or base of support and holding on with both hands. For more of a challenge, place one hand on the barre and the other on your hip or out to your side. For the biggest balance challenge, complete the exercise without a base of support, placing the hands on the hips or out to your sides.

This exercise is great for the entire lower body. You will feel your calves and quads fire up. You may also feel a stretch in your inner thighs and the engagement of the rotator muscles underneath your seat. Engaging the core throughout the exercise helps you maintain control and a safe posture, in addition to giving you a great abdominal and back workout.

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Tone Your Core with Flat-back Arabesque Taps

Slim female in activewear performing exercise on barre while stretching legs against mirror during gymnastic class in studioShutterstock

Place your hands on the base of the support and walk back a few steps until you reach a flat-back position with the torso parallel to the floor. Send one leg behind you, placing the inside of the big toe on the floor. Maintain a slight bend in the standing leg. Lift the leg with the foot pointed, maintaining the turned-out position of the leg. Aim for a 90-degree lift, then return the leg to the starting position. Try fifteen repetitions on each side, then repeat two times.

This exercise engages the core and tones the outside of the leg. Lengthen the working leg by maintaining a straight leg and sending energy out through a pointed working foot.

Build Balance with Down Dog Hand Taps

Young sporty woman practicing yoga, doing Revolved Downward Facing Dog exercise, Parivrtta Adho Mukha shvanasana pose, working out wearing sportswear grey pants, top, indoor full length at yoga studioShutterstock

This exercise improves balance while stretching and lengthening through the spine and backs of the legs. Begin on the floor in a tabletop position, stacking your knees under the hips and hands under the shoulders. Then, send the hips high, straighten the legs, and shift the hips back into a downward-facing dog position. Maintaining your balance, lift one hand and tap it to the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Do this for one minute, then repeat two more times.

Strengthen Your Hips with Side-lying Leg Circles

Elder women during exercising on mat. They're smiling and looking at camera.Shutterstock

Gently lie on one side, engage the core, and stack the hips directly on top of one another. Bring the feet slightly in front of you, hollowing out the torso. Slowly and with control, swing the top leg forward 90 degrees, then up to 180 degrees, and down behind the torso 90 degrees, making a full circle. Repeat fifteen times on each side, then try two more sets.

This exercise is great because it stretches the front of the hip flexors and engages the core, quads, and rotator muscles.

RELATED:10 Simple Stretches to Boost Flexibility and Relieve Tension Like a Dancer

Define Your Core with Supine Kicks

Great PilatesShutterstock

Lying on the floor with arms out to the side, lift the legs 90 degrees so that the feet are pointing towards the ceiling. Rotating from the hip, turn the toes out to 45 degrees into the first position. Pressing your spine into the floor and engaging your core, lower one leg to hover just above the floor. With control and maintaining a straight leg, return the leg to the starting position. Repeat on the other side. Do this for one minute, then repeat two more times.

This exercise is great for the abdominal muscles because you keep the core engaged for stability as you engage the quads and outer leg in a turned-out position. Pointed feet will also better engage your calf muscles.

Incorporating these exercises into your fitness routine will challenge and improve your strength and flexibility. As all these moves require core strength and stability, you can experience improved posture and balance with regular training, making the rest of your movements feel effortless. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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.

Grace Albin is sharing the workout responsible for her glutes. In a new workout video the fitness pro shows off her amazing body in a mint green workout look while demonstrating a simple but effective routine consisting of various glute bridges. The Body Network has the details on Grace’s glute workout and all the other lifestyle habits responsible for her toned physique.


Glute Bridge Workout

“Do each one 10 reps, squeeeze at the top. How many rounds did you complete? (Remember, one round is better than none!) #glutebridges,” she captioned the video, going onto demonstrate 10 glute bridge variations, including the OG, a single leg bridge, twist unders, tippy toes, heels, hold at the top, pulse at the top, froggers, legs extended, and knees crossed.

Related: I Lost 100 Pounds by Fasting and You Can Too

Pilates + Strength Training

Grace’s workout method is “a fusion of Pilates technique with traditional fitness,” she explains to Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Try Different Exercises Until You Find One You Love

What is Grace’s number one fitness tip? “Try a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

Her Favorite Healthy and Cheat Foods

Edamame,boiled green soybeans with saltShutterstock

Edamame is Grace’s go-to healthy food. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda. And her favorite cheat meal? “Deep-fried anything,” she said.

Related: 7 Rules to Losing a Lot of Weight Quickly

Walking

Fit woman walking in park during autumn timeShutterstock

Albin’s favorite form of cardio? Walking. The Mayo Clinic explains that regular brisk walking is a great exercise for helping you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

💪🔥Body Booster: Try different fitness activities until you find one that you enjoy and keeps you motivated.

Liz_Hilliard_5844
Liz Hilliard
FACT CHECKED BY Christopher Roback
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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

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

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.


Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

FACT CHECKED BY Christopher Roback
Fact-Checked

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.

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.


Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

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“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster