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

9 Best Bodyweight Exercises for Muscle Gain

Build muscle anywhere with these 9 go-to exercises.

Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Alek Korab
Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Alek Korab
Fitness & Workouts

Want to ditch the gym fees and sculpt a muscular physique from the comfort of your own home? Look no further than bodyweight exercises! These powerful moves utilize your own bodyweight as resistance, making them effective, accessible, and adaptable to any fitness level. This guide dives into the top 9 bodyweight exercises recommended by fitness experts, targeting all major muscle groups for a balanced and impressive build. From the king of upper body, the pull-up, to core-strengthening crunches and postpartum-friendly pelvic tilts.

1. Pull-Ups

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Luke Jones, a certified personal trainer and movement coach with over a decade of experience at HERO Movement, shares, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." He advises beginners to start by practicing hanging from the bar, then "when you're able to hang for 30-60 seconds at a time, from there you can progress to eccentric pullups (slowly lowering down from the top position), band or partner-assisted pullups, and finally, full pullups or chin-ups."

Tina Salicco Jackson, a certified Functional Diagnostic Nutrition Practitioner and fitness competitor, also advocates for pull-ups, noting their ability to work multiple muscle groups and their adaptability for home workouts.

"Known as one of the most effective back exercises, pull-ups strengthen the biceps, forearms, rhomboids, Latissimus Dorsi, middle and lower trapezius muscles," says Christopher Clarke, certified personal trainer. "Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Steps:

  1. Stand underneath a pull-up or a secure overhead horizontal bar.
  2. Grab the bar with an overhand grip shoulder-width apart.
  3. Keep your body straight and pull your body upward placing your chin above the bar.
  4. Lower your body back to the starting position and repeat."

Related: I’m a Dietitian and These Are Snacks I Eat Daily

2. Push-Ups

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

"Various pushup variations or dips can be effective for building musculature around the chest, shoulders, and triceps," states Jones. He suggests using gymnastic rings to increase the challenge and aid in building shoulder mobility and stability.

Push-ups are "the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improves posture by strengthening core muscles," says Clarke.

"Steps:

  1. Get down on your hands and knees.
  2. Place your hands slightly outside your shoulder width.
  3. Lock and straighten your legs together.
  4. Lower your body until your elbows are at a 90-degree angle.
  5. Pause and return to starting position. Repeat."

3. Lower Body Exercises

Fitness woman doing pistol squat outdoors.Shutterstock

Jones notes the effectiveness of bodyweight exercises for the lower body, "Simply performing bodyweight squats for high reps can be effective, as can single-leg squats and lunges." He also mentions the importance of plyometric drills such as jumps and bounds for building power.

4. Single Leg Walkout with Push-Up

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studioShutterstock

Eric Rakofsky, a certified personal trainer at The Kollective gym in Austin, Texas, recommends, “The Absolute Best bodyweight exercise you can do is a single-leg walkout with a push-up. It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. Squats

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

Christopher Clarke, a certified personal trainer, regards squats as the cornerstone of lower body exercises. "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain," he explains.

"Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges," says Jones. Says Clarke: "The cherry of lower body exercises, squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles. Squats help improve balance, strengthen core muscles and prevent back pain.

Steps:

  1. Stand with feet shoulder-width apart.
  2. Push your hips back.

As if you are sitting down on a chair.

  1. Bend your knees, while keeping your back straight, knees behind your toes and face forward.
  2. Squat until your hips are level with your knees and return to starting position. Repeat."

6. Lunges

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Clarke continues, "Lunges target the gluteal, hamstring, hip, and calf muscles, building lean muscles and strengthening large lower-body muscle groups.

Steps:

  1. Start in a standing position, legs shoulder-width apart.
  2. Extend your arms to the side with palms facing your body.
  3. Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree angle, hold position and then return to the starting lunge position. Repeat."

7. Crunches

Sports and healthy lifestyle. Young man doing crunches on the ocean beach.Shutterstock

"Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus and transverse abdominis muscles. They improve posture, lower back pain and boost mobility. Crunches can help develop well-defined abdominal muscles and build a six-pack," says Clarke:

"Steps:

  1. Lie down on your back.
  2. Place your legs together, bend your knees and plant your feet on the floor.
  3. Place your hands crossed on your chest.
  4. Curl up and forward lifting shoulders and head off the floor.
  5. Hold the top position and return to the floor. Repeat."

8. Pelvic Tilts

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Leslie Ann of LeslieAnn Fit, a personal fitness trainer specializing in postpartum fitness, emphasizes exercises for new mothers, like pelvic tilts. "This exercise engages your core muscles including your abdomen and pelvic floor," says Leslie Ann. "By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area. Thus increasing overall muscle gain to the core and abdominals - important for postpartum recovery and return to fitness. To start this exercise, lie on your back with knees bent and feet flat on the floor. Belly breathe in and on the exhale press your lower back into the floor by shifting your pelvis upward. Then, pull your navel to your spine and hold for a few seconds (this activates the deep core muscles). Belly breathe in and slightly arch your back by moving your pelvis into the floor. Repeat for 10-15 reps in a slow and controlled manner."

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

9. Bird Dogs

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

"This exercise contributes to strengthening and toning your core muscles, including the abdominals," says Leslie Ann. "They activate and engage these muscles without adding too much pressure to the pelvic floor or the weakened core muscles. To perform a bird, start on your hands and knees, ensuring your hands are directly below your shoulders and knees below hips. Belly breathe in and on the exhale, pull your navel to your spine. Keeping a neutral spine position, inhale while keeping your navel pulled towards the spine and extend your right arm forward and your left leg backward at the same time. Hold for a few seconds and exhale towards the starting position, ensuring you keep your navel pulled towards your spine. repeat on the opposite side for a total of 10-15 reps per side in a slow and controlled manner. Feel free to incorporate a light dumbbell to add intensity to this exercise and work those core muscles!"

💪🔥Body Booster: Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

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Fitness & Workouts

9 Best Bodyweight Exercises for Muscle Gain

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
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.

Want to ditch the gym fees and sculpt a muscular physique from the comfort of your own home? Look no further than bodyweight exercises! These powerful moves utilize your own bodyweight as resistance, making them effective, accessible, and adaptable to any fitness level. This guide dives into the top 9 bodyweight exercises recommended by fitness experts, targeting all major muscle groups for a balanced and impressive build. From the king of upper body, the pull-up, to core-strengthening crunches and postpartum-friendly pelvic tilts.

1. Pull-Ups

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Luke Jones, a certified personal trainer and movement coach with over a decade of experience at HERO Movement, shares, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." He advises beginners to start by practicing hanging from the bar, then "when you're able to hang for 30-60 seconds at a time, from there you can progress to eccentric pullups (slowly lowering down from the top position), band or partner-assisted pullups, and finally, full pullups or chin-ups."

Tina Salicco Jackson, a certified Functional Diagnostic Nutrition Practitioner and fitness competitor, also advocates for pull-ups, noting their ability to work multiple muscle groups and their adaptability for home workouts.

"Known as one of the most effective back exercises, pull-ups strengthen the biceps, forearms, rhomboids, Latissimus Dorsi, middle and lower trapezius muscles," says Christopher Clarke, certified personal trainer. "Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Steps:

  1. Stand underneath a pull-up or a secure overhead horizontal bar.
  2. Grab the bar with an overhand grip shoulder-width apart.
  3. Keep your body straight and pull your body upward placing your chin above the bar.
  4. Lower your body back to the starting position and repeat."

Related: I’m a Dietitian and These Are Snacks I Eat Daily

2. Push-Ups

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

"Various pushup variations or dips can be effective for building musculature around the chest, shoulders, and triceps," states Jones. He suggests using gymnastic rings to increase the challenge and aid in building shoulder mobility and stability.

Push-ups are "the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improves posture by strengthening core muscles," says Clarke.

"Steps:

  1. Get down on your hands and knees.
  2. Place your hands slightly outside your shoulder width.
  3. Lock and straighten your legs together.
  4. Lower your body until your elbows are at a 90-degree angle.
  5. Pause and return to starting position. Repeat."

3. Lower Body Exercises

Fitness woman doing pistol squat outdoors.Shutterstock

Jones notes the effectiveness of bodyweight exercises for the lower body, "Simply performing bodyweight squats for high reps can be effective, as can single-leg squats and lunges." He also mentions the importance of plyometric drills such as jumps and bounds for building power.

4. Single Leg Walkout with Push-Up

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studioShutterstock

Eric Rakofsky, a certified personal trainer at The Kollective gym in Austin, Texas, recommends, “The Absolute Best bodyweight exercise you can do is a single-leg walkout with a push-up. It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. Squats

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

Christopher Clarke, a certified personal trainer, regards squats as the cornerstone of lower body exercises. "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain," he explains.

"Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges," says Jones. Says Clarke: "The cherry of lower body exercises, squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles. Squats help improve balance, strengthen core muscles and prevent back pain.

Steps:

  1. Stand with feet shoulder-width apart.
  2. Push your hips back.

As if you are sitting down on a chair.

  1. Bend your knees, while keeping your back straight, knees behind your toes and face forward.
  2. Squat until your hips are level with your knees and return to starting position. Repeat."

6. Lunges

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Clarke continues, "Lunges target the gluteal, hamstring, hip, and calf muscles, building lean muscles and strengthening large lower-body muscle groups.

Steps:

  1. Start in a standing position, legs shoulder-width apart.
  2. Extend your arms to the side with palms facing your body.
  3. Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree angle, hold position and then return to the starting lunge position. Repeat."

7. Crunches

Sports and healthy lifestyle. Young man doing crunches on the ocean beach.Shutterstock

"Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus and transverse abdominis muscles. They improve posture, lower back pain and boost mobility. Crunches can help develop well-defined abdominal muscles and build a six-pack," says Clarke:

"Steps:

  1. Lie down on your back.
  2. Place your legs together, bend your knees and plant your feet on the floor.
  3. Place your hands crossed on your chest.
  4. Curl up and forward lifting shoulders and head off the floor.
  5. Hold the top position and return to the floor. Repeat."

8. Pelvic Tilts

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Leslie Ann of LeslieAnn Fit, a personal fitness trainer specializing in postpartum fitness, emphasizes exercises for new mothers, like pelvic tilts. "This exercise engages your core muscles including your abdomen and pelvic floor," says Leslie Ann. "By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area. Thus increasing overall muscle gain to the core and abdominals - important for postpartum recovery and return to fitness. To start this exercise, lie on your back with knees bent and feet flat on the floor. Belly breathe in and on the exhale press your lower back into the floor by shifting your pelvis upward. Then, pull your navel to your spine and hold for a few seconds (this activates the deep core muscles). Belly breathe in and slightly arch your back by moving your pelvis into the floor. Repeat for 10-15 reps in a slow and controlled manner."

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

9. Bird Dogs

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

"This exercise contributes to strengthening and toning your core muscles, including the abdominals," says Leslie Ann. "They activate and engage these muscles without adding too much pressure to the pelvic floor or the weakened core muscles. To perform a bird, start on your hands and knees, ensuring your hands are directly below your shoulders and knees below hips. Belly breathe in and on the exhale, pull your navel to your spine. Keeping a neutral spine position, inhale while keeping your navel pulled towards the spine and extend your right arm forward and your left leg backward at the same time. Hold for a few seconds and exhale towards the starting position, ensuring you keep your navel pulled towards your spine. repeat on the opposite side for a total of 10-15 reps per side in a slow and controlled manner. Feel free to incorporate a light dumbbell to add intensity to this exercise and work those core muscles!"

💪🔥Body Booster: Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Fitness & Workouts

7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon

Jen_Rulon1
coachjenrulon/Instagram
Jen Rulon
By Jen RulonMay 19, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
See Full Bio
Follow:
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.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.

During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

Hispanic woman doing squats on a bench by the oceanShutterstock

One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

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

The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

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

The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

Athletic woman training on horizontal bar in gym pull upsShutterstock

The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.Shutterstock

The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

Attractive young woman doing sit up exercise with machine at the gym.Shutterstock

Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

Jen_Rulon2coachjenrulon/Instagram

I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

Fitness & Workouts

5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Jamie Maitland
Copyright jamiemaitland/Instagram
Jamie Maitland
By Jamie MaitlandOct 14, 2024
Jamie Maitland
Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach
See Full Bio
Follow:
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.

Bodyweight exercises are a great way to help reduce belly fat however—just to keep things real—what you eat also plays a huge roll so be mindful of your food choices as well! One of my favorite things about body weight exercises is the convenience—you can literally do them anywhere, at home, in the park, or even at the gym. You now have zero excuses to not get a workout in as they require no equipment.

Bodyweight Exercises Increase Heart Rate, and Help Burn Calories

Side note: bodyweight exercises can help engage multiple muscle groups, which helps not only with fat loss but also with building strength and stamina. When doing bodyweight exercises, you’re not just working your core; you're also getting your heart rate up, which is a key factor when wanting to burn calories.

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Opt for High-Intensity Movements to Melt Fat

There are so many different styles of body weight exercises. But if you are looking especially to help melt belly fat, high-intensity movements can lead to a greater calorie burn even after your workout is done.

There Are Other Benefits of Them Aside From Blast Belly Fat

Before we get into these workout examples, I just want to remind you not to underestimate the benefits of these simple bodyweight exercises. First off, they really help with muscle coordination—these exercises require you to stay balanced and engage multiple muscle groups at once. This not only builds strength but also improves your neuromuscular control, which can boost your overall athletic performance. It's a win-win!

They Are Also Sustainable

And don’t forget about sustainability— Since bodyweight exercises don’t need any gym memberships or equipment, you can easily fit them into your lifestyle and hopefully sustain it as your new normal. This is super important for maintaining your fitness routine and keeping off any extra weight. Here are my top bodyweight exercises for losing belly fat.

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

Plank

  • How to Do It: Start in a push-up position but rest on your forearms instead, with elbows under your shoulders (no seriously though, form in everything). Keep your body in a straight line from head to heels, and engage your core to keep your hips level.
  • Muscles Worked: This one mainly targets your core—think abs and obliques—but it also works your shoulders, back, and glutes. You’re welcome.
  • Tip: Try to hold for 30 seconds to a minute. If you're just starting, you can drop to your knees for an easier version. Focus on keeping that straight line! Close your eyes if it helps.

Mountain Climbers

  • How to Do It: Start in a plank position. Drive your right knee toward your chest, then quickly switch to bring your left knee forward. Keep alternating at a steady pace. If you want to target more waistline, try driving your knee towards your opposite elbow (alternating the twisted mountain climbers)
  • Muscles Worked: This move works your core and hip flexors, gives your shoulders a workout, and gives you a great cardio boost.
  • Tip: Start with 30 seconds of nonstop movement, and keep your core tight to avoid letting your hips rise too high.

Squats and Squat Jumps

  • How to Do It: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like you're sitting in a chair. Keep your chest lifted and back straight, then return to standing. When you feel confident, add an explosive jump to this move.
  • Muscles Worked: Squats mainly hit your quads, hamstrings, and glutes while also engaging your core for stability.
  • Tip: Go for 10-15 repetitions. Make sure your knees don’t go past your toes, and keep your weight in your heels!

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

Half Burpees

  • How to Do It: Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position, then jump your feet back to the squat and explosively jump up. I know these are not everyone's favorite however, they work!
  • Muscles Worked: This full-body move targets your chest, arms, legs, and core, and it really gets your heart rate up.
  • Tip: Begin with 5-10 reps. Focus on your form—speed will come with practice!

Bicycle Crunches

  • How to Do It: Lie on your back with your hands behind your head and lift your legs to a tabletop position. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion. Doing this right is super important! Don’t just mindlessly whale your legs around. Think about what you're doing and execute accordingly.
  • Muscles Worked: This one really engages your abs and obliques, making it great for targeting that belly area.
  • Tip: Aim for 15-20 reps on each side, focusing on controlled movements to really feel the burn.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Be Consistent

Bodyweight exercises can really be a game changer for reducing belly fat, especially with the workouts mentioned above. You’ll not only be working on your core but also getting your heart rate up, which is key for burning those calories. Plus, they’re fun and can be done anywhere, so there’s no excuse not to give them a shot! If you’re reading this, consider it your sign to — TAKE ACTION— it's one thing to read about these exercises and know what to do, but it’s a whole other scenario to actually act on it. Reminder: consistency is key—try to include these exercises regularly, and don’t hesitate to challenge yourself as you get stronger. Enjoy the process! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

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

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Leah Groth
By Leah GrothJan 03, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 ready to achieve all of your fitness goals in 2025 but aren’t sure what exercises to do? Keep it simple, urges one expert. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new post, she reveals that a few targeted exercises can help transform your figure. “If I could only choose 4 exercises to dramatically change your shape, these are your picks,” she says. “Here they are!”

These Exercises Target Multiple Muscle Groups at Once

What makes these four exercises great to add to your routine? “These are super effective because they target multiple muscle groups at once,” she explains. What makes them so great? They work by “helping you build strength, burn more calories and transform your body composition,” Louisiana says in her post.

RELATED: She Lost 45 Pounds in Her Garage by Doing These 3 Things

Squats

The first exercise she recommends? Squats, “any variation,” she says. “They work your quads, glutes, and hamstrings while improving mobility and overall strength.” Her go-tos are: “Back Squats, Front Squats & Bulgarian Split Squats.”

Pull-Ups or Lat Pulldowns

Next up are pull-ups or lat pulldowns. “Amazing for building upper body strength, target your back, shoulders, and biceps. They help create a strong V-shape (giving the illusion of a smaller waist,” she says.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Bench Press or Push-Ups

The third option of exercises? Bench press or push-ups. “These are great for working you chest, shoulders, and triceps while also engaging your core,” she says.

Deadlifts or RDLs

She also does deadlifts or Romanian deadlifts (RDLs). “Builds strength in your back, glutes, hamstrings and core. This is one of the best exercises for building strong, toned legs and glutes,” she says.

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

Do Them 2 to 3 Times a Week

How often should you do these exercises? “Aim to include each of these exercises 2-3 times per week in your workout routine,” she recommends, adding that they can be done with either dumbbells or barbells. “Just remember: Master proper form first. Gradually increase the weight every other week to continue challenging your muscles. For fat loss, pair these with eating in a calorie deficit and watch your body transform.” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

4 Best Exercises to Lose Flabby Arms

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Ferozan Mast
By Ferozan MastAug 26, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

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

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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

Fitness & Workouts

10-Min Walking Workout Burns Fat at Home

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Christopher Roback
By Christopher RobackFeb 14, 2025
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Habits to Help You Become “Unrecognizable"

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Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

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Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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