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Fitness & Workouts

Coach Shows 4 Best At-Home Core Moves for Complete Beginners

Master essential core exercises without leaving your living room

Christopher Roback
By Christopher RobackJan 20, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Coach Tyler Warrior Made WeShape
Copyright WeShape/YouTube
Christopher Roback
By Christopher RobackJan 20, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Starting a core workout routine can feel intimidating, especially when you're new to exercise. Finding movements that are both effective and doable can seem like an impossible task. But what if you could build core strength with just four simple exercises from your living room?

"Core exercises are the foundation of your entire body. Every movement you make stems from your core," explains Coach Tyler from Warrior Made. With thousands of success stories from his online training programs, Tyler specializes in helping complete beginners transform their bodies through simple, at-home workouts. "In order to slim down your waistline and get toned, you need to be following the right exercises in a progressive order," he shares.

Master the Reverse Crunch First

Cute girl with dark hair wearing pink snickers, dark leggings and black short top doing reverse crunch at gym, fitness, white wall and wooden floor.Shutterstock

Your core journey begins with the reverse crunch. "The most common thing that people do with reverse crunch is as they bring their legs down, their lower back lifts off the ground," Tyler explains in his post. To perform this correctly, lie on your back and press your lower back firmly into the ground. Make a diamond shape with your hands and place them under your tailbone. Inhale as you lower your heels toward the ground, and exhale while bringing your knees back to your chest.

Build Strength With the Kneeling Plank

Plank on knees. Young woman doing sport exercise.

Shutterstock

The kneeling plank provides a stable foundation for beginners. "Most people plank and they stick their butt up in the air," Tyler notes. Instead, start in a kneeling position with your elbows on the ground. The key is to "squeeze your glute, squeeze your button muscles as tight as you can." This action brings your body into perfect alignment from knees through hips to shoulders. Remember to tuck your chin and think about dragging your elbows toward your hips to engage your core fully.

Progress to Mountain Climbers

Fitness,plank,Mountain,Climber,Exercises,home,fitnessShutterstock

As your strength builds, try the mountain climber. "Start slow and use small range of motion at first," Tyler advises. Begin in a pushup position with hands flat on the ground. Alternate bringing each knee forward, as if running in place. If this proves challenging, Tyler offers a modification: "Try using a chair or the back of a couch to make it even easier for you."

Complete With the Kneeling Inchworm

Athletic 30 woman doing pilates exercise standing in a pose on all fours on gym mat in starting position. Body power training. Concept of active morning ritual. Breathing yoga practice concentration.

Shutterstock

The final exercise, the kneeling inchworm, combines control with core engagement. Start on your knees with hands close by, squeeze your glutes tight, and walk your hands forward. As Tyler instructs, "Keep your elbows as locked as you can, and walk your body out as far as you can." Use your shoulder blades, not your elbows, to control the movement.

Create Your Workout Flow

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

For each exercise, Tyler recommends a 30-second duration. "You can get a great core workout in just two minutes," he explains. This makes the routine perfect for beginners who are just starting their fitness journey. Focus on form rather than speed, and remember that consistency matters more than intensity.

Stay Safe and Progress Gradually

Female doctor filling patient insurance information

Shutterstock

Before starting any new exercise routine, Tyler emphasizes, "You should consult with your personal care provider before you take on any new exercise program." Listen to your body, start slowly, and gradually increase intensity as movements become more comfortable.


Remember, everyone starts somewhere, and these four foundational moves provide everything you need to begin building core strength at home. As Tyler reminds us, "We use similar workouts just like this with thousands of our members to achieve incredible results." Start your core journey today with these proven beginner-friendly exercises. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

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Fitness & Workouts

Coach Shows 4 Best At-Home Core Moves for Complete Beginners

Coach Tyler Warrior Made WeShape
Copyright WeShape/YouTube
Christopher Roback
By Christopher RobackJan 20, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Starting a core workout routine can feel intimidating, especially when you're new to exercise. Finding movements that are both effective and doable can seem like an impossible task. But what if you could build core strength with just four simple exercises from your living room?

"Core exercises are the foundation of your entire body. Every movement you make stems from your core," explains Coach Tyler from Warrior Made. With thousands of success stories from his online training programs, Tyler specializes in helping complete beginners transform their bodies through simple, at-home workouts. "In order to slim down your waistline and get toned, you need to be following the right exercises in a progressive order," he shares.

Master the Reverse Crunch First

Cute girl with dark hair wearing pink snickers, dark leggings and black short top doing reverse crunch at gym, fitness, white wall and wooden floor.Shutterstock

Your core journey begins with the reverse crunch. "The most common thing that people do with reverse crunch is as they bring their legs down, their lower back lifts off the ground," Tyler explains in his post. To perform this correctly, lie on your back and press your lower back firmly into the ground. Make a diamond shape with your hands and place them under your tailbone. Inhale as you lower your heels toward the ground, and exhale while bringing your knees back to your chest.

Build Strength With the Kneeling Plank

Plank on knees. Young woman doing sport exercise.

Shutterstock

The kneeling plank provides a stable foundation for beginners. "Most people plank and they stick their butt up in the air," Tyler notes. Instead, start in a kneeling position with your elbows on the ground. The key is to "squeeze your glute, squeeze your button muscles as tight as you can." This action brings your body into perfect alignment from knees through hips to shoulders. Remember to tuck your chin and think about dragging your elbows toward your hips to engage your core fully.

Progress to Mountain Climbers

Fitness,plank,Mountain,Climber,Exercises,home,fitnessShutterstock

As your strength builds, try the mountain climber. "Start slow and use small range of motion at first," Tyler advises. Begin in a pushup position with hands flat on the ground. Alternate bringing each knee forward, as if running in place. If this proves challenging, Tyler offers a modification: "Try using a chair or the back of a couch to make it even easier for you."

Complete With the Kneeling Inchworm

Athletic 30 woman doing pilates exercise standing in a pose on all fours on gym mat in starting position. Body power training. Concept of active morning ritual. Breathing yoga practice concentration.

Shutterstock

The final exercise, the kneeling inchworm, combines control with core engagement. Start on your knees with hands close by, squeeze your glutes tight, and walk your hands forward. As Tyler instructs, "Keep your elbows as locked as you can, and walk your body out as far as you can." Use your shoulder blades, not your elbows, to control the movement.

Create Your Workout Flow

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

For each exercise, Tyler recommends a 30-second duration. "You can get a great core workout in just two minutes," he explains. This makes the routine perfect for beginners who are just starting their fitness journey. Focus on form rather than speed, and remember that consistency matters more than intensity.

Stay Safe and Progress Gradually

Female doctor filling patient insurance information

Shutterstock

Before starting any new exercise routine, Tyler emphasizes, "You should consult with your personal care provider before you take on any new exercise program." Listen to your body, start slowly, and gradually increase intensity as movements become more comfortable.


Remember, everyone starts somewhere, and these four foundational moves provide everything you need to begin building core strength at home. As Tyler reminds us, "We use similar workouts just like this with thousands of our members to achieve incredible results." Start your core journey today with these proven beginner-friendly exercises. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

.

Fitness & Workouts

10-Minute Workout to Strengthen Your Core Even for Complete Beginners

Jordan Tredinnick
Copyright Bob & Brad /YouTube
Alek Korab
By Alek KorabSep 29, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Is your busy life making it hard to work out? You're not alone. Many of us wish for a quick, easy routine we could do anywhere. Good news! Jordan Tredinnick, an expert trainer, has created a 10-minute workout perfect for beginners and shared it on YouTube. No gym or equipment is needed. We also asked Paige Johnson, a fitness teacher, to explain why a strong core matters. Keep reading to learn how 10 minutes a day can help you get stronger and healthier.

10-Minute Workout to Strengthen Your Core for Beginners

1. Start on All Fours

Jordan begins the routine by having you come onto your hands and knees. "When I talk about core activation, I don't want you to think of sucking your stomach in, but more of a general brace and squeeze," she explains in her video. This position allows for a neutral spine and proper core engagement.

2. Leg Extensions

From the hands and knees position, Jordan instructs, "You're going to go ahead and extend one leg straight back, taking it down and then switch." This movement engages the core while also working the glutes and lower back muscles.

3. Arm Extensions

Next, Jordan has you focus on arm movements. "Staying in that tabletop position, bracing your core, but now extending only your arms out. Every time you extend out, I want you to exhale," she says. This exercise helps improve balance and core stability.

4. Bird Dog Exercise

Combining the previous two movements, Jordan guides you through the bird dog exercise. "You're going to reach opposite arm and leg out. Take it back down and switch," she instructs. This exercise is excellent for improving coordination and strengthening the entire core.

5. Bear Crawl Hold

Jordan introduces the bear crawl hold, saying, "You're going to tuck those toes under, bracing through that lower abdominals, and you're going to lift just the knees up right here and hold it." This isometric hold challenges your core stability and endurance.

6. Side Plank with Leg Lift

Moving to the side, Jordan guides you through a modified side plank with a leg lift. "Bottom knee is going to stay down on your mat. You're going to lift your hips up, and then you're going to go into a leg lift," she explains. This exercise targets the obliques and hip muscles.

7. Side Plank with Arm Rotation

Jordan adds a variation to the side plank. "Take that top arm up and you're going to do a little rotation of that torso," she instructs. This movement further engages the obliques and improves rotational stability.

8. Dead Bug Exercise

Flipping onto your back, Jordan leads you through the dead bug exercise. "Arms are coming straight up, engaging, bracing, especially think about your lower abdominals here," she says. This exercise is excellent for core stability and coordination.

9. Glute Bridge

The routine concludes with glute bridges. Jordan instructs, "Press your hips up, core tight, lower back down, but keep tension so you're not setting all the way back down in between." This exercise engages the entire posterior chain while maintaining core activation.

The Importance of Core Strength

Paige Johnson emphasizes the importance of core strength beyond just aesthetics. "Core health is often a misunderstood term," she explains. "Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes."

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Benefits of a Strong Core

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

According to Paige, a weak core can lead to various health issues. "You might get the following health issues with a weak core: general fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees," she warns. A strong core can help prevent these issues and improve overall quality of life.

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Incorporating Core Work into Your Routine

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

Both experts agree that core work should be a regular part of your fitness routine. Jordan's 10-minute routine is an excellent start, while Paige suggests, "Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit."

Consistency is key. As Jordan says, "This is a great routine for beginners. Maybe you haven't ever done any core work before. Maybe you're really deconditioned for me." Start with this routine and gradually increase the intensity as you build strength and confidence. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Anna_Atras1
Copyright Anna Atras/YouTube/Shutterstock
Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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.

Does your lower back feel stiff after sitting at your desk all day? Or maybe you're worried about injuring yourself during workouts? You're not alone. In fact, most people are doing their core exercises wrong – and it's putting their backs at risk.

Anna Atras, a Pilates and Mobility Coach, has spent years helping clients overcome back pain through proper core training. "Many people think the core is simply the six-pack abs, but that's incorrect," she explains. In this comprehensive guide, she shares her most effective moves for building a bulletproof back.

Ready to learn the right way to train your core and prevent back pain? Let's dive into Anna's proven 8-move system, from fundamental techniques to advanced variations.

Why Traditional Core Training Fails Your Back

"In scientific literature, we refer to the core as a three-dimensional space with muscular boundaries – essentially a muscular box," Anna explains in her post. She describes how this box comprises 29 pairs of muscles that work together to stabilize your pelvis and lower back during movement, including the diaphragm, pelvic floor, and abdominal wall muscles.

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

The Hidden Connection Between Core and Back Pain

"Core stability is simply the ability to control the position of this region, abdominal and lower back region, and specifically of the lumbopelvic hip complex," Anna explains. This complex system creates what she calls "a corset-like stabilization effect around trunk and lower back spine and also pelvis," which is crucial for maintaining a neutral spine position.

Move 1: Master Your Breathing Foundation

Young white woman doing breathing practice during meditation indoorsShutterstock

Anna starts every client with proper breathing mechanics: "At the start of your core stability enhancement journey, you could start with diaphragmatic breathing, make sure the diaphragm is doing its job." She suggests practicing abdominal hollowing ("drawing navel towards the spine") and abdominal bracing, which she describes as "wrapping a belt around the belly or even using your hands and pressing into the abdomen."

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

Moves 2-4: The Essential Trio

For beginners, Anna recommends three key exercises:

  1. Knee Hovers: "Maintaining neutral spine and you see every time you lift, you exhale, you brace, you can see abdominals kicking in immediately."
  2. Modified Side Plank: "Create a straight line from the tailbone through the spine to the crown of head, holding for 10 seconds."
  3. Supine Bridge: "Drive your pubis up or your pelvis up tucking tailbone under... don't flare your ribs to the ceiling."

Move 5: The Bird Dog Progression

"It's all about creating stiffness through the midsection, creating stability around the lumbar spine," Anna explains when describing the bird dog exercise. She emphasizes proper form: "Don't lift the arm or leg too high and try to maintain that neutral position of the back. Don't hyperextend, don't let the pelvis rotate."

Move 6: The Marching Bridge

As you build strength, Anna introduces movement: "Try marching on the spot. From the bridge, you simply brace, prepare, keeping your hips square to ceiling." She emphasizes the importance of control: "You want to keep the trunk, the rib cage position of the lower back exactly the same as if both feet were on the ground."

Move 7: The Plank Slider Challenge]

For those ready for more challenge, Anna introduces her favorite advanced movement: "The plank slider is probably one of my favorite and most challenging core exercises." She describes how this variation requires "good shoulder stability" while challenging all the core muscles discussed earlier.

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Move 8: The Ultimate Back Protector

Anna saves her signature movement for last: "The bird dog on steroids, as I call it, performed on the forearms and knees down." She explains that at this level, "you will feel with every change of position how the trunk and core musculature adjust to protect the lower back to keep it stable."

According to Anna, proper core function is essential for spine health: "Without these abdominal muscles working properly and doing their job, the spine would become mechanically unstable." She emphasizes how this affects everyday activities: "Think of weightlifting, deadlifts, squats, picking up the kids, and also gravity. You want these muscles to work to create mechanically stable position."

💪🔥Body Booster: Focus on mastering each move before progressing to the next. Your back will thank you for taking the time to build proper core stability from the ground up. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

7 Pilates Moves for Core Strength You Can Do at Home

BODYBARPilates_KamilleMcCollum1
Kamille McCollum
Kamille Mccollum
By Kamille MccollumOct 19, 2024
Kamille Mccollum
With a background in service, hard work, and education, Kamille is dedicated to pushing individuals to be their ...
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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.

The core is your powerhouse and that is where all kinds of movement comes from. And whether you realize it or not, most Pilates exercises engage the core. You use your core to perform functional movement, such as sitting down, standing up, walking, bending down, squatting etc. If you don’t strengthen your core, you can open yourself up to injuries, poor posture and muscle pain. Keeping that core strong can lead to a better quality of life, because it will help you perform functional movement without pain and lowers your risk of injuries. You may also have better energy and endurance. Here are 7 pilates moves for core strength you can do at home.

Start With Stretching

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

If you're doing Pilates at home without a reformer, it’s called mat Pilates. Always start with a little bit of stretching and warm up your muscles. If you want to intensify your home Pilates workout, you can add hand weights or ankle weights. There are a lot of Pilates videos available online, but be sure to select a program that is inline with your abilities. If you’ve never done Pilates before, start with a beginner video. If after a few workouts it seems too easy, then advance to an intermediate workout. Remember to listen to your body. Take breaks. Pilates should not hurt. So if something doesn't feel good, then maybe checking that form and making sure that the form is correct before you continue moving.

Begin Your Mat Pilates With a Plank

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

I think that the best one to start with is a plank. Start on all fours with your wrists right underneath your shoulders. Step one foot back, then the other so your legs are straight. You can have space between your feet for an extra wider base or keep your feet together for a harder challenge. Engage the core by pulling the belly button towards your spine the whole time. Keep that spine nice and long. Your back should be flat back. Holding it for however long you can do it, whether it's 10 seconds or two minutes. Here are five key moves to do next.

Teaser

Beautiful young woman wearing black sportswear practicing yoga, doing Paripurna Navasana exercise on mat, balance pose, attractive sporty girl working out at home or in yoga studio with grey wallsShutterstock

Sit back on your tailbone. Keep your spine long, but at a 45 degree angle. Legs come up to tabletop, bringing your ankles in line with your knees. Start extending one leg out into a straight leg and then bringing it back in and then switch legs. If you’re ready for a challenge, extend both legs out straight while you're balancing on your tailbone pulling the belly button towards your spine scooping through the belly.

Side Plank

Portrait of a handsome man doing side plank at gymShutterstock

You can also work into your obliques you can do a side plank. So same kind of concept as a plank but you're just on one forearm or one wrist facing the wall. Stack your feet on top of each other and put the free hand on the ground for stability or on the hip or up toward the sky for a little challenge,. Hold the position as long as you can then switch to the other side. You have the option to drop the lower knee down if you need to modify the movement.

Scramble Eggs

A girl in gray t-shirt and leggings workout sport at home on blue rug near palm tree in white pot and white laptop on ceramic wooden tileShutterstock

Start on all fours. Knees on the ground. Palms are down. Extend one arm out in front of you in with your wrist in line with your shoulder and then extend the opposite leg out and you hold there and then you can drop it down take it to the other side and you can even have a little advancements of moving that opposite arm and opposite leg kind of out to the side bring yourself back in trying to hold stable the whole time.

Roll Up

Healthy,Foot,.,Feet,Shutterstock

Plant your feet on the ground. You can even have something kind of over your feet so that your legs don't move. Lay all the way back long and straight arms extend overhead and then using your core lifting yourself all the way back up to seated and then scooping through the belly, slowly roll yourself back down.

Russian Twist

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

Sit back on your tailbone. Feet can be on the floor to start. Place your hands in a prayer position at heart center and then you can twist from side to side working into those obliques. To advance the exercise, bring those legs up to a tabletop position. Keep those ankles in line with knees and then twist side to side. Either one is challenging.

Common Mistakes to Avoid

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Always be aware of your spinal position. You're either rounding the back or you have a flat back but you're never getting that sway in the back or arching too much. If you start to feel any kind of pull in that lower back, you want to stop, pause and reset because you don't want to irritate your lower back. A lot of times with Pilates exercises, especially if you get into a challenging position, you might start to tense up your neck and shoulders. When you feel that tension, be sure to reset. Roll those shoulders down, and keep the shoulders away from the ears.

RELATED:11 Barre Moves That Sculpt Your Body

Final Word From the Expert

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

Anytime that you get the chance, do a few core exercises at home. It is so beneficial. Whether you're sitting down watching TV, spend the first five minutes of your show doing some exercises on the floor thinking about how your core strength is affects, being able to get on the ground and play with your kids or maybe bending over gardening doing any of those kind of things moving laundry from the washer to the dryer keeping that core engaged at all times is really beneficial for your quality of life. And then also just being willing to try once you've done Pilates at home then maybe being willing to jump in and find a local Studio to take classes at and expand your practice there. And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

Kamille McCollum is a certified pilates trainer and COO of BODYBAR Franchising
Fitness & Workouts

Fitness Expert Wows With Their Abs And Shares Their Proven Routine

Beca_Michie_becamichie4
becamichie/TikTok
Leah Groth
By Leah GrothFeb 08, 2024
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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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.

Beca Michie (@becamichie) is a model and fitness influencer who shares about everything from makeup tutorials to diet and fitness tips. In one of their many viral videos they showed off their tiny waistline and flat abs in their workout clothes, revealing the ab workout that keeps their midsection small. “Hi beautiful human beings. It's snowing outside today, so I'm going to show you guys my at-home routine,” the influencer says. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to weigh in the workout.

Planks

@becamichie

Replying to @essencewanderingspirit 🧜‍♀️🧜‍♀️my updated quick home ab workout routine!🧜‍♀️🧜‍♀️🧜‍♀️ #abworkouts #abroutine #modelworkout #workoutroutine

Their routine starts with a 60-second plank. “Make sure your butt is down, your back is straight, and your core is tight,” she says. She follows that up with side planks, doing 60 seconds on each side. “I don’t recommend the average person to do a minute plank and then a minute each of side planks back to back,” says Gamble. “That’s something that needs to be worked up to because planks are difficult.”

Toe Taps, Crunches, Cherry Pickers

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

Next, they do 20 toe taps. “That’s how you get the upper abs,” they tell their followers. Next up, 10 “slow” shoulder taps. They then do 20 reach-between crunches, “another 10 shoulder taps,” 40 cherry pickers, and “another 10 shoulder taps.” They add: “I just make sure I do three sets during the whole routine, but you can put them in or incorporate them at any point.” In case you have never heard of cherry pickers, Gamble maintains they are the same thing as Russian twists.

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

Spider Walks

Beca_Michie_becamichie5becamichie/TikTok

Their workout isn’t done yet. Spider walks are next. “Try to do 20 on each side for spiders. You're just trying to get your feet next to your hands. These are really effective. Oh my God,” they exclaim. Gamble points out that these are “more of a full body stretch and less of a core workout.”

Mermaids, AKA Side Crunches

Beca_Michie_becamichie6becamichie/TikTok

Their last exercise is a Pilates-inspired move, mermaids. “These ones you guys know are my favorites. This is how you get the two abs in the lower stomach that are really, really hard to get,” they say. (Mermaids are actually just side crunches, says Gamble.

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

An Expert Says: This Is Not a Beginners Workout!

Beca_Michie_becamichie7becamichie/Instagram

“Overall I think this is a decent at home core routine that you can do if you don’t have time or access to the gym, but I think the volume is a bit much especially for a beginner.”

💪🔥Body Booster: Be careful before trying a workout that you find online, especially if you are a beginner. Attempting workouts outside of your fitness level could result in injury.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 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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✓Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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