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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.

11 Barre Moves That Sculpt Your Body

Simple and effective moves for every level.

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.

balet dance barre instructor
Shutterstock
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.

Want barre movies that sculpt your body? You've come to the right place. For the last 20 years as a fitness instructor, I have taught more than 12,000 fitness classes all over the US and even as far away as Bangkok, Thailand, and my focus and specialty has been mind/body, and specifically, Pilates. For my own personal fitness practice, my go-to is Pilates, strength training; and Barre (or dance in general). Why? Barre/Dance appeals to my love of moving to the beat and it brings out my creative mind and frees up my body. With that in mind, here are 11 Barre moves that sculpt your body.


The Benefits of Strength Training

athlete in the gym with dumbbells. High quality photoShutterstock

For me, strength training has always been appealing – and being in the group fitness industry for over 30 years, I love to move to music! And moving to music while lifting weights fulfills the immediate benefits of weight training. Here is a quick list of benefits of strength training:

  1. You'll build muscle strength (helps with ability to do your daily tasks)
  2. It burns calories more efficiently (building muscle increases metabolic rate)
  3. You decrease risk of falls (ability to support your own body)
  4. It lowers risk of injury (improves overall strength and range of motion around joints)
  5. It helps with bone strength/density (weight-bearing exercises place stress on bones, which helps to build bone density and reduces risk of osteoporosis)
  6. It improves brain health (studies show improvements in cognitive function)
  7. You'll have better self-esteem and quality of life (helps you to work towards a goal and appreciate your own body’s ability to overcome challenges)

And while I love a good weightlifting workout with light to moderate weights (especially if I have my favorite music playing) – there’s nothing better than incorporating Barre/Dance moves and building strength with my own body weight. It also means that I can do this type of workout anywhere – outside, at the wall at home, and with or without music.

Step 1: START!

Two girls are getting ready for fitness trainingShutterstock

While this may be the toughest step – once started and implemented into a consistent and daily routine – it becomes an easy and adaptable item to your list of daily tasks.

Step 2: Survey Your Equipment and Get Creative

Different sports equipment and fitness ball in gymShutterstock

What do you have in the way of props, equipment, and space? Survey the area (unless you are working out in a dedicated group exercise room or gym) and figure out what you’ve got. For instance, I do pushups at my kitchen counter while making coffee (I know a bit much right? Yet, totally true and I will use other props like a chair or table for the same thing if I’m in a hotel room). I will also use a wall or doorway for balance and or a windowsill to bring the floor to me. For props – you can use soup cans if you don’t have weights, or a filled or partially filled water bottle to add a bit of resistance.

I fortunately have weights, plates, and a barbell so am fully equipped to take on any number of strength training options into my workouts. Other useful props for Barre and strength training are resistance bands (I prefer light and long), Pilates circle/ring, yoga blocks (I like the cork ones that have a bit of density and weight to them), foam rollers, are small stability balls are some favorite options.

Step 3: Think on Your Feet

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Your feet…while doing Barre doesn’t require shoes – you can wear them if you need support (a flexible cross trainer or dance shoe is best if you must wear shoes). I like to wear socks either with or without grip on the bottom if on a hard surface yet prefer being barefoot for carpet. For strength training with weights, it is recommended to wear shoes to protect your feet on hard surfaces and protect the foot if you drop a weight.

Step 4: One Step at a Time

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Start slow and simple – for instance, set a goal of moving for 5 mins every other day. This might seem like nothing – yet it IS something, and if you make the goal 5 minutes of ‘movement’ you can walk around your space, or outside for 5 minutes and that is your workout every other day. Then you can start to define with more clarity your goals (i.e.: lose weight, gain more muscle, lift a certain weight, workout for 30 mins every other day, etc).

There’s nothing worse than laying out a plan that is too "lofty" – and while it might be well intentioned, if you fail to achieve your goal in the first week, you might be too defeated to re-think or restructure your plan. If you take a break, start again, and again, and again. Life will always ‘life’ for us – imposing challenges as well as inspirations. Doing something is always better than doing nothing! Some of My Favorite Barre Moves That Sculpt Your Body

Plie/Knee Bend

Photo of female left leg being bent in kneeShutterstock

From any foot starting position, bend the knees forward over the center of the foot, keeping the heels grounded and torso upright. Only go as far as possible without lifting the heels from the ground.

Releve/Heel Lift

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

Lift the heels off the floor by rolling onto the ball of the feet, keeping the ankle, knee, and hip in line with the center of the foot as the heel lifts.

Tendus (means: stretched)

Barefoot woman on the wooden floor. Concept of the underfloor heating in the apartment.Shutterstock

A brush of the toes along the floor, both legs stay straight throughout the movement. This can be done in any direction. The toes stay in contact with the floor.

Chair/Squat

Yoga with a chair. Fit adult caucasian woman practice squat with props on a mat in loft white studio indoor, selective focus. Fitness, workout, trainer, sport, healthy lifestyle, concept.Shutterstock

Bend the knees and hinge the hips at the same time to sit back and down. This can be done in parallel or turned out with the feet narrow or wide.

Lunges (90/90, Tilt, Curtsy)

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Beginning with the feet hip distance, take a long step back with either leg and place the ball of the foot down. Continue to bend both knees while keeping the torso upright and over the back knee. Straighten and step in to switch legs OR stay down and continue onto Forward Tilt Lunge by straightening and bending the back knee to bring the head and torso in line with the back heel. Bend to come upright and either continue with more repetitions or step in to step out with the other leg and switch sides. The curtsy the bending and straightening of the legs with 1-leg crossed bend the other. The back heel stays up and the front heel is grounded throughout all variations of the Lunges.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Chasse

Healthy,Foot,.,Feet,Shutterstock

Across floor – a move in which 1 foot ‘chases’ the other – typically done with straight legs & pointed toes.

Saute

Feet of woman standing on tiptoe at homeShutterstock

A jump, bend the knees and push off the feet from heel to toes to straighten the legs and lift from the ground. To land, toes to heels bring each foot to the floor and bend the knees to fully absorb the landing with ease.

Port de bras

legs of young dancers ballerinas in class classical dance, balletShutterstock

The technique and practice of arm movement in ballet. This simply means the carriage of the arms, or posture and movement of the arms. Moving from en bas (in front of hips), to first (out in front), to fifth (overhead), to second (out to the side); and then back to the hips. In other words – make a circular motion (front, overhead, side, start) and this can move in both directions. Excellent way to strengthen and sculpt the arms and shoulders while maintaining good, upright posture. For additional strengthening, do the movements with a light weight (1-3 lbs) in each hand (or a soup can or semi filled water bottle).

Attitude/Arabesque

Strong lady in pink leggins and blue hoodie exercising , lifting one knee up and looking ahead on sunny dayShutterstock

Bring one leg to the front of the body (lifted knee bent and turned out) – Attitude; and then sweep down and lift to the back (bent knee with a turned-out hip). And now some Floorwork Moves

Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.Shutterstock

Knees bent, feet flat on the floor (or on the wall or stationary barre); lift the hips by articulating from the tailbone to the upper back; or lift the hips straight up keeping the lower back in the starting position. Either lower back down the way you came up, or pulse moving the hips down and up in a small range of motion. Option to lift one leg then the other while maintaining the lifted hips, or lift one leg as you press the hips up.

Press up (pushups)

Sporty Asian woman doing push-ups outdoorsShutterstock

From an all fours (hands under shoulders, knees under hips, torso 1-long line from head to tail), semi plank (hands under shoulders, hips extended and on the floor), or full plank position (hands under shoulders and toes under heels with the legs straight, 1-long line from head to heels); bend the elbows to bring the chest to elbow height, then straighten.

RELATED: Alexia Clark Shows Off Her Sports Bra and Shares Surprising Body Weight Exercises Alternatives

The Biggest Mistakes to Avoid

Man scratching his athlete's foot.Close up.Shutterstock

The biggest mistake is not doing Barre at all! Here are a few others:

  1. Clenching the glutes – i.e., tucking the pelvis too far under – adjusts the upper body out of alignment, overworking the glutes and underutilizing the hamstrings and quads.
  2. Not maintaining neutral alignment and posture throughout the movements – usually happens when someone is using too much resistance and/or not paying attention to where their body is in space.
  3. Raising too high on the toes can cause pain in the feet and damage to the metatarsals and the foot itself. Think of lifting the heels only high enough to slide a 1” platform under the heel, and when coming down to the floor from a relieve, keep reaching the crown of the head to the ceiling.

Portia Page is a Balanced Body Educator, a Pilates teacher, and the author of "Pilates Illustrated."

More For You

balet dance barre instructor
Shutterstock
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.

Want barre movies that sculpt your body? You've come to the right place. For the last 20 years as a fitness instructor, I have taught more than 12,000 fitness classes all over the US and even as far away as Bangkok, Thailand, and my focus and specialty has been mind/body, and specifically, Pilates. For my own personal fitness practice, my go-to is Pilates, strength training; and Barre (or dance in general). Why? Barre/Dance appeals to my love of moving to the beat and it brings out my creative mind and frees up my body. With that in mind, here are 11 Barre moves that sculpt your body.


The Benefits of Strength Training

athlete in the gym with dumbbells. High quality photoShutterstock

For me, strength training has always been appealing – and being in the group fitness industry for over 30 years, I love to move to music! And moving to music while lifting weights fulfills the immediate benefits of weight training. Here is a quick list of benefits of strength training:

  1. You'll build muscle strength (helps with ability to do your daily tasks)
  2. It burns calories more efficiently (building muscle increases metabolic rate)
  3. You decrease risk of falls (ability to support your own body)
  4. It lowers risk of injury (improves overall strength and range of motion around joints)
  5. It helps with bone strength/density (weight-bearing exercises place stress on bones, which helps to build bone density and reduces risk of osteoporosis)
  6. It improves brain health (studies show improvements in cognitive function)
  7. You'll have better self-esteem and quality of life (helps you to work towards a goal and appreciate your own body’s ability to overcome challenges)

And while I love a good weightlifting workout with light to moderate weights (especially if I have my favorite music playing) – there’s nothing better than incorporating Barre/Dance moves and building strength with my own body weight. It also means that I can do this type of workout anywhere – outside, at the wall at home, and with or without music.

Step 1: START!

Two girls are getting ready for fitness trainingShutterstock

While this may be the toughest step – once started and implemented into a consistent and daily routine – it becomes an easy and adaptable item to your list of daily tasks.

Step 2: Survey Your Equipment and Get Creative

Different sports equipment and fitness ball in gymShutterstock

What do you have in the way of props, equipment, and space? Survey the area (unless you are working out in a dedicated group exercise room or gym) and figure out what you’ve got. For instance, I do pushups at my kitchen counter while making coffee (I know a bit much right? Yet, totally true and I will use other props like a chair or table for the same thing if I’m in a hotel room). I will also use a wall or doorway for balance and or a windowsill to bring the floor to me. For props – you can use soup cans if you don’t have weights, or a filled or partially filled water bottle to add a bit of resistance.

I fortunately have weights, plates, and a barbell so am fully equipped to take on any number of strength training options into my workouts. Other useful props for Barre and strength training are resistance bands (I prefer light and long), Pilates circle/ring, yoga blocks (I like the cork ones that have a bit of density and weight to them), foam rollers, are small stability balls are some favorite options.

Step 3: Think on Your Feet

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Your feet…while doing Barre doesn’t require shoes – you can wear them if you need support (a flexible cross trainer or dance shoe is best if you must wear shoes). I like to wear socks either with or without grip on the bottom if on a hard surface yet prefer being barefoot for carpet. For strength training with weights, it is recommended to wear shoes to protect your feet on hard surfaces and protect the foot if you drop a weight.

Step 4: One Step at a Time

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Start slow and simple – for instance, set a goal of moving for 5 mins every other day. This might seem like nothing – yet it IS something, and if you make the goal 5 minutes of ‘movement’ you can walk around your space, or outside for 5 minutes and that is your workout every other day. Then you can start to define with more clarity your goals (i.e.: lose weight, gain more muscle, lift a certain weight, workout for 30 mins every other day, etc).

There’s nothing worse than laying out a plan that is too "lofty" – and while it might be well intentioned, if you fail to achieve your goal in the first week, you might be too defeated to re-think or restructure your plan. If you take a break, start again, and again, and again. Life will always ‘life’ for us – imposing challenges as well as inspirations. Doing something is always better than doing nothing! Some of My Favorite Barre Moves That Sculpt Your Body

Plie/Knee Bend

Photo of female left leg being bent in kneeShutterstock

From any foot starting position, bend the knees forward over the center of the foot, keeping the heels grounded and torso upright. Only go as far as possible without lifting the heels from the ground.

Releve/Heel Lift

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

Lift the heels off the floor by rolling onto the ball of the feet, keeping the ankle, knee, and hip in line with the center of the foot as the heel lifts.

Tendus (means: stretched)

Barefoot woman on the wooden floor. Concept of the underfloor heating in the apartment.Shutterstock

A brush of the toes along the floor, both legs stay straight throughout the movement. This can be done in any direction. The toes stay in contact with the floor.

Chair/Squat

Yoga with a chair. Fit adult caucasian woman practice squat with props on a mat in loft white studio indoor, selective focus. Fitness, workout, trainer, sport, healthy lifestyle, concept.Shutterstock

Bend the knees and hinge the hips at the same time to sit back and down. This can be done in parallel or turned out with the feet narrow or wide.

Lunges (90/90, Tilt, Curtsy)

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Beginning with the feet hip distance, take a long step back with either leg and place the ball of the foot down. Continue to bend both knees while keeping the torso upright and over the back knee. Straighten and step in to switch legs OR stay down and continue onto Forward Tilt Lunge by straightening and bending the back knee to bring the head and torso in line with the back heel. Bend to come upright and either continue with more repetitions or step in to step out with the other leg and switch sides. The curtsy the bending and straightening of the legs with 1-leg crossed bend the other. The back heel stays up and the front heel is grounded throughout all variations of the Lunges.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Chasse

Healthy,Foot,.,Feet,Shutterstock

Across floor – a move in which 1 foot ‘chases’ the other – typically done with straight legs & pointed toes.

Saute

Feet of woman standing on tiptoe at homeShutterstock

A jump, bend the knees and push off the feet from heel to toes to straighten the legs and lift from the ground. To land, toes to heels bring each foot to the floor and bend the knees to fully absorb the landing with ease.

Port de bras

legs of young dancers ballerinas in class classical dance, balletShutterstock

The technique and practice of arm movement in ballet. This simply means the carriage of the arms, or posture and movement of the arms. Moving from en bas (in front of hips), to first (out in front), to fifth (overhead), to second (out to the side); and then back to the hips. In other words – make a circular motion (front, overhead, side, start) and this can move in both directions. Excellent way to strengthen and sculpt the arms and shoulders while maintaining good, upright posture. For additional strengthening, do the movements with a light weight (1-3 lbs) in each hand (or a soup can or semi filled water bottle).

Attitude/Arabesque

Strong lady in pink leggins and blue hoodie exercising , lifting one knee up and looking ahead on sunny dayShutterstock

Bring one leg to the front of the body (lifted knee bent and turned out) – Attitude; and then sweep down and lift to the back (bent knee with a turned-out hip). And now some Floorwork Moves

Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.Shutterstock

Knees bent, feet flat on the floor (or on the wall or stationary barre); lift the hips by articulating from the tailbone to the upper back; or lift the hips straight up keeping the lower back in the starting position. Either lower back down the way you came up, or pulse moving the hips down and up in a small range of motion. Option to lift one leg then the other while maintaining the lifted hips, or lift one leg as you press the hips up.

Press up (pushups)

Sporty Asian woman doing push-ups outdoorsShutterstock

From an all fours (hands under shoulders, knees under hips, torso 1-long line from head to tail), semi plank (hands under shoulders, hips extended and on the floor), or full plank position (hands under shoulders and toes under heels with the legs straight, 1-long line from head to heels); bend the elbows to bring the chest to elbow height, then straighten.

RELATED: Alexia Clark Shows Off Her Sports Bra and Shares Surprising Body Weight Exercises Alternatives

The Biggest Mistakes to Avoid

Man scratching his athlete's foot.Close up.Shutterstock

The biggest mistake is not doing Barre at all! Here are a few others:

  1. Clenching the glutes – i.e., tucking the pelvis too far under – adjusts the upper body out of alignment, overworking the glutes and underutilizing the hamstrings and quads.
  2. Not maintaining neutral alignment and posture throughout the movements – usually happens when someone is using too much resistance and/or not paying attention to where their body is in space.
  3. Raising too high on the toes can cause pain in the feet and damage to the metatarsals and the foot itself. Think of lifting the heels only high enough to slide a 1” platform under the heel, and when coming down to the floor from a relieve, keep reaching the crown of the head to the ceiling.

Portia Page is a Balanced Body Educator, a Pilates teacher, and the author of "Pilates Illustrated."

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.

Fitness,plank,Mountain,Climber,Exercises,home,fitness
Shutterstock
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.

If you are trying to lose weight and get in shape, you are likely aware that exercise should be part of the equation. However, some workouts and exercise moves are better than others when it comes to blasting fat and shedding pounds. Here are 11 effective workouts for losing weight, according to Karen "Kmax" Maxwell, CPT and Director of Training for CycleBar.


Cardio-Based Workouts

Professional swimmer, swimming race, indoor poolShutterstock

Maxwell recommends starting with cardio-based workouts. “These are machine-based (other than swimming) or group-led classes with equipment that can be done at a gym or a group fitness studio,” she says.

  • Beginner = swimming, walking, elliptical machine, indoor cycling
  • Intermediate = indoor cycling, HIIT classes
  • Advanced = indoor cycling, HIIT classes

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Indoor Cycling

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

As an instructor at CycleBar, Maxwell is a huge fan of indoor cycling for weight loss. “It spans all three levels due to the inclusive nature of the indoor cycling class,” she says. “At CycleBar we offer a Strength Ride which utilizes 8lb and 10lb bars and blends cycling, choreography, and strength-building exercises in a dynamic, music-infused workout, designed to blend the intensity of cycling with intentional upper-body isolation exercises focused on the core, biceps, triceps, obliques, shoulders, chests, and lats, all set to the beat of energizing music, engaging muscles across the entire body at all levels. Cycling is high-intensity but low-impact, so great for all fitness levels.”

Cardio with Bodyweight Exercises

Shirtless athletic man doing high plank knee touch workout on rooftop floor, home open air exercise concept, selective focusShutterstock

She also recommends cardio exercises using body weight. “No equipment necessary and can be done at home,” she notes. One of these is plank position exercises, which will build strength and flexibility. “You can always add the cardio element to plank exercises by doing faster and/or higher reps of moves like mountain climbers. Plank exercises are a key core-building stability exercise,” she explains, adding that all plank exercises can be modified to the knees. “Exercises where we stand on our feet add in more of a cardio aspect and tend to target the lower body,” she says.

Inchworm

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

Maxwell recommends the inchworm, which is basically a standing walk to a plank. “The exercise targets your core muscles, shoulders, lats, glutes, and hamstrings. This really is a full-body move and great for increasing flexibility!” she says.

Level of Difficulty: Beginner, Intermediate

  • Stand with feet hip-width apart and keep the core engaged. Bend from the waist place hands on the floor, and walk hands forward, keeping legs straight. Once the high plank is achieved, walk hands back to feet.

Mountain Climber Twist

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Maxell recommends doing mountain climber twists. “This exercise targets your obliques, shoulders, lats, and core,” she says.

Level of difficulty: Beginner, Intermediate.

  • Begin in a high plank position with the core engaged. Bring your right knee into your left elbow, then your left knee towards the right elbow. Continue to alternate at a moderate pace without spinal flexion or hiking hips up. Aim to keep the core activated and in a neutral position.

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

Dancing

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Dancing is another great workout for weight loss. “Put on your favorite music and dance! Move your body in any way that feels good to you. Aim for 20-30 minutes of movement to engage your full body,” says Maxwell.

Level of difficulty: Beginner, intermediate, advanced.

Wide Mountain Climbers

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Wide mountain climbers, a modified mountain climber, “targets the obliques, shoulders, lats, hip flexors, and core,” says Maxwell.

Level of difficulty: Intermediate.

  • Begin in a high plank position with the core engaged. Bring the right foot outside of the right hand so you are in a low lunge position. Jump and switch feet in midair so you land with your left foot outside of your left hand and your right foot straight back. The hop really adds cardio to this strength-building move.

Shadow Boxing

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Shadowboxing targets the biceps, core, shoulders, and glutes. “Grab your imaginary gloves and release some aggression,” Maxwell says.

Level of difficulty: Intermediate.

  • Uppercut: Stand in a split stance with the right foot one step ahead of the left foot and hips squared (facing forward). With the right hand, punch up and to the left with a scooping motion. Quickly repeat on the other side. Alternate as quickly as possible while maintaining loose knees and a tight core. Halfway through, switch stance to the other side.

Invisible Jump Rope

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Next up is the invisible jump rope, which targets the calves, hamstrings, and quads.

Level of difficulty: Intermediate.

  • Hop over an invisible jump rope by staying on the ball of your toes and heels lifted. Flick your wrists with quick, small movements as if you are holding a jump rope.

Squat Jump

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Squat jumps target the quads, glutes, hamstrings, and core.

Level of difficulty: Advanced

  • Find a squat position (stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles) and as you rise, jump up fully extending legs and drop arms down to help with momentum. Land lightly on toes.

RELATED: 9 At-Home Exercises for Burning Fat and Losing Weight

Plank Jacks

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Plank jacks are the final exercise Maxwell recommends. “This exercise targets core, shoulders, lats and glutes,” she says.

Level of difficulty: Intermediate, Advanced.

  • Begin in a high plank position. Both feet will jump out and then back in as if doing a jumping jack. Maintain level hips and a stable core.

💪🔥Body Booster: Start with cardio-based workouts like swimming, walking, or using the elliptical machine. As you progress, challenge yourself with indoor cycling or HIIT classes.

Liz Hilliard
​Bodyweight Squats for Better Balance
Copyright Liz Hilliard
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.

Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

Time to Pump Up Your Walks

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

For the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.

  • Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
  • Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

Your Daily Exercise Routine Starts Now

Liz Hilliard​Keep Moving Your BodyCopyright Liz Hilliard

Here are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

1. Squats – Build Your Lower Body Foundation

Liz Hilliard

Copyright Liz Hilliard

Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.

Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.

On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

2. Reach to Plank - Your Full-Body Energizer

Liz Hilliard​3. Side Plank - Sculpt Your WaistlineCopyright Liz Hilliard

After your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.

Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

3. Side Plank - Sculpt Your Waistline

Liz Hilliard

Copyright Liz Hilliard

From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.

If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques.

If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.

Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

4. Glute Bridge - Strengthen Your Backside

Liz Hilliard​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz Hilliard

From side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.

Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

5. Bicycle Curls - Define Your Abs

Liz Hilliard

Copyright Liz Hilliard

After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.

Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee.
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed.
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

Feed Your Body Right With Fiber

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Foods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.

High fiber foods include:

  • Broccoli
  • Brussels sprouts
  • Apples
  • Sweet potatoes
  • Chickpeas
  • Black beans
  • Chia seeds
  • Oatmeal
  • Popcorn
  • Quinoa
  • Berries

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).


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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.

What is the secret to getting rid of belly fat and flattening your abs? While there are a few components to achieving a perfectly chiseled and flat midsection, specific exercises can help get you there. In a viral video shared by the TikTok account @Itz_About_health that has racked up a whopping 5 million views, one woman claims that doing three sets of four ab exercises helped her achieve the abs of her dreams. “Exercises I did to go from this to this,” she says in the brief clip. She also demonstrates each of the moves, which you can easily do in the comfort of your own home.


Plank Dips

@itz_about_health

Weight Loss Exercises At Home #weightlose #fitness #weightlossresults #weightloss #lossweight #weightlossjourney #healthyandfit #igweightloss #fatlos

Her first move? 3 sets of 10 plank dips, which involves getting into plank position and dipping her waist from left to right. Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant tells The Body Network that planks are a great exercise. However, if you are a beginner, you might want to ease into the move.

Russian Twists

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Next she does 3 sets of 15 Russian Twists. “Weight is optional,” she says. Russian Twists are a great exercise for your core, but especially the obliques.

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Bicycle Crunches

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Her third exercise is 3 sets of 15 bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. She repeats on the other side.

Knife Jacks

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Her last exercise is 3 sets of 10 leg alternating knife jacks. Keeping her back on the ground, she lifts her left leg slightly up, meeting her right hand with a straight arm to the left leg. She repeats on the other side.

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

But Remember, Abs Are Made in the Kitchen

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Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal reminds that you can’t out-exercise a bad diet and that “abs are made in the kitchen.” In order to get flat abs you need to exercise but also “be diligent with your nutrition,” she says. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.”

💪🔥Body Booster: Ab work will help build up your abdominal muscles. But if you really want flat abs you will have to adjust your diet accordingly.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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 want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.