Skip to content
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.

19 Best Arm-Toning Workouts for Women Who Want Sculpted Shoulders and Biceps

Carve sculpted shoulders and biceps with pro tips from top fitness experts.

FACT CHECKED BY Alek Korab
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.

Brutal athletic woman pumping up muscles with dumbbells
Shutterstock
FACT CHECKED BY Alek Korab
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.

Finding the right arm-toning workouts for women looking to achieve sculpted shoulders and biceps is now easy with the help of this curated collection by fitness pros. We'll explore exercises recommended by leading experts, including Portia Page, who introduces us to the simplicity and effectiveness of countertop push-ups and plank rocks, and Petrina Barber, who guides us through the foundational yet transformative world of push-ups, tricep-dips, and the equally effective pull-ups.


Miranda Esmonde-White, a former ballerina turned fitness trainer, shares insights into the importance of engaging both major and micro muscle groups, while Lesley Logan, a Pilates expert, emphasizes the precision and control integral to Pilates exercises for arm toning. Kamille McCollum introduces Reformer Pilates moves for an added challenge, and Nader Qudimat, along with Jose Guevara, rounds out our expert advice with their take on integrating equipment like dumbbells and cable machines for arm sculpting success. Join Body Network as we navigate through these expert-recommended routines designed for women seeking to tone, sculpt, and redefine their upper body strength.

Countertop Push-Ups

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

Portia Page, PMA, ACE and AFAA certified and Balanced Body Educator, recommends two easy exercises you can do at home that helps tone shoulders and biceps. The first is countertop push-ups. "Place hands on top of desk, and step back until body is in one long diagonal line. Bend and straighten arms. As arms bend, body lowers toward desk, as arms straighten, body returns to starting position. Although arms are working hard, spinal muscles and core are working to support the spine, and legs should be active to support lower body. Ten repetitions is all you need.

Plank Rock

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

"Come to the floor on all fours with the knees under the hips and the hands under the shoulders. Straighten one leg, then the other, keeping the back long and straight. Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight. Repeat the rocking back and forth for 1-minute," says Page. "Why is this important? It works the entire body while building strength and control in the upper body and arms."

Push-Ups

Sporty Asian woman doing push-ups outdoorsShutterstock

Petrina Barber, fitness expert and founder of Beyond the Stoma, recommends three top workouts to sculpt and tone arms and shoulders for any fitness level. The first is a classic: pushups. "Push-ups are a classic compound exercise that uses more than one muscle group. The shoulders, the chest and arms are engaged during a push-up. The great thing about pull-ups is they can be modified to suit different fitness levels, making them ideal for beginners as well as more advanced fitness enthusiasts," she says.

"In practice: If you are a beginner start with an incline such as a wall or bench. This will reduce the intensity but still engage enough muscles to make it challenging at the start of your fitness journey, allowing you to build up slowly at your own pace. When you feel ready for more, progress the workout by practicing what is commonly seen as a ‘traditional push-up’ – this is where the push-up is performed on the floor and one's own full body weight is used. A traditional push-up involves keeping your knees on the floor, or for more of a challenging push-up, use your toes, keeping your knees off the ground to really activate your core muscles. An even more difficult variation involves a decline or diamond push-up which uses gravity and a change in weight distribution to target smaller muscles and more intensity to make it more difficult."

RELATED: 5 Foods to Melt Your Belly Fat Away

Tricep-Dips

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

"We’ve all heard of biceps, but triceps are the muscles on the back of the upper arm. As we age or if you have experienced significant weight loss, their appearance can appear saggy due to loss of skin elasticity and a natural decrease in muscle mass, which is common, especially as we mature. Tricep-dips are great as they target this area and with repetition, you can slowly define muscle whilst also engaging the chest and shoulders," says Barber.

"In practice: To start, sit on the edge of the chair with your hands placed approximately shoulder-width apart, holding tightly to the edge. Then, extend your legs out in front of you, ensuring your heels are on the floor. Once in a stable position, slowly lower your body by bending the elbows to 90-degrees. Then pull back up to your starting point. If it is the first time performing a tricep-dip its advisable to bend your knees and ensure your feet are closer to your body. This will reduce the intensity of the move ensuring you are not putting too much stress or pressure on your body. When you feel ready to up the game, do so by extending your legs fully and you could even go one step further by elevating your feet on another surface which will increase the intensity of the workout even further as you will be working against gravity."

Pull-Ups

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

"Pull-up or an assisted pull-up is a brilliant exercise for targeting the biceps, back and shoulders. It is one of my personal favorites albeit more challenging than push-ups and tricep-dips. A pull-up is challenging because it involves lifting up your entire body weight using your arms but great at building up muscle definition. You might want to start with assisted pull-ups if you are a beginner to help guide you without risking injury. If in the gym, pull-up machines are a great way to perform a pull-up with guidance/assistance and you can gradually up your reps and increase the weights when you feel ready," says Barber.

"In practice: If you are performing a pull-up stand with your feet on the ground and then grip the bar with your hands slightly wider than shoulder-width apart. Ensure the palms of your hands are facing away from you. Always engage your core and make sure your posture is aligned properly to avoid injury - ensuring your shoulders are pulled down and back, also ensuring you keep the same movement with each movement and rep. Maximize the benefits of the exercise with a smooth range in the motion pulling your chin as close to the bar or higher if you can, pushing your elbows towards the floor."

Barber adds: "Remember, desired results take time. Whether you are a beginner or advanced and looking to progress further, consistency is the key to progression. Always listen to your body and build up slowly. It is ok if it is a gradual process! Seek an expert trainer/PT if you are embarking on a new fitness journey to ensure you are doing things properly/safely and effectively."

Pumping Arms

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

Miranda Esmonde-White proposes a key exercise taken from the Essentrics toning and strengthening workout that she created, as a former ballerina turned fitness trainer to numerous professional athletes and Olympians. "It's important to create a well-balanced muscular body to avoid injury when trying to build strength. When toning arm exercises that work our major muscle groups such as the biceps and shoulders, and the micro muscles aren’t engaged, they slowly shrink and atrophy from disuse. The stabilizing muscles are no longer strong enough to do the job of protecting the joints. This leads to joint damage," she says.

"Essentrics offers arm exercises that fully engage all major and minor muscles groups to ensure equal strength, flexibility and balance. One's arms are already a sufficient weight to lift when trying to strengthen the shoulders and spine. You don’t need to add additional free weights to strengthen your muscles. The following is an eccentric exercise that strengthens the muscles by lengthening them, which reverses compression on the joints, and relieves and prevents joint pain.

When you do this movement of lifting your arms without weights, you can actually relax the joint muscles and actively pull the muscles into a lengthened position.

RELATED: Simple Full Body Home Workout For Small Spaces

Here's the Pumping Arms movement:

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

"Use visualization to stimulate your neurons: Imagine pressing your arms down against an invisible force that prevents you from lowering them both rapidly and more than a few inches.

This sequence will strengthen and stretch the connective tissue of your underarms, helping to reduce unwanted underarm flab. It helps strengthen the bones of your spine to prevent and reverse osteoporosis and will improve your posture. It lengthens the shoulder girdle muscles, giving you more range of motion in your arms.

You should be feeling the work in your shoulders, underarms, biceps and upper back muscles (trapezius).

  • Start with your legs slightly wider than hip-width distance apart, with your feet comfortably placed on the floor. Some people are more comfortable with their feet slight turned slightly in, and others prefer to have their feet slightly turned out. Choose the position that works best for you. Keep your knees and spine straight.
  • Extend both arms to shoulder height, elbows straight.
  • Slowly pump your arms downward, pushing against an invisible force. Don’t let them move more than 3 or 4 inches from their starting position.
  • Repeat 16 times.
  • Slowly pump your arms backward, pushing against an invisible force. This movement will be small. The arms are capable of moving only 2 to 3 inches back from your starting position. Be careful not to let your back move forward into an arched position as you pump the arms back. Hold your core tight to protect your back.
  • Repeat 16 times.
  • Repeat the complete sequence again."

Shoulder Bridge

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Here are some proven Pilates workouts tailored for women seeking sculpted shoulders and biceps," says

Lesley Logan, Pilates Expert at OnlinePilatesClasses.com. "These Pilates exercises offer a comprehensive approach to sculpting and toning the shoulders and biceps, focusing on controlled movement, proper alignment, and engaging the targeted muscles effectively. Integrating these workouts into your routine can help achieve defined and strong arms."

For Shoulder Bridge, "start lying on your back with your knees bent and your feet hip-width apart. Lift your hips into a bridge position, engaging your glutes and abdominals. Extend your arms overhead, then bring them back to the sides of your body, maintaining stability in your shoulders and core. Repeat several reps, focusing on controlled movement."

Push-Up With Shoulder Stability

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

"Begin in a plank position with hands directly under shoulders. Lower into a push-up while keeping your shoulders stable and core-engaged. As you press back up, narrow your elbows and focus on engaging your biceps and shoulders to lift your body. Modify as needed by performing push-ups on your knees or using a higher surface for elevation," says Logan.

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

Arm Circles with Resistance Band

Young female athlete using resistance band while working out in the living room.Shutterstock

"Stand tall with feet hip-width apart, holding a resistance band in both hands. Extend your arms straight out to the sides at shoulder height. Make sure your core is engaged, and make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after several reps. This exercise targets the shoulders and engages the biceps as you maintain tension in the band," says Logan.

Side Bend

Fit woman in sportswear doing side bend and stretching arms while doing exercise doing fitness workout in summer field and looking at cameraShutterstock

"Pilates involves engaging the core muscles while laterally flexing the spine, often performed in a seated or standing position with arms extended overhead. This movement helps strengthen the obliques, deep abdominals, and muscles along the sides of the torso, promoting better posture and spinal alignment. Additionally, as the arms are typically extended overhead during side bends, they are actively engaged to stabilize the shoulders and maintain balance, thus contributing to improved arm strength, particularly in the shoulder and upper arm muscles. Regular practice of side bend Pilates enhances core stability and aids in toning and sculpting the arms, making it a beneficial exercise for overall strength and flexibility," says Logan.

Rowing with Weights

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

"Rowing with weights involves sitting upright with legs extended, arms holding weights, and shoulders relaxed. The movement entails simultaneously pulling the arms back in a rowing motion while engaging the shoulder blades, activating the biceps and shoulders. This exercise targets multiple muscle groups, including the biceps, shoulders, upper back, and core, promoting strength and stability in the upper body. Pilates rowing with weights strengthens the biceps and shoulders by incorporating controlled, fluid movements. It improves posture and overall upper body tone, making it an effective workout for sculpting and defining these muscle groups," says Logan.

Work With Light Weights

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

"To achieve sculpted shoulders and biceps it is extremely important women change the type of workout they do each day. Working with light weights (ex: barre and Pilates) alternating with a heavier weight workout is ideal to change the stimulus on the muscles. This will sculpt and tone the biceps/shoulders in the best possible way. Working the biceps/shoulders 3-4 times a week is ideal to see change/avoid burnout," says Cara D'Orazio, a certified personal trainer, group fitness instructor, and specialist in sports conditioning through the American College of Sports Medicine for eighteen years.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Hug the Tree (Reformer Required)

Single adult woman doing yoga arm work with straps exercise on reformer pilates bedShutterstock

Kamille McCollum, a pilates expert at BODYBAR Pilates, offers some Reformer Moves, starting with Hug the Tree. "This ballet-inspired move is a great exercise for toning the arms. Kneeling with the core engaged, participants slowly round their arms overhead, with one hand holding the reformer cable handle, mimicking the act of hugging the tree. For an added challenge, incorporating a weight in the outer arm intensifies the workout, ensuring that both arms receive equal attention."

Draw a Sword (Reformer Required)

Pilates fitnessShutterstock

"This exercise is a super sculptor. Kneeling with the core engaged, and with one hand holding the reformer cable, extend the arm from the hip across the body and up to the sky. It simulates the motion of a pirate drawing a sword and raising it overhead. The effectiveness of this exercise lies in the separation of movements—waiting to extend the arm until the elbow reaches its peak height," says McCollum.

Tricep Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

"Using a chair or bench that does not move, place hands on the edge at shoulder width, lower yourself until your elbows are at a right angle, then push up. It's a classic that never fails," says McCollum.

Plank Ups

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

"Start in a plank position. Lower into a forearm plank, one arm at a time, then press back up to your hands. Think down, down, up, up," says McCollum.

Arm Circles

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

"Standing tall with feet hip distance apart, extend arms out to the sides and draw small circles. For extra credit, add light weights," says McCollum.

Deadlifts, Dumbbell Shoulder Presses and More

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

"Deadlifts are the most comprehensive exercise, as they are the ultimate workout multitasker, engaging almost every muscle group, including the arms for unmatched efficency," says Nader Qudimat, Bodybuilding Specialist and Consultant at Bodybuildingreviews.com. Additionally:

  • "Dumbbell shoulder presses do more than strengthen, they sculpt the shoulders into personal strength and dedication. Concentration curls are about connecting the mind to the muscle, focusing completely on one bicep at a time.
  • Modified push ups are not only a great upper body exercise but they also improve our perception of strength, allowing for progressive overload.
  • With bent over reverse fly, we're focusing on muscles that complete the shoulder roundness, ensuring they are toned all around.
  • The essence of resistance band bicep curls is to provide a consntant source of tension, throughout the entire rep.
  • The simplicitiy of arm circles offers a gentle but potent way to enhance shoulder endurance.
  • Tricep dips are a great way to challenge your body's limits, helping enhancing your endurance and strength while enhancing the way your arms look.

Cable Machine Workout

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

"Look to a cable machine to carve sculpted shoulders and biceps," says Jose Guevara, Shredded Dad. "The constant resistance created by a cable machine keeps muscles under tension for longer periods of time, giving you better results. For sculpted shoulders working the middle deltoid is essential to create definition and 'separation' between the arm and shoulder. Lateral raises on a cable machine or with resistance bands allow for constant tension through the full range of motion of the exercise. Compare that to dumbbell lateral raises, where you lose tension in the deltoids at the bottom of the exercise where your arm just hangs.

Same goes for the biceps...Do bicep curls on a cable machine to experience constant tension.Practice a combination of standing bicep curls, preacher curls, incline bicep curls, and you'll get some nice, defined guns. Combine those exercises with a caloric deficit to lose fat and you'll have defined arms."

💪🔥Body Booster: Getting the results you want takes time. If you're just starting out or looking to take it further, being consistent is what matters most. Listen to your body and take it slow. Stick with it and you'll get there.

More For You

Brutal athletic woman pumping up muscles with dumbbells
Shutterstock
FACT CHECKED BY Alek Korab
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.

Finding the right arm-toning workouts for women looking to achieve sculpted shoulders and biceps is now easy with the help of this curated collection by fitness pros. We'll explore exercises recommended by leading experts, including Portia Page, who introduces us to the simplicity and effectiveness of countertop push-ups and plank rocks, and Petrina Barber, who guides us through the foundational yet transformative world of push-ups, tricep-dips, and the equally effective pull-ups.


Miranda Esmonde-White, a former ballerina turned fitness trainer, shares insights into the importance of engaging both major and micro muscle groups, while Lesley Logan, a Pilates expert, emphasizes the precision and control integral to Pilates exercises for arm toning. Kamille McCollum introduces Reformer Pilates moves for an added challenge, and Nader Qudimat, along with Jose Guevara, rounds out our expert advice with their take on integrating equipment like dumbbells and cable machines for arm sculpting success. Join Body Network as we navigate through these expert-recommended routines designed for women seeking to tone, sculpt, and redefine their upper body strength.

Countertop Push-Ups

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

Portia Page, PMA, ACE and AFAA certified and Balanced Body Educator, recommends two easy exercises you can do at home that helps tone shoulders and biceps. The first is countertop push-ups. "Place hands on top of desk, and step back until body is in one long diagonal line. Bend and straighten arms. As arms bend, body lowers toward desk, as arms straighten, body returns to starting position. Although arms are working hard, spinal muscles and core are working to support the spine, and legs should be active to support lower body. Ten repetitions is all you need.

Plank Rock

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

"Come to the floor on all fours with the knees under the hips and the hands under the shoulders. Straighten one leg, then the other, keeping the back long and straight. Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight. Repeat the rocking back and forth for 1-minute," says Page. "Why is this important? It works the entire body while building strength and control in the upper body and arms."

Push-Ups

Sporty Asian woman doing push-ups outdoorsShutterstock

Petrina Barber, fitness expert and founder of Beyond the Stoma, recommends three top workouts to sculpt and tone arms and shoulders for any fitness level. The first is a classic: pushups. "Push-ups are a classic compound exercise that uses more than one muscle group. The shoulders, the chest and arms are engaged during a push-up. The great thing about pull-ups is they can be modified to suit different fitness levels, making them ideal for beginners as well as more advanced fitness enthusiasts," she says.

"In practice: If you are a beginner start with an incline such as a wall or bench. This will reduce the intensity but still engage enough muscles to make it challenging at the start of your fitness journey, allowing you to build up slowly at your own pace. When you feel ready for more, progress the workout by practicing what is commonly seen as a ‘traditional push-up’ – this is where the push-up is performed on the floor and one's own full body weight is used. A traditional push-up involves keeping your knees on the floor, or for more of a challenging push-up, use your toes, keeping your knees off the ground to really activate your core muscles. An even more difficult variation involves a decline or diamond push-up which uses gravity and a change in weight distribution to target smaller muscles and more intensity to make it more difficult."

RELATED: 5 Foods to Melt Your Belly Fat Away

Tricep-Dips

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

"We’ve all heard of biceps, but triceps are the muscles on the back of the upper arm. As we age or if you have experienced significant weight loss, their appearance can appear saggy due to loss of skin elasticity and a natural decrease in muscle mass, which is common, especially as we mature. Tricep-dips are great as they target this area and with repetition, you can slowly define muscle whilst also engaging the chest and shoulders," says Barber.

"In practice: To start, sit on the edge of the chair with your hands placed approximately shoulder-width apart, holding tightly to the edge. Then, extend your legs out in front of you, ensuring your heels are on the floor. Once in a stable position, slowly lower your body by bending the elbows to 90-degrees. Then pull back up to your starting point. If it is the first time performing a tricep-dip its advisable to bend your knees and ensure your feet are closer to your body. This will reduce the intensity of the move ensuring you are not putting too much stress or pressure on your body. When you feel ready to up the game, do so by extending your legs fully and you could even go one step further by elevating your feet on another surface which will increase the intensity of the workout even further as you will be working against gravity."

Pull-Ups

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

"Pull-up or an assisted pull-up is a brilliant exercise for targeting the biceps, back and shoulders. It is one of my personal favorites albeit more challenging than push-ups and tricep-dips. A pull-up is challenging because it involves lifting up your entire body weight using your arms but great at building up muscle definition. You might want to start with assisted pull-ups if you are a beginner to help guide you without risking injury. If in the gym, pull-up machines are a great way to perform a pull-up with guidance/assistance and you can gradually up your reps and increase the weights when you feel ready," says Barber.

"In practice: If you are performing a pull-up stand with your feet on the ground and then grip the bar with your hands slightly wider than shoulder-width apart. Ensure the palms of your hands are facing away from you. Always engage your core and make sure your posture is aligned properly to avoid injury - ensuring your shoulders are pulled down and back, also ensuring you keep the same movement with each movement and rep. Maximize the benefits of the exercise with a smooth range in the motion pulling your chin as close to the bar or higher if you can, pushing your elbows towards the floor."

Barber adds: "Remember, desired results take time. Whether you are a beginner or advanced and looking to progress further, consistency is the key to progression. Always listen to your body and build up slowly. It is ok if it is a gradual process! Seek an expert trainer/PT if you are embarking on a new fitness journey to ensure you are doing things properly/safely and effectively."

Pumping Arms

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

Miranda Esmonde-White proposes a key exercise taken from the Essentrics toning and strengthening workout that she created, as a former ballerina turned fitness trainer to numerous professional athletes and Olympians. "It's important to create a well-balanced muscular body to avoid injury when trying to build strength. When toning arm exercises that work our major muscle groups such as the biceps and shoulders, and the micro muscles aren’t engaged, they slowly shrink and atrophy from disuse. The stabilizing muscles are no longer strong enough to do the job of protecting the joints. This leads to joint damage," she says.

"Essentrics offers arm exercises that fully engage all major and minor muscles groups to ensure equal strength, flexibility and balance. One's arms are already a sufficient weight to lift when trying to strengthen the shoulders and spine. You don’t need to add additional free weights to strengthen your muscles. The following is an eccentric exercise that strengthens the muscles by lengthening them, which reverses compression on the joints, and relieves and prevents joint pain.

When you do this movement of lifting your arms without weights, you can actually relax the joint muscles and actively pull the muscles into a lengthened position.

RELATED: Simple Full Body Home Workout For Small Spaces

Here's the Pumping Arms movement:

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

"Use visualization to stimulate your neurons: Imagine pressing your arms down against an invisible force that prevents you from lowering them both rapidly and more than a few inches.

This sequence will strengthen and stretch the connective tissue of your underarms, helping to reduce unwanted underarm flab. It helps strengthen the bones of your spine to prevent and reverse osteoporosis and will improve your posture. It lengthens the shoulder girdle muscles, giving you more range of motion in your arms.

You should be feeling the work in your shoulders, underarms, biceps and upper back muscles (trapezius).

  • Start with your legs slightly wider than hip-width distance apart, with your feet comfortably placed on the floor. Some people are more comfortable with their feet slight turned slightly in, and others prefer to have their feet slightly turned out. Choose the position that works best for you. Keep your knees and spine straight.
  • Extend both arms to shoulder height, elbows straight.
  • Slowly pump your arms downward, pushing against an invisible force. Don’t let them move more than 3 or 4 inches from their starting position.
  • Repeat 16 times.
  • Slowly pump your arms backward, pushing against an invisible force. This movement will be small. The arms are capable of moving only 2 to 3 inches back from your starting position. Be careful not to let your back move forward into an arched position as you pump the arms back. Hold your core tight to protect your back.
  • Repeat 16 times.
  • Repeat the complete sequence again."

Shoulder Bridge

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Here are some proven Pilates workouts tailored for women seeking sculpted shoulders and biceps," says

Lesley Logan, Pilates Expert at OnlinePilatesClasses.com. "These Pilates exercises offer a comprehensive approach to sculpting and toning the shoulders and biceps, focusing on controlled movement, proper alignment, and engaging the targeted muscles effectively. Integrating these workouts into your routine can help achieve defined and strong arms."

For Shoulder Bridge, "start lying on your back with your knees bent and your feet hip-width apart. Lift your hips into a bridge position, engaging your glutes and abdominals. Extend your arms overhead, then bring them back to the sides of your body, maintaining stability in your shoulders and core. Repeat several reps, focusing on controlled movement."

Push-Up With Shoulder Stability

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

"Begin in a plank position with hands directly under shoulders. Lower into a push-up while keeping your shoulders stable and core-engaged. As you press back up, narrow your elbows and focus on engaging your biceps and shoulders to lift your body. Modify as needed by performing push-ups on your knees or using a higher surface for elevation," says Logan.

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

Arm Circles with Resistance Band

Young female athlete using resistance band while working out in the living room.Shutterstock

"Stand tall with feet hip-width apart, holding a resistance band in both hands. Extend your arms straight out to the sides at shoulder height. Make sure your core is engaged, and make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after several reps. This exercise targets the shoulders and engages the biceps as you maintain tension in the band," says Logan.

Side Bend

Fit woman in sportswear doing side bend and stretching arms while doing exercise doing fitness workout in summer field and looking at cameraShutterstock

"Pilates involves engaging the core muscles while laterally flexing the spine, often performed in a seated or standing position with arms extended overhead. This movement helps strengthen the obliques, deep abdominals, and muscles along the sides of the torso, promoting better posture and spinal alignment. Additionally, as the arms are typically extended overhead during side bends, they are actively engaged to stabilize the shoulders and maintain balance, thus contributing to improved arm strength, particularly in the shoulder and upper arm muscles. Regular practice of side bend Pilates enhances core stability and aids in toning and sculpting the arms, making it a beneficial exercise for overall strength and flexibility," says Logan.

Rowing with Weights

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

"Rowing with weights involves sitting upright with legs extended, arms holding weights, and shoulders relaxed. The movement entails simultaneously pulling the arms back in a rowing motion while engaging the shoulder blades, activating the biceps and shoulders. This exercise targets multiple muscle groups, including the biceps, shoulders, upper back, and core, promoting strength and stability in the upper body. Pilates rowing with weights strengthens the biceps and shoulders by incorporating controlled, fluid movements. It improves posture and overall upper body tone, making it an effective workout for sculpting and defining these muscle groups," says Logan.

Work With Light Weights

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

"To achieve sculpted shoulders and biceps it is extremely important women change the type of workout they do each day. Working with light weights (ex: barre and Pilates) alternating with a heavier weight workout is ideal to change the stimulus on the muscles. This will sculpt and tone the biceps/shoulders in the best possible way. Working the biceps/shoulders 3-4 times a week is ideal to see change/avoid burnout," says Cara D'Orazio, a certified personal trainer, group fitness instructor, and specialist in sports conditioning through the American College of Sports Medicine for eighteen years.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Hug the Tree (Reformer Required)

Single adult woman doing yoga arm work with straps exercise on reformer pilates bedShutterstock

Kamille McCollum, a pilates expert at BODYBAR Pilates, offers some Reformer Moves, starting with Hug the Tree. "This ballet-inspired move is a great exercise for toning the arms. Kneeling with the core engaged, participants slowly round their arms overhead, with one hand holding the reformer cable handle, mimicking the act of hugging the tree. For an added challenge, incorporating a weight in the outer arm intensifies the workout, ensuring that both arms receive equal attention."

Draw a Sword (Reformer Required)

Pilates fitnessShutterstock

"This exercise is a super sculptor. Kneeling with the core engaged, and with one hand holding the reformer cable, extend the arm from the hip across the body and up to the sky. It simulates the motion of a pirate drawing a sword and raising it overhead. The effectiveness of this exercise lies in the separation of movements—waiting to extend the arm until the elbow reaches its peak height," says McCollum.

Tricep Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

"Using a chair or bench that does not move, place hands on the edge at shoulder width, lower yourself until your elbows are at a right angle, then push up. It's a classic that never fails," says McCollum.

Plank Ups

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

"Start in a plank position. Lower into a forearm plank, one arm at a time, then press back up to your hands. Think down, down, up, up," says McCollum.

Arm Circles

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

"Standing tall with feet hip distance apart, extend arms out to the sides and draw small circles. For extra credit, add light weights," says McCollum.

Deadlifts, Dumbbell Shoulder Presses and More

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

"Deadlifts are the most comprehensive exercise, as they are the ultimate workout multitasker, engaging almost every muscle group, including the arms for unmatched efficency," says Nader Qudimat, Bodybuilding Specialist and Consultant at Bodybuildingreviews.com. Additionally:

  • "Dumbbell shoulder presses do more than strengthen, they sculpt the shoulders into personal strength and dedication. Concentration curls are about connecting the mind to the muscle, focusing completely on one bicep at a time.
  • Modified push ups are not only a great upper body exercise but they also improve our perception of strength, allowing for progressive overload.
  • With bent over reverse fly, we're focusing on muscles that complete the shoulder roundness, ensuring they are toned all around.
  • The essence of resistance band bicep curls is to provide a consntant source of tension, throughout the entire rep.
  • The simplicitiy of arm circles offers a gentle but potent way to enhance shoulder endurance.
  • Tricep dips are a great way to challenge your body's limits, helping enhancing your endurance and strength while enhancing the way your arms look.

Cable Machine Workout

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

"Look to a cable machine to carve sculpted shoulders and biceps," says Jose Guevara, Shredded Dad. "The constant resistance created by a cable machine keeps muscles under tension for longer periods of time, giving you better results. For sculpted shoulders working the middle deltoid is essential to create definition and 'separation' between the arm and shoulder. Lateral raises on a cable machine or with resistance bands allow for constant tension through the full range of motion of the exercise. Compare that to dumbbell lateral raises, where you lose tension in the deltoids at the bottom of the exercise where your arm just hangs.

Same goes for the biceps...Do bicep curls on a cable machine to experience constant tension.Practice a combination of standing bicep curls, preacher curls, incline bicep curls, and you'll get some nice, defined guns. Combine those exercises with a caloric deficit to lose fat and you'll have defined arms."

💪🔥Body Booster: Getting the results you want takes time. If you're just starting out or looking to take it further, being consistent is what matters most. Listen to your body and take it slow. Stick with it and you'll get there.

Close-up profile side view portrait of her she nice attractive lovely brunet cheerful wavy-haired girl showing strong muscles isolated over bright vivid shine vibrant yellow color background
Shutterstock
FACT CHECKED BY Leah Groth
Expert-Recommended

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

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


Hug a Tree

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

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

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

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

Triceps

Rear view of woman stretching her arm and shoulderShutterstock

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

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

Biceps

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

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

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

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

Chest and Arms

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

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

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

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

Deltoids

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

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

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

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Tank top weather is just a few months away. Even if you have been avoiding the gym all winter, there is still time to get your arms shaped up in time for summer. “We all despise that stubborn back arm area of our grandmas that we used to play with,” celebrity fitness trainer and health and wellness expert Jenna Willis, tells The Body Network. According to the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, these 5 moves can help you go from flabby to fit fast. “You can add them into your routine, or use them as a routine on their own, guaranteed to target those arms so you can confidently rock your tank top!” she tells The Body Network.


Do Three Sets of 15 Reps

Jenna_Willis5Jenna Willis/Facebook

Willis recommends repeating each exercise for three sets, 15 repetitions each, minus the Tricep Pulses, “repeat for 3 sets of 50 reps,” she says. “Use a light weight so you can move through each rep, but heavy enough so the last 2 to 3 reps of each exercise feel challenging!”

Related: 5 Ways You're Ruining Your Body After 55, Say Experts

Bicep Curl to Overhead Press

Woman training in gym room ready for fitness biceps exercisesShutterstock

  • Start standing with feet shoulder-width apart, holding a dumbbell in each hand and palms facing forward
  • Begin by performing a standard bicep curl (bend elbows and raise dumbbells towards shoulders, keeping upper arms stationary)
  • Once dumbbells reach shoulder level, rotate palms to face forward, transitioning into overhead press movement
  • Continue pressing dumbbells overhead until arms are fully extended. Avoid locking elbows at the top position, keeping tension on the muscles.
  • Slowly lower dumbbells back to starting position by reversing movement, bringing them back to shoulder level with palms facing forward and then lowering back down to sides with palms facing body

Bent Over Hinge Pullback

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand. Grip dumbbells overhand but have palms facing each other.
  • Hinge forward at hips while keeping back straight so torso is nearly parallel to ground, keeping slight bend in knees for stability
  • Allow arms to hang straight down towards floor with elbows slightly bent
  • Begin movement by retracting shoulder blades (pulling them back) and keeping upper arms close to sides
  • While keeping elbows in fixed position, exhale and extend arms straight back behind, focusing on contracting triceps
  • Slowly lower dumbbells back down to starting position while maintaining control over movement

Alternating Inner Bicep Curl to Front Overhead Press

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

  • Stand with feet shoulder-width apart, holding dumbbell in each hand by sides with palms facing inward towards body in neutral grip position
  • Begin by curling one dumbbell towards shoulder while keeping upper arm stationary
  • Rotate palm inward so it faces shoulder at top of movement
  • After completing bicep curl, instead of lowering dumbbell back to side, drive hand with palm still facing inward straight up to overhead press
  • Lower dumbbell back to starting position in controlled manner
  • Repeat same movement with other arm while maintaining smooth, controlled pace

Tricep Pulses

Woman doing triceps workout with light dumbbellShutterstock

  • Stand with feet shoulder-width apart and hold dumbbell in each hand
  • Hinge forward at hips, keeping back flat and chest up until torso is almost parallel to ground
  • With slight bend in elbows, lift dumbbells upward and behind by extending arms straight back. Keep upper arms close to sides throughout movement.
  • Once arms are fully extended, initiate small, controlled pulses by moving dumbbells slowly up and closer together in short range of motion. Focus on squeezing triceps with each pulse (avoiding swinging, jerking motions, as movement should be isolated to triceps.)

Related: How to Lose 5 Pounds of Bloating ASAP, According to an Expert

Bent over Curl to Kickback

Crop sportswoman doing triceps kickbacksShutterstock

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand
  • Hinge forward at hips, keeping back flat and chest up until the torso is almost parallel to the ground. Allow arms to hang straight down towards the floor with palms facing the body.
  • Bend elbows and curl dumbbells towards shoulders, keeping upper arms close to sides. Squeeze the biceps at the top of the movement.
  • Straighten arms behind while keeping upper arms stationary. Palms should now be facing upwards towards the ceiling.
  • With arms fully extended behind, engage triceps and straighten elbows further, lifting dumbbells towards ceiling. Focus on squeezing triceps at top of movement.
  • Return to starting position

💪🔥Body Booster: If you want to transform flabby arms, do exercises that target the biceps and triceps. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Portrait of fit middle aged woman doing arm stretching isolated on grey background
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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


Push-Ups

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

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

Tricep Dips

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

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

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Plank to Push-Up

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

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

Arm Circles

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

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

Diamond Push-Ups

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

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

RELATED: Lose Weight Faster with These 11 Effective Workouts

Inchworms

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

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

Elevated Push-Ups

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

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

Shoulder Taps

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

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

Tricep Extensions

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

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

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

Wall Push-Ups

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

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

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

Attractive young fitness woman holding dumbell. Fitness woman. Fit woman in nature in spring. Happy blonde lifting dumbbells
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.


Overall Fat-Burning

Dr_Alan_Mandell_motivationaldoc4Copyright motivationaldoc/YouTube

You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.

Water and Nutrition

Beautiful running woman making a break to drink a water form bottleShutterstock

Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”

Make It Fun

beautiful young girl walking in forest in running clothes standing on logShutterstock

Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”

Use the Incline

Legs of woman running on treadmillShutterstock

Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”

Swimming Workouts

Female swimming front crawl.Shutterstock

Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”

Exercise #1: Light Dumbbells

Fit woman at the gym lifting weightsShutterstock

Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”

Exercise #2: Bench Dips

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

Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”

Exercise #3: Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Exercise #4: Resistance Bands

Young female athlete using resistance band while working out in the living room.Shutterstock

Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Aliza Olive, MD 2025 glp1enhanced
Copyright glp1enhanced/Instagram
Evidence-Based

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

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

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

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

Shutterstock

Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

Shutterstock

Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. 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.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

Shutterstock

Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Wake Up

Cheerful woman is waking up, bed, bedroom, sleep, sleeping,

Shutterstock

She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

healthy beautiful young woman holding glass of water, drinking, morning, sunrise, sunset

Shutterstock

She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

Happy Romantic Middle Aged Couple Enjoying Beautiful Sunset Walk on the Beach. Travel Vacation Retirement Lifestyle Concept

Shutterstock

And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

Fitness woman celebrating fitness workout success and motivation towards the sea and sunset.

Shutterstock

The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
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.

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

Shutterstock

When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,Does​ How Much Lysine You Need DailyShutterstock

Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

Shutterstock

These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

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

The bottom line on GLP success

lifestyle concept - beautiful happy woman enjoying summer outdoors, success, celebrate

Shutterstock

Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Kait Malthaner healthcoachkait
Copyright healthcoachkait/Instagram/Shutterstock
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.

Finding truly carb-free foods can feel like searching for a needle in a haystack. Kait Malthaner, a certified health and nutrition coach specialising in blood sugar control and insulin resistance (aka Health Coach Kait), cuts through the confusion as a certified health and nutrition coach specializing in blood sugar control and insulin resistance. Kait is offering genuine guidance without the misleading information that plagues many nutrition resources. Discover her list of zero-carb and low-carb foods that will transform your keto or low-carb lifestyle today.

Beef

As Kait explains in her video, "All types of meat contain zero carbohydrates." Beef tops the list as an excellent protein source with absolutely no carbs. According to Mayo Clinic, beef provides essential nutrients like iron, zinc, and vitamin B12, crucial for energy production and immune function. Kait warns to "watch out for anything that has been pre-marinated or comes with any sauce. These are usually filled with sugar and will not be zero carb." Choose grass-fed options when possible for higher omega-3 content and better fatty acid profiles.

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

Chicken

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Chicken makes Kait's list of meats that "contain zero carbohydrates." This versatile protein source is not only carb-free but also lower in saturated fat than red meat. The Harvard T.H. Chan School of Public Health notes that chicken provides essential amino acids needed for muscle repair and growth. From roasting to grilling to air-frying, chicken adapts to countless preparation methods while keeping your carb count at zero, making it a staple for any low-carb meal plan.

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,Pan​9. PorkShutterstock

Pork is another meat that Kait confirms "contain(s) zero carbohydrates." This versatile protein provides thiamine (vitamin B1) at levels higher than most other foods, according to the National Institutes of Health. Pork tenderloin is particularly lean, while fattier cuts like bacon can add flavor to low-carb meals. However, Kait cautions, "with bacon, more often than not, there is added sugar as a preservative. Now if there is less than one gram, that's not really worth fussing over, but some brands will have more added, so make sure to check your labels."

Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

Turkey joins Kait's lineup of meats that "contain zero carbohydrates." Beyond being carb-free, turkey is notably high in protein while being lower in fat than many other meats. The Cleveland Clinic highlights turkey as an excellent source of selenium, a mineral that supports thyroid function and acts as an antioxidant in the body. Both white and dark meat contain zero carbs, though dark meat offers more iron and zinc, making turkey a nutritionally valuable addition to your zero-carb food arsenal.

Lamb

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Kait includes lamb on her list of meats that "contain zero carbohydrates." This flavorful red meat not only provides protein but also delivers a significant amount of conjugated linoleic acid (CLA), which may have anti-inflammatory properties according to research published by the National Institutes of Health. Lamb also contains taurine, an amino acid that supports cardiovascular health and neurological function. For optimal nutritional value, select grass-fed lamb when possible, as it typically contains higher levels of beneficial omega-3 fatty acids.

Bison

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

Bison makes Kait's list as one of the meats that "contain zero carbohydrates." This leaner alternative to beef provides protein with less fat and fewer calories. According to the USDA, bison meat contains higher levels of certain nutrients compared to conventional beef, including more iron and some B vitamins. This game meat offers a rich, slightly sweet flavor while keeping your carb count at absolute zero, making it an excellent choice for those looking to diversify their protein sources on a ketogenic diet.

Duck

Peking Duck

Shutterstock

Duck appears on Kait's list of meats that "contain zero carbohydrates." This poultry option is richer in flavor than chicken while remaining completely carb-free. The Cleveland Clinic notes that duck provides more iron than chicken or turkey, supporting healthy oxygen transport throughout the body. Though higher in fat than some poultry options, this makes duck particularly suitable for keto diets where healthy fats are encouraged. The skin can be rendered to create duck fat, which Kait also lists as a zero-carb cooking fat.

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

Salmon

Frying pan with two salmon steaks and herbs, Shallow dof.

Shutterstock

Moving to seafood, Kait confirms that "Salmon, sardines, mackerel, tuna, shrimp, crab, lobster, cod, trout, bass, anchovies, and herring...all contain zero carbohydrates." Salmon stands out for its exceptional omega-3 fatty acid content. Harvard Medical School emphasizes that these fatty acids support heart health by reducing inflammation and lowering triglycerides. Wild-caught salmon also provides vitamin D, a nutrient many Americans lack. This flavorful fish delivers protein and healthy fats without adding a single carb to your daily count.

Sardines

Freshly grilled sardines on a silver plate fish​7. SardinesShutterstock

Kait includes sardines in her list of seafood that "all contain zero carbohydrates." These small fish pack a nutritional punch far beyond their size. The Harvard T.H. Chan School of Public Health notes that sardines are one of the best sources of calcium when consumed with bones, providing more than dairy products without the carbs. They're also rich in vitamin B12, which supports nervous system function and energy production. As a sustainable seafood choice that requires no refrigeration when canned, sardines offer convenience and nutrition without carbs.

Mackerel

Mackerels served on silver plate with lemon, fish

Shutterstock

Mackerel makes Kait's list of seafood options that "all contain zero carbohydrates." This fatty fish provides one of the highest concentrations of omega-3 fatty acids available, according to the National Institutes of Health. Mackerel also delivers vitamin D, B12, and selenium – all crucial nutrients that many people don't get enough of. The American Heart Association recommends fatty fish like mackerel for heart health, making it a smart choice for those following both heart-healthy and ketogenic dietary patterns.

Tuna

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a table​Tuna and Salmon: Protein-Rich Fish OptionsShutterstock

Kait lists tuna among the seafood options that "all contain zero carbohydrates." This widely available fish provides lean protein with virtually no fat, making it one of the most protein-dense foods you can eat. According to Mayo Clinic, tuna provides significant amounts of selenium and vitamin D. Canned varieties offer convenience and long shelf life, while fresh tuna steaks provide a meaty texture perfect for grilling. Either way, tuna delivers substantial nutrition while keeping your carb count at zero.

Shrimp

Whole fresh peeled cooked prawns in bowl

Shutterstock

Shrimp appears on Kait's list of seafood that "all contain zero carbohydrates." These versatile shellfish are not only carb-free but also extremely low in fat while providing high-quality protein. The Cleveland Clinic highlights that shrimp contain astaxanthin, a carotenoid with antioxidant properties that may support brain and nervous system health. Though once controversial for their cholesterol content, research published in the Journal of the American College of Nutrition suggests that shrimp consumption doesn't negatively impact heart disease risk factors.

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

American Cheese

Slices of tasty processed cheese on white marble background

Shutterstock

Kait notes that "Most cheeses are only going to have trace amounts of carbohydrates with less than one gram total carbs per serve," and includes American cheese in her zero-carb list. While processed, American cheese still provides calcium and protein without significant carbs. The National Dairy Council explains that the meltability of American cheese comes from its emulsifiers, making it perfect for keto-friendly burgers or omelets. For the most nutritional value, look for varieties with the shortest ingredient lists and minimal additives.

Blue Cheese

Blue cheese

Shutterstock

Blue cheese appears on Kait's list of zero-carb cheeses. This distinctive, boldly flavored cheese offers more than just zero carbs – it also provides beneficial compounds from its unique mold cultures. Research published in the Journal of Agricultural and Food Chemistry found that blue cheese contains compounds that may have anti-inflammatory properties. The strong flavor means a little goes a long way, helping you add richness to salads, steaks, or vegetable dishes without adding carbs to your daily count.

Parmesan

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

Parmesan makes Kait's list of zero-carb cheeses. This hard, aged cheese provides significant protein along with calcium and phosphorus, which work together to support bone health. According to Harvard Health, aged cheeses like parmesan contain minimal lactose, making them suitable for those with lactose sensitivity. Parmesan's concentrated flavor means small amounts can enhance dishes without adding carbs, and its long shelf life makes it a practical staple for low-carb kitchens.

Feta

Fresh Greek Feta Cheese. Healthy ingredient for cooking salad. Chopped Goat feta cheese with herbs.

Shutterstock

Feta appears on Kait's list of zero-carb cheeses. This tangy Greek cheese provides beneficial probiotics due to its fermentation process, according to research published in the Journal of Dairy Science. Feta contains less fat than many other cheeses while providing calcium, phosphorus, and protein. Made traditionally from sheep's milk or a combination of sheep and goat milk, feta offers distinctive flavor for zero carbs, making it an excellent addition to salads, egg dishes, and more on a ketogenic diet.

Cheddar

British cheeses collection, Scottish coloured and English matured cheddar cheeses close up

Shutterstock

Cheddar is included in Kait's zero-carb cheese list. This versatile cheese provides substantial amounts of vitamin K2, which plays an important role in bone and cardiovascular health, according to research published in the Journal of Nutrition. The aging process of cheddar reduces its lactose content to negligible levels, making it both zero-carb and more digestible for those with mild lactose intolerance. From mild to extra-sharp varieties, cheddar offers flavor options while maintaining its zero-carb status.

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

Chicken Eggs

Fresh chicken eggs​7. EggsShutterstock

Kait includes "Chicken eggs, duck eggs, fish eggs, also known as roe" in her list of zero-carb animal products. Chicken eggs provide complete protein containing all essential amino acids in the ideal ratios for human nutrition. According to the Harvard T.H. Chan School of Public Health, eggs also provide choline, a nutrient crucial for brain health and often lacking in the average diet. With less than 1g of carbohydrate per egg, they're practically carb-free while offering versatility in cooking methods from boiling to frying to baking.

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Duck eggs appear on Kait's list of zero-carb animal products. Larger than chicken eggs, duck eggs provide more protein, fat, and nutrients per egg. According to USDA data, duck eggs contain more omega-3 fatty acids than chicken eggs. Their higher fat content and extra-large, rich yolks make them particularly valuable for baking on a keto diet, where they can provide stability and richness without the need for carb-heavy ingredients. The minimal carb content makes them suitable for even the strictest low-carb approaches.

Fish Eggs (Roe)

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

Kait includes "fish eggs, also known as roe" on her zero-carb animal products list. This delicacy isn't just luxurious – it's also nutritionally dense. According to the National Institutes of Health, fish roe provides exceptional amounts of omega-3 fatty acids and vitamin D. It also contains unique phospholipids that support brain health. Whether enjoying caviar, salmon roe, or tobiko, you're getting substantial nutrition with virtually no carbohydrates, making fish eggs a nutrient-dense option for special occasions on a ketogenic diet.

Beef Bone Broth

Homemade Organic Beef Bone Broth in a Bowl

Shutterstock

Kait lists "beef bone broth, chicken bone broth, fish bone broth" among zero-carb animal products. Beef bone broth provides collagen, which breaks down into gelatin during the cooking process. According to Harvard Health, collagen proteins may support joint health and gut integrity. The nutrients extracted during the long simmering process include minerals like calcium, magnesium, and phosphorus in forms easily absorbed by the body. With no carbs and a satisfying umami flavor, beef bone broth makes an excellent base for low-carb soups or a warming beverage.

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

Chicken Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

Chicken bone broth appears on Kait's list of zero-carb animal products. This traditional food provides glycine, an amino acid that supports detoxification pathways and may improve sleep quality, according to research published in the journal Nutrients. The Cleveland Clinic notes that the gentle simmering of bones extracts minerals in forms that are easily absorbed by the body. Chicken bone broth offers lighter flavor than beef varieties while maintaining zero carbohydrates, making it versatile for cooking or sipping throughout your keto journey.

Butter

Butter​Real ButterShutterstock

Kait lists "Butter, ghee, beef tallow, coconut oil, avocado oil, olive oil, MCT oil, flaxseed oil, cod liver oil, palm oil, duck fat, chicken fat, and bacon grease" as zero-carb fats and oils. Butter contains butyrate, a short-chain fatty acid that may support gut health, according to research published in the World Journal of Gastroenterology. The Cleveland Clinic notes that butter also provides fat-soluble vitamins A, D, E, and K2, particularly when sourced from grass-fed cows. With no carbohydrates, butter adds richness and flavor to vegetables and proteins on a ketogenic diet.

Ghee

Pure OR Desi Ghee also known as clarified liquid butter. Selective focus

Shutterstock

Ghee makes Kait's list of zero-carb fats and oils. This clarified butter has had milk solids removed, making it virtually lactose-free and suitable for many who can't tolerate regular dairy. According to Ayurvedic tradition and supported by research in the Journal of Clinical and Diagnostic Research, ghee may support digestion and absorption of fat-soluble nutrients. With a higher smoke point than butter, ghee works well for high-heat cooking while maintaining zero carbohydrates, making it a versatile fat source for ketogenic cooking.

Beef Tallow

Creamy Homemade beef tallow glass , close-up

Shutterstock

Beef tallow appears on Kait's list of zero-carb fats and oils. This traditional cooking fat provides a stable option for high-heat cooking due to its high smoke point and predominance of saturated fats, which resist oxidation. Research from the USDA indicates that tallow from grass-fed cattle contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties. With absolutely no carbohydrates and a neutral flavor that won't overpower your food, beef tallow makes an excellent choice for frying or roasting on a ketogenic diet.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil is included in Kait's zero-carb fats and oils list. This tropical oil contains medium-chain triglycerides (MCTs) that are metabolized differently than longer-chain fats. According to the Harvard T.H. Chan School of Public Health, MCTs go directly to the liver where they can be converted to ketones, potentially supporting ketosis. The mild coconut flavor works well in both sweet and savory dishes, while the complete absence of carbohydrates makes it suitable for even the strictest ketogenic approach.

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

Avocado Oil

fresh avokado, green avocado and oil in bottle

Shutterstock

Avocado oil appears on Kait's list of zero-carb fats and oils. This heart-healthy oil is high in monounsaturated fats, particularly oleic acid, which research published in the American Journal of Clinical Nutrition suggests may help reduce inflammation. With one of the highest smoke points of any cooking oil (about 520°F), avocado oil is ideal for high-heat cooking methods. Mayo Clinic notes that it also provides vitamin E, an antioxidant that supports skin and immune health. With zero carbs, it's perfect for ketogenic cooking.

Mayonnaise

Close-up of mayonnaise on a spoon on a bright table.​SaucesShutterstock

Kait explains that "sauces will vary greatly depending on the brand. Most generic brands have added sugar and other ingredients you want to stay away from, but if you can find the following sauces with no added sugar from brands such as Primal Kitchen and Undivided Food Co., they will probably be less than one gram total carbs per serve." She includes mayonnaise on this list. Made primarily from eggs and oil, traditional mayonnaise contains minimal carbohydrates. Look for versions made with healthy oils like avocado oil rather than inflammatory seed oils for optimal nutrition on a ketogenic diet.

Sour Cream

Sour cream is stirred with a spoon in a bowl on a wooden background. Close up. High angle view.

Shutterstock

Sour cream appears on Kait's list of potentially zero-carb sauces. This fermented dairy product provides probiotics that support gut health, according to research published in the Journal of Dairy Science. While commercial varieties may contain stabilizers that add trace carbs, most sour cream contains less than 1g carbohydrate per serving, making it practically zero-carb. The Cleveland Clinic notes that fermented dairy products like sour cream may be easier to digest than fresh dairy for those with mild lactose sensitivity, making it a versatile condiment for your low-carb lifestyle.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetables​Leafy Greens (Bok Choy, Kale)Shutterstock

Kait explains, "It is impossible for any vegetable, or fruit for that matter, to truly be zero carb. However, the following vegetables have less than one gram total carbs per serve." She includes bok choy on this list. This Asian vegetable provides substantial vitamin K, which supports bone health and proper blood clotting, according to the National Institutes of Health. Bok choy also offers antioxidant compounds while keeping carbs minimal, making it an excellent addition to stir-fries or as a side dish on a ketogenic diet.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Arugula appears on Kait's list of vegetables with "less than one gram total carbs per serve." This peppery green provides nitrates that may support cardiovascular health by improving blood flow, according to research published in the Journal of Nutrition. Harvard Health highlights arugula as an excellent source of vitamin K and folate. With its distinctive flavor and minimal carbohydrate impact, arugula makes salads more interesting without compromising ketosis, making it a smart choice for adding variety to your low-carb meal plan.


RELATED:20 Superfoods for People Over 50

Iceberg Lettuce

Chopped iceberg lettuce -ingridient for cooking Studio Photo4. Lettuce (Iceberg): 14 caloriesShutterstock

Iceberg lettuce makes Kait's list of vegetables with "less than one gram total carbs per serve." While often dismissed as nutritionally empty, iceberg lettuce actually provides hydration, fiber, and small amounts of vitamins A and K, according to the USDA. Its high water content (96%) and crisp texture make it perfect for lettuce wraps as bread alternatives on a ketogenic diet. With virtually no carbohydrate impact, iceberg lettuce offers volume and crunch to meals without affecting blood sugar or ketosis.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

When discussing vegetables with slightly higher but still low carb counts, Kait includes "Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green bell pepper, mushrooms, and zucchini" as having under five grams of total carbohydrates. Asparagus provides inulin, a prebiotic fiber that supports gut health, according to research published in the British Journal of Nutrition. The Cleveland Clinic notes that asparagus also contains asparagine, a compound that acts as a natural diuretic, potentially helping reduce water retention. With low carb impact, asparagus makes an elegant side dish for keto meals.

Olives

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.​Healthy FatsShutterstock

In the fruit category, Kait lists "Olives and coconut flakes" as containing less than five grams of total carbohydrates. These savory fruits provide heart-healthy monounsaturated fats, primarily oleic acid. According to research published in the journal Nutrients, olives contain polyphenols that may have anti-inflammatory and antioxidant effects. Mayo Clinic highlights that the Mediterranean diet, which features olives prominently, is associated with heart health benefits. With minimal carbs and maximum flavor, olives make perfect keto-friendly snacks or recipe ingredients.

Macadamia Nuts

macadamia nuts peeledin bowl on wooden table background.

Shutterstock

Kait lists "Macadamia nuts, almonds, Brazil nuts, hazelnuts, hemp seeds, walnuts, sesame seeds, pecans, peanuts, chia seeds" among nuts and seeds with less than five grams of total carbs. Macadamias have the highest fat content of any nut, with over 75% coming from monounsaturated fats. According to the Journal of Nutrition, their favorable omega-3 to omega-6 ratio may support cardiovascular health. With only about 4 grams of carbs per ounce and substantial manganese content, macadamias offer luxurious texture and flavor for keto snacking or recipes.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Almonds appear on Kait's list of nuts with less than five grams of total carbs. These versatile nuts provide vitamin E, magnesium, and fiber while keeping carbs relatively low. According to research published in the Journal of the American Heart Association, regular almond consumption may help improve cholesterol profiles. Harvard Health notes that almonds provide L-arginine, an amino acid that supports healthy blood vessel function. With approximately 3g net carbs per ounce, almonds offer nutrition and versatility while fitting into ketogenic macronutrient targets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

When discussing dairy beyond zero-carb options, Kait mentions "Cottage cheese, ricotta, and heavy cream" as having slightly higher carbs but still suitable for low-carb diets. Cottage cheese provides casein protein, which digests slowly and may support muscle maintenance during overnight fasting, according to research in the British Journal of Nutrition. The Cleveland Clinic highlights cottage cheese as a good source of selenium, which supports thyroid function. With approximately 3-4g carbs per half-cup, cottage cheese can fit into even strict ketogenic diets when portioned appropriately. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.