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Nutrition & Diet

Coach Lost 25 Pounds After She Started Eating These 10 Foods

She ate her way to weight loss with these healthy eats.

Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Cherisse Kozloski cherisse_rykercoaching
​Mistake 1: You Aren’t Counting Calories
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you attempting to slim down and drop body fat but unsure what to eat? One expert claims that the pounds tumbled off when she added certain foods to her diet. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she unveils her list of weight loss foods – some might surprise you. “These 10 foods were a game changer during my weight loss from 205-180👇 & are staples in my menu,’ she says.

Chicken Thighs

The first food she recommends is chicken thigh – not breasts. “High in protein with healthy fats to keep you full and fuel your workouts. Yes chicken breast is higher protein but thighs to me taste better reheated,” she says.

Whole Eggs

Egg, Chicken EggShutterstock

She also started eating whole eggs. “Packed with cholesterol and nutrients to support muscle growth and hormone health. Just watch your calorie load to decide how many of natures multi vitamin you can fit in,” she writes.

Spinach

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

She also amped up her spinach intake. “Iron-rich to boost energy, helping you power through each day and a great low calorie filler food to help you ‘feel’ like you’re eating a lot,” she says about the essential green.

Ground Bison

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

One meat that helped her achieve her weight loss goals? Ground bison. “A great lean protein source that helps repair muscles and keeps you feeling full,” she writes.

Grass-Fed Burger

cooking burgers on hot grill with flamesShutterstock

She also ate hamburgers but stuck to making them with grass-fed beef. “Quality fats to balance hunger and energy levels,” she writes.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image​Prebiotic Foods: AsparagusShutterstock

Another green veggie she recommends is asparagus. “Natural diuretic to help with bloating and keep you feeling light,” she says.

Salmon

raw salmon on cutting board

Fatty fish is also helpful in burning fat, according to Cherisse. “Filled with omega-3s to reduce inflammation and support fat loss,” she says about salmon.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Avocado

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.Shutterstock

Another healthy fat that helped her burn fat? Avocado. “Full of fiber and healthy fats to curb cravings and stabilize blood sugar. Again be mindful of your serving size,” she says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

When it comes to carbs, she recommends fueling up with sweet potatoes. “Slow-digesting carbs for long-lasting energy without the crash,” she says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

And, last but not least, she relied on blueberries to satisfy her sweet tooth. “Antioxidant powerhouse to fight inflammation and support recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

Coach Drops 25lbs with These 10 Foods

Cherisse Kozloski cherisse_rykercoaching
​Mistake 1: You Aren’t Counting Calories
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you attempting to slim down and drop body fat but unsure what to eat? One expert claims that the pounds tumbled off when she added certain foods to her diet. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she unveils her list of weight loss foods – some might surprise you. “These 10 foods were a game changer during my weight loss from 205-180👇 & are staples in my menu,’ she says.

Chicken Thighs

The first food she recommends is chicken thigh – not breasts. “High in protein with healthy fats to keep you full and fuel your workouts. Yes chicken breast is higher protein but thighs to me taste better reheated,” she says.

Whole Eggs

Egg, Chicken EggShutterstock

She also started eating whole eggs. “Packed with cholesterol and nutrients to support muscle growth and hormone health. Just watch your calorie load to decide how many of natures multi vitamin you can fit in,” she writes.

Spinach

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

She also amped up her spinach intake. “Iron-rich to boost energy, helping you power through each day and a great low calorie filler food to help you ‘feel’ like you’re eating a lot,” she says about the essential green.

Ground Bison

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

One meat that helped her achieve her weight loss goals? Ground bison. “A great lean protein source that helps repair muscles and keeps you feeling full,” she writes.

Grass-Fed Burger

cooking burgers on hot grill with flamesShutterstock

She also ate hamburgers but stuck to making them with grass-fed beef. “Quality fats to balance hunger and energy levels,” she writes.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image​Prebiotic Foods: AsparagusShutterstock

Another green veggie she recommends is asparagus. “Natural diuretic to help with bloating and keep you feeling light,” she says.

Salmon

raw salmon on cutting board

Fatty fish is also helpful in burning fat, according to Cherisse. “Filled with omega-3s to reduce inflammation and support fat loss,” she says about salmon.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Avocado

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.Shutterstock

Another healthy fat that helped her burn fat? Avocado. “Full of fiber and healthy fats to curb cravings and stabilize blood sugar. Again be mindful of your serving size,” she says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

When it comes to carbs, she recommends fueling up with sweet potatoes. “Slow-digesting carbs for long-lasting energy without the crash,” she says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

And, last but not least, she relied on blueberries to satisfy her sweet tooth. “Antioxidant powerhouse to fight inflammation and support recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Coach Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 20 Lbs by Eating These 10 Foods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to eat your way to a slimmer waistline? Mateo Ruperti is a fat loss coach who helps “busy people lose 20 lbs in 90 days” with his LWM Blueprint. In a new post, he shares fruits that will help you burn fat faster. “10 fruits you should start eating to lose belly fat,” he writes. “No certain food is going to make you lose weight on its own, but these fruits helped me stay in a caloric deficit, which promoted fat loss. Fruits are a great way to satisfy your sweet tooth without derailing your fat loss goals,” he says.

Berries

Berries – including strawberries, blueberries, and raspberries – are great for fat-burning. “Packed with antioxidants and fiber, they help boost metabolism and reduce belly fat,” he says.

Apples

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.​ApplesShutterstock

Next on his list is apples. “High in fiber, apples keep you full and curb overeating, helping with fat loss,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Also stock up on grapefruit. “Known for its fat-burning properties, grapefruit can lower insulin levels and promote fat loss,” he says.

Avocados

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

It’s no surprise that avocados made his list of fat-burning fruit. “Full of healthy fats, avocados keep you satisfied and support fat metabolism,” he writes.

Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept​PineappleShutterstock

Pineapple is not only sweet and delicious, it can help you lose weight. “Contains bromelain, an enzyme that can aid digestion and reduce bloating,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Kiwi

fresh kiwi fruit as background​KiwisShutterstock

Kiwi is another tropical fruit with fat-burning powers. “High in vitamin C and fiber, kiwis help reduce belly fat and improve digestion,” he says, calling it the “cheat code.”

Watermelon

Slices of fresh watermelon on the rustic wooden table​Low-Calorie FruitsShutterstock

Watermelon is sweet and will help you slim down. “With high water content, it keeps you hydrated and helps control hunger,” he says.

Peaches

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.​PeachesShutterstock

Add peaches to your shopping cart for weight loss benefits. “Full of fiber and low in calories, peaches help reduce fat while satisfying your sweet cravings,” he says.

Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Another great fruit for fat loss? Papaya. “Contains enzymes that help with digestion and can reduce bloating,” he says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

The last fruit for weight loss? Oranges. “Rich in vitamin C, oranges can boost metabolism and support fat burning,” he says.

Add Them to Your List

Add these to your shopping list and lose weight fast. “These fruits helped me stay on track with my nutrition and fat loss goals—try adding them to your routine to stay on top of your progress!” he writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Coach Lost 12 Pounds With 10 Simple Changes

Jamie Sherman Jglass
Copyright Jglass/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 50 Lbs at 50: 6 High-Protein Meals

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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 lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

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)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

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

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

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

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

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)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

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

dead bugs exercise​ 7. The Modified BeetleShutterstock

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

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

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

Fitness & Workouts

7 Ab Exercises Trainers Swear By to Flatten Your Tummy

Happy smiling young woman looking at camera while doing abs exercise lying on sports mat. Positive fitness trainer showing how to do bicycle crunches for regular workout at home
Shutterstock
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

Are you trying to flatten your tummy before swimsuit season? You can do it – even without any crunches or situps. Body Network spoke with Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, and asked her for her top ab exercises to tone your midsection. Here are 7 she recommends.

Centering

The girl's feet stand in front of an unfolded Yoga mat on the wooden floor. Yoga practice classes, asana exercises

Shutterstock

Stand with legs slightly apart. Keep all ten toes evenly on the floor. Feel as if you have magnets between your legs, gravitating together. Place your right hand on your stomach about an inch below your belly button and your left hand on your back about an inch above your tailbone. Feel in between these two areas as if there is a laser beam connecting from your abdominals to your lower back. In the middle of your body is what Joe Pilates called THE CENTER. That is where all movement starts and ends.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lift Ups

Young attractive sporty woman practicing yoga, lying in navasana exercise, boat pose, working out, wearing black sportswear, cool urban style, full length, grey studio background, side view

Shutterstock

Lie on the floor with your knees bent and heels parallel to your hips. Place your hand on your thighs and lift your head and chest. Lift your hands until they reach the top of your knees, then lower back to your shoulder blades.Repeat 5 to 8 times.

The Hundred

Hispanic young woman training pilates at home during quarantine. workout in a living room doing the 100 exercise.​Lift UpsShutterstock

Place your knees in a table top position with knees directly above your hips. Start with arms above your head, use your "center" to lift your head and chest. Slowly do little pumps with the hands as if you're pulsing in a pool of water. Breathe in for 5 counts, exhale for 5 counts. Keep pumping your arms as if you are in water.-- do this up to 10 counts of 5 inhales and 5 exhales

Bicycle Core

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studio​Combine Core MovementsShutterstock

Raise your knees to a 90 degree angle alternate extending your legs as if peddling a bike. Rotate your torso to touch your elbow to the opposite side. Keep your center always engaged.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

The Plank

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.​1. Planks: Your Core's Best FriendShutterstock

The plank is a popular and efficient way to strengthen the core. A plank involves balancing on toes and forearms as you hold the rest of your body off the ground. Spine is kept in a neutral position meaning the back should be straight from the top of your head to your tailbone. Make sure your hips are not dropping to the floor or hiked up toward the ceiling. Keep your elbows slightly bent. Hold for as long as comfortable, 8 to 10 counts. Repeat 3 times.

Plank with Leg Lift

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.10-Minute Workouts to Melt Abdominal Fat in 60 DaysShutterstock

Assume the position as described above. This time slowly and with control, lift your right leg up without moving your hips . Repeat the other side 3 to 5 times.

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Leg Raises

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.Shutterstock

Lie flat on your back with your legs with your arms at your side and palms pressed into the floor. Keep your legs together and and feet in a soft point. Pressing the back to the floor, slowly raise both legs together as you pull your navel to the floor. Only lift as high as you keep the core engaged and don't arch the back off the floor. Exhale as you lift legs up, inhale as you extend legs out. Repeat 5 to 8 times. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Fitness Coach Lost 37 Pounds Using Only Two Dumbbells During Lockdown

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Copyright workoutwithgina/Instagram
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all faced moments when fitness seems impossible without fancy gym equipment or personal trainers. For fitness coachGina Amin, who now boasts over 700,000 Instagram followers, the pandemic lockdown became her unexpected opportunity for transformation. Using nothing but two dumbbells and determination, she went from 165 pounds to 128 pounds, completely reshaping her body and mindset. Her at-home method proves you don't need expensive equipment to see dramatic results—and she's sharing exactly how she did it.

Your Fitness Journey Starts Where You Are

Not everyone begins as a fitness enthusiast. In high school, Gina hated anything related to exercise. "I would actually try and find an excuse to not go to gym class every single time," Gina admits in her post. "I hated fitness. I just wanted to party and go out all the time." This mindset followed her until university, where everything changed when she found herself feeling isolated after her friends moved away to colleges outside the city. Sometimes, the most powerful transformations begin during our lowest moments.

Finding Community Through Fitness

Without her usual social circle, Gina reluctantly accompanied a new gym-going friend to work out. "I ended up going to the gym with her and I was like, you know what? There are so many girls here, and they look amazing," Gina shares. What started as a way to meet people quickly developed into genuine interest. Beginning as a "cardio bunny" too intimidated to enter the weight room, she gradually built confidence and community through consistent gym visits, connecting with trainers and fellow fitness enthusiasts.

When Obsession Takes Over

As her interest in fitness grew, Gina's approach became extreme. "I got to a point where it was actually kind of addicting and obsessive, and I would go four or five times a week," she reveals. Her workouts stretched to two and a half hours while she restricted herself to just one protein-heavy meal per day. Instead of paying attention in class, she found herself watching exercise tutorials and studying proper form. This passion eventually led her to become a certified personal trainer, despite her extreme habits.

The Spiral of Binge Eating

A difficult breakup derailed Gina's fitness journey. "I neglected myself and my health, and I wasn't going to the gym as often," Gina explains. Years of extreme restriction caught up with her, triggering a destructive cycle of binge eating. "I was having like five, six meals at night. If there was a bag of chips, I would eat the entire thing, no problem," she confesses. The next morning, overwhelmed with regret, she would starve herself all day, only to repeat the cycle when evening hunger struck. Combined with the stress of a breakup and increased alcohol consumption, this pattern led to rapid weight gain.

The Pandemic Turning Point

When COVID lockdowns began, Gina took a photo of herself and was shocked. "I looked at it, and I literally could not recognize myself," she says, describing the moment she realized she had gained 25 pounds. The irony of being a personal trainer who had gained significant weight wasn't lost on her. Embarrassed by friends asking if she was "bulking" and worried about her professional credibility, Gina decided the pandemic restrictions would become her opportunity for change rather than another excuse.

Two Dumbbells, One Commitment

When the pandemic hit, Gina realized her limited equipment could become an advantage rather than an obstacle. "I made sure I was consistently working out four to five times a week. This was just at home workouts. I had two pairs of dumbbells," she explains. "Maybe they were like 15 pounds, and I would do full body workouts." She complemented these dumbbell sessions with 30-40 minute bike rides and maintained consistent eating habits. The closed restaurants during lockdown actually helped control her food intake. After just four months of unwavering dedication, she shed 25 pounds and began documenting her transformation through videos.

Beyond Physical Transformation

Gina's weight loss journey transformed far more than her appearance. "It's crazy to see how fitness not just changed my physique, but genuinely changed my life, changed my mental state, changed the way I look at myself," she reflects. The confidence she regained extended to every aspect of her life. She discovered her true passion in fitness coaching, began sleeping better, and completely shifted her lifestyle priorities. Now 37 pounds lighter than her heaviest weight, Gina feels better than ever before. "I genuinely do feel like I love myself. I've never had that feeling before," she shares.

The Simple Formula That Actually Works

For those looking to replicate her success with minimal equipment, Gina emphasizes that the formula is straightforward. "All you really gotta do is be in a deficit to lose fat. Make sure you're training very consistently," she advises. "And when I say consistently, it's like you don't just work out four times one week and then next week you work out once. It has to be consistent." This steady approach was the cornerstone of her transformation with just two dumbbells. For those battling binge eating like she did, Gina recommends regular meals throughout the day rather than restriction. "You are gonna mess up. You are gonna have bad weeks. That's normal. That's part of the journey," she reassures.

Your Two-Dumbbell Takeaway

The physical transformation is only part of what makes Gina's two-dumbbell method so powerful. "If you're only going into it for the physical changes, you're not gonna get very far because you are not ever going to be happy with any changes that you're making," Gina warns. Her approach involves viewing fitness as a complete lifestyle reset rather than just an exercise plan. "I barely drink anymore, ever. I make sure I'm getting in seven to eight hours of sleep. I try and prioritize really healthy meals throughout the day so that I can feel energized," she explains. The results speak for themselves - 37 pounds lost and a completely new relationship with her body and self-confidence. As Gina puts it, "I had never wanted something so bad in my life, but to lose this body fat off of my body. That was my number one priority." With just two dumbbells and the right mindset, your transformation awaits. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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