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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.

15 Tips for Building a Core of Steel

Here's how to specifically get your strongest core.

FACT CHECKED BY Christopher Roback
Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.
Shutterstock
FACT CHECKED BY Christopher Roback

People often ask me how to get a solid core, and I know why: My degree is in kinesiology with an emphasis on anatomy. I continued my education in exercise physiology and health-related sciences. Not to mention, I have multiple certifications such as but not limited to:


  • Certified personal trainer
  • Certified performance enhancement specialist
  • Corrective Exercise Specialist
  • Certified Pilates instructor
  • I also worked in a physical therapy office for 15 years.
  • I also worked as a contracted injury prevention specialist for 2 large entertainment corporations.

But the real reason I get asked is that my clients want to look good and feel good, and believe it starts with abs or a flat belly, aka, in their minds, "the core."

Core health is often a misunderstood term. The most common misunderstanding is that the core is just the abdominal muscles. When a doctor tells a patient to strengthen their core, the assumption is sit-ups or crunches. Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes.

All the muscles in the trunk: Rectus abdominis, transverse abdominis, the erector spinae muscles, the multifidus muscles, the internal and external obliques, the glute complex, the latissimus dorsi. (Just to name a few because the list is incredibly long.)

You might get the following health issues with a weak core: general Fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees. balance issues also arise from a weak core, which leads to an increased risk of falling and thereby incurring injuries.

1. Start With Strength Training and Pilates

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

As stated before, increasing core health is not just doing sit-ups and crunches. Core health includes strengthening muscles in the glutes, the legs, the back, the deep intrinsic pelvic floor muscles, and the abdominals. There is not one specific exercise that is the magic cure for core strength.

That said, Pilates and strength training are some of the most effective ways to strengthen all of the muscles in the core.

Related: How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

2. Even Better, Find a Strength-Training-Based Pilates Class

Women doing pilates exercises lying on pilates workout machines while their trainer guides them. Two fitness women being trained by a pilates instructor.Shutterstock

Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit; this includes leg and glute exercises, upper body and arm strengthening. And of course, focused abdominal and core work.

3. Focus on the Muscles That Surround Your Spine

Fitness woman working out in gym doing exercise for back. Athletic girl doing lat pulldownShutterstock

Focusing on the muscles that surround the spine, while maintaining mobility and essential movements of the spine as a focus. This includes muscles that surround the trunk, both front and back body.

4. Don’t Forget About the Obliques

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

Don’t forget about the obliques, this group of muscles wraps from back to front, around the side body. This muscle group helps with movement such as lateral flexion, extension, and flexion of the spine and of course rotation.

5. Remember There's All Types of Movement

Asian woman in sportswear doing crunch on exercising mat as home workout training routine. Attractive girl engage in her pursuit of healthy lifestyle and fit body physique. VigorousShutterstock

Exercises for the core and obliques aren’t just done in one singular plane or motion; core exercises focus on all types of movement such as flexion (rounding of the spine), extension(think of arching the back), rotation (twisting the torso), lateral flexion (side bending) and hinging (bending at the hip line.) Front line core work such as crunches and sit-ups work, but also prone planking exercises. Incorporating these types of movements into your workout regime help solidify the core.

6. Plank in Proper Alignment

Working her core muscles to the max with some planks. Shot of a young woman doing a plank exercise at the gym.Shutterstock

Planking incorporates more muscles of the core, but must be done in proper alignment. Too often, improper planking can lead to shoulder pain and low back pain,

7. Work Your Legs

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Core strength and stability also comes while working legs. The glutes attach at the pelvis area and then like train cars attach to lower leg muscles. Making sure the abdominal and pelvic floor muscles are engaged during lunging and squatting is essential to help maintain proper positioning. Split stance lunges can really tap into deep intrinsic pelvic floor stabilizing muscles, but they have to be engaged throughout the entire movement.

8. Brace Your Belly

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

While training upper body movements, remember to brace into the belly and maintain proper alignment into the spine. Even though the arm work is the focus, keeping the abdominals and core muscles active this will continue to strengthen the core. Proper spine alignment can also help strengthen the back muscles.

Related: The #1 Right Way to Lose Lower Stomach Fat

9. Target Appropriately

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

When doing core focused movements, it’s important to find the proper alignment and muscle utilization. When doing plank or crunches you want to make sure that the hip flexors aren’t over tightening and being the prime mover. We want to find the abdominal and core muscles and make them the prime target. We want to maintain proper lumbar spine alignment as well.

10. Tap Into Core Awareness

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

While doing movements that most people feel aren’t specifically targeted at the core, remember to tap into core awareness in order to help prevent injury and maximize the effectiveness of the exercise

11. Incorporate Balance Movements

Focused group training squats on half ball at fitness gymShutterstock

Incorporating balance movements, single leg movements, or movements done on an unstable surface can really bring awareness to core stability.

12. Breath Work is Essential

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

Breath work while training is essential: Inhale to fill up the back of the lungs, and as you exhale the air empties lungs and the diaphragm engages, which then helps deepen core engagement and strengthening.

13. Engage Constantly

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

Always remember it’s not just engaging the muscles at the beginning of an exercise, but constantly throughout the entirety of the movement.

14. Focus on Mobility

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Focus on mobility in the pelvis attachments and spine, Hip Flexor and hamstring stretches, glute stretches and rotational stretches. Maintaining mobility and strength in the spine and core really complement each other.

15. Shut Off Your Phone

Woman hand using is sliding to turn off the mobile phone to reduce power consumption. Technology and environment conceptShutterstock

Ineffective training is something we should all avoid. When choosing to participate in an exercise program, be present. Focus on alignment, breathing, and mind to muscle work. Shut off the phone and text messages, eliminate distractions and focus on making the most out of the time while you are working out.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Pilates for Life!

Woman training pilates on the reformer bed. Reformer pilates studio machine for fitness workouts in gym. Fit, healthy and strong authentical body. Fitness conceptShutterstock

For me, it’s all about applying my Pilates principles to every day, life, and every type of exercise I choose to engage in.

No matter what exercise regime you choose to participate in, having proper posture, alignment, and core engagement is essential to not only preventing injuries, but decreasing the risk of injuries in everyday life.

Strength training-based Pilates is an excellent complement to any type of activity. For example, if you are a runner participating in a functional strength training-based Pilates class, it will enhance your running speed and times.

Paige Johnson is a fitness instructor at Mantra Fitness.

More For You

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.
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.

People often ask me how to get a solid core, and I know why: My degree is in kinesiology with an emphasis on anatomy. I continued my education in exercise physiology and health-related sciences. Not to mention, I have multiple certifications such as but not limited to:


  • Certified personal trainer
  • Certified performance enhancement specialist
  • Corrective Exercise Specialist
  • Certified Pilates instructor
  • I also worked in a physical therapy office for 15 years.
  • I also worked as a contracted injury prevention specialist for 2 large entertainment corporations.

But the real reason I get asked is that my clients want to look good and feel good, and believe it starts with abs or a flat belly, aka, in their minds, "the core."

Core health is often a misunderstood term. The most common misunderstanding is that the core is just the abdominal muscles. When a doctor tells a patient to strengthen their core, the assumption is sit-ups or crunches. Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes.

All the muscles in the trunk: Rectus abdominis, transverse abdominis, the erector spinae muscles, the multifidus muscles, the internal and external obliques, the glute complex, the latissimus dorsi. (Just to name a few because the list is incredibly long.)

You might get the following health issues with a weak core: general Fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees. balance issues also arise from a weak core, which leads to an increased risk of falling and thereby incurring injuries.

1. Start With Strength Training and Pilates

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

As stated before, increasing core health is not just doing sit-ups and crunches. Core health includes strengthening muscles in the glutes, the legs, the back, the deep intrinsic pelvic floor muscles, and the abdominals. There is not one specific exercise that is the magic cure for core strength.

That said, Pilates and strength training are some of the most effective ways to strengthen all of the muscles in the core.

Related: How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

2. Even Better, Find a Strength-Training-Based Pilates Class

Women doing pilates exercises lying on pilates workout machines while their trainer guides them. Two fitness women being trained by a pilates instructor.Shutterstock

Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit; this includes leg and glute exercises, upper body and arm strengthening. And of course, focused abdominal and core work.

3. Focus on the Muscles That Surround Your Spine

Fitness woman working out in gym doing exercise for back. Athletic girl doing lat pulldownShutterstock

Focusing on the muscles that surround the spine, while maintaining mobility and essential movements of the spine as a focus. This includes muscles that surround the trunk, both front and back body.

4. Don’t Forget About the Obliques

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

Don’t forget about the obliques, this group of muscles wraps from back to front, around the side body. This muscle group helps with movement such as lateral flexion, extension, and flexion of the spine and of course rotation.

5. Remember There's All Types of Movement

Asian woman in sportswear doing crunch on exercising mat as home workout training routine. Attractive girl engage in her pursuit of healthy lifestyle and fit body physique. VigorousShutterstock

Exercises for the core and obliques aren’t just done in one singular plane or motion; core exercises focus on all types of movement such as flexion (rounding of the spine), extension(think of arching the back), rotation (twisting the torso), lateral flexion (side bending) and hinging (bending at the hip line.) Front line core work such as crunches and sit-ups work, but also prone planking exercises. Incorporating these types of movements into your workout regime help solidify the core.

6. Plank in Proper Alignment

Working her core muscles to the max with some planks. Shot of a young woman doing a plank exercise at the gym.Shutterstock

Planking incorporates more muscles of the core, but must be done in proper alignment. Too often, improper planking can lead to shoulder pain and low back pain,

7. Work Your Legs

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Core strength and stability also comes while working legs. The glutes attach at the pelvis area and then like train cars attach to lower leg muscles. Making sure the abdominal and pelvic floor muscles are engaged during lunging and squatting is essential to help maintain proper positioning. Split stance lunges can really tap into deep intrinsic pelvic floor stabilizing muscles, but they have to be engaged throughout the entire movement.

8. Brace Your Belly

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

While training upper body movements, remember to brace into the belly and maintain proper alignment into the spine. Even though the arm work is the focus, keeping the abdominals and core muscles active this will continue to strengthen the core. Proper spine alignment can also help strengthen the back muscles.

Related: The #1 Right Way to Lose Lower Stomach Fat

9. Target Appropriately

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

When doing core focused movements, it’s important to find the proper alignment and muscle utilization. When doing plank or crunches you want to make sure that the hip flexors aren’t over tightening and being the prime mover. We want to find the abdominal and core muscles and make them the prime target. We want to maintain proper lumbar spine alignment as well.

10. Tap Into Core Awareness

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

While doing movements that most people feel aren’t specifically targeted at the core, remember to tap into core awareness in order to help prevent injury and maximize the effectiveness of the exercise

11. Incorporate Balance Movements

Focused group training squats on half ball at fitness gymShutterstock

Incorporating balance movements, single leg movements, or movements done on an unstable surface can really bring awareness to core stability.

12. Breath Work is Essential

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

Breath work while training is essential: Inhale to fill up the back of the lungs, and as you exhale the air empties lungs and the diaphragm engages, which then helps deepen core engagement and strengthening.

13. Engage Constantly

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

Always remember it’s not just engaging the muscles at the beginning of an exercise, but constantly throughout the entirety of the movement.

14. Focus on Mobility

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Focus on mobility in the pelvis attachments and spine, Hip Flexor and hamstring stretches, glute stretches and rotational stretches. Maintaining mobility and strength in the spine and core really complement each other.

15. Shut Off Your Phone

Woman hand using is sliding to turn off the mobile phone to reduce power consumption. Technology and environment conceptShutterstock

Ineffective training is something we should all avoid. When choosing to participate in an exercise program, be present. Focus on alignment, breathing, and mind to muscle work. Shut off the phone and text messages, eliminate distractions and focus on making the most out of the time while you are working out.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Pilates for Life!

Woman training pilates on the reformer bed. Reformer pilates studio machine for fitness workouts in gym. Fit, healthy and strong authentical body. Fitness conceptShutterstock

For me, it’s all about applying my Pilates principles to every day, life, and every type of exercise I choose to engage in.

No matter what exercise regime you choose to participate in, having proper posture, alignment, and core engagement is essential to not only preventing injuries, but decreasing the risk of injuries in everyday life.

Strength training-based Pilates is an excellent complement to any type of activity. For example, if you are a runner participating in a functional strength training-based Pilates class, it will enhance your running speed and times.

Paige Johnson is a fitness instructor at Mantra Fitness.

Triathlon swim bike run triathlete man training for ironman race concept. Three pictures composite of fitness athlete running, biking, and swimming in ocean. Professional cyclist, runner, swimmer.
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.

Whether you are a triathlete, runner, cyclist, surfer, mom, or dad, strength training is critical to overall health and a triathlete’s training regimen. I would know. I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the University 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 coached CrossFit but 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.


Why should strength training be incorporated into the everyday healthy human? As discussed here, strength training will improve bone density, increase muscle strength and endurance, help build lean muscle, and improve overall quality of life. Let’s get into a little more detail about Strength Training for Triathletes as I'll outline five key strength-training exercises for triathletes: squats, push-ups, core work through Hollow Rocks, back squats, and a combination of leg presses and lunges to build a robust and efficient athletic physique.

The Benefits of Strength Training

Happy,Fitness,Woman,Celebrating,His,Success,Over,Black,BackgroundShutterstock

Did you know that adding strength training for endurance athletes will help them get faster in their races and training? Strength training will increase leg strength and improve your body’s efficiency in using energy and oxygen. Studies (see below) have shown that athletes who embark on an 8-week strength training program will increase their Running Efficiency (RE). What is RE? Running efficiency is using less energy at a faster speed but with proper running form.

Initial Steps to Take Before Strength Training

First, ensure you understand the exercises and gym equipment. When I work with my clients, I make sure they know basic movements well before I add weight to their program.

Next, if you don’t feel comfortable in the gym, I would sign up with a personal trainer, a boutique-style gym, or a CrossFit gym to provide and show that you are doing the exercises correctly.

If you know the exercises and how to use the machine and bars, you can reach out to me directly here to start a training program designed for your triathlon, or you can look online for other personal trainers to help you with a workout designed for your life.

My First Strength Training Exercises for Aspiring Triathletes

Triathlon swimming man. Male triathlete swimmer running out of ocean finishing swim race. Fit man ending swimming sprinting determined out of water in professional triathlon suit training for ironman.Shutterstock

A triathlete should focus on exercises that target the major muscle groups used in the swim, bike, and run. Most of these muscle groups are similar. As a coach, I will include exercises such as squats, deadlifts, leg presses, and lunges for the lower body. For the upper body, I will have them focus on pull-ups, chin-ups, rows, lat pull-downs, or seated rows on the machine. Of course, having a solid core with planks and crunches is a bonus! Let me explain three exercises to help the triathlete build their body into a robust and fast machine.

RELATED: 8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist

Squats

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

Squats are fantastic for targeting many leg muscles, such as quadriceps, glutes, and hamstrings. There are many options, such as air squats, back squats, dumbbell squats, goblet squats, and so on, so squats are one of my favorite exercises for the lower body.

Five Key Points to a Back Squat

  1. The shoulders and hips are aligned. The feet are slightly past the hip position, and the toes are turned out. The core is engaged. (Ladies, your hips are not that wide!)
  2. Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
  3. ​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
  4. If you are uncomfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
  5. Make sure you get a proper warm-up when performing squats. Activate the glutes, quadriceps, and hamstrings, but remember the shoulders and traps, as the bar is on the back.

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

Push-ups can be a challenge for many, but push-ups will also use many of the muscle groups that are great for swimmers and have a more muscular upper body for cycling and running. The muscles used in push-ups are the pectoral muscles, core, bicep, tricep, and shoulders.

Five Key Points to a Push-Up

  1. Close-handed push-ups involve aligning your hands with your shoulders. Wide-handed push-ups are another option. You have to figure out which works best for you.
  2. Make sure your scapulas (shoulder blades) are in a neutral position. When you do a push-up, we want them to move toward the center.
  3. Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
  4. When lowering your chest to the ground, the scapula will move toward the spine. Ideally, the chest should touch the ground. When you return, we want to see a full extension in the arms.
  5. That is fine if you need to go to your knees for a push-up. We still want to see "Rules" #3 and #4 when doing the push-ups.

Core Work

Full length profile shot of a young man stretching on an exercise mat isolated on white backgroundShutterstock

Core work is tricky because sit-ups are only the end-all for some athletes. I have an athlete who can not do sit-ups due to her back, so I have to develop new workouts to help her with her core. The same may apply to you. My favorite exercise for abs is Hollow Rocks, and if you can advance it, then V-Ups are fantastic, but let’s discuss Hollow Rocks.

Five Key Points to Hollow Rocks

  1. Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground.
  2. Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
  3. Start rocking back and forth through the hip to the bottom of the shoulder blades. Think of your joints NOT moving. Look at your feet.
  4. Once you master the “basic 1, 2, and 3” movements, you can advance. The first advancement is a single-leg extension. Work on holding the movement and then adding the rocking movement.
  5. Once you get 1 - 4 down, let’s add both legs. Practice holding first with both legs and then start rocking.

Common Pitfalls to Avoid

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

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 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 coaches or trainers, we want to improve your strength gradually. You don't lose your strength overnight and gain it overnight.
  2. Time To Recover: Rest is vital, whether you have a day off during the week or take 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 need better form, and try adding weights. 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, and 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.

RELATED: 6 Full-Body Workouts to Activate Every Muscle Group

Final Word From the 15x Ironman Triathlete

Jen_Rulon1coachjenrulon/Instagram

It is a delicate balance when it comes to strength training and getting ready for your triathlon. There will be off-seasons for triathlon training, during which you will incorporate more strength training, and when you are closer to races, you will pull back on your strength training.

As a 15x Ironman Triathlete and a coach for many triathletes, I ALWAYS remind them to have fun. We get to do this. We choose to do this. When I work with athletes getting ready for their first triathlon or Ironman Triathlon, I remind them that this will be their FIRST-ever event, and they will never get that feeling back.

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.

Strong woman and man holding heavy barbells in gym. Horizontal indoors shot
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 some strength-building secrets? Ask me. I've been a fitness coach for over five years, first getting certified through the National Academy of sports medicine as a personal trainer, and then I did their corrective exercise specialist program. I wanted to get more into the strength and performance side of coaching, so I then earned my CSCS from the National Strength and Conditioning Association. My focus has been on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.


For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Related: I’m a Nutritionist And Here Is Why You Should Be Eating More Sourdough Bread

The Top Secret to Strength Building

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light With Higher Reps

Athlete making effort to do last sit-upShutterstock

Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Focus on These Movements

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use free weights

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Uee free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat these Essentials

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Eat protein and carbohydrates. Most people focus on protein, but you need carbs to fuel your workouts.

Don't Forget Rest Days

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep!

Man sleeping on bed in bedroom at homeShutterstock

Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

Man foam rolling. Athlete stretches using foam roller.Shutterstock

Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After a Workout

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Think About Long-Term Gains

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Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Related: I Lost 100 Pounds While Eating This Kind of Spaghetti

Common Mistakes to Avoid When Strength Training

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The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent two-day-a-week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Precautions to Take Before Strength Training

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If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Final Word From the Pro Coach

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I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Don’t stress about workout intensity. Consistent gym visits are the secret to strength building.

Jordan Fernandez is a strength and conditioning coach and personal trainer at Trainer Academy
FACT CHECKED BY Christopher Roback
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.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "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." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "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 improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the 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."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Since fitness culture's inception, a sculpted chest has always been a badge of honor. With a quick glance, even the most untrained eye could tell who does and doesn’t lift just by the shape of someone's pecs. A well-developed chest comes from proper training, which means you’ll get stronger in some of the most important movements. The main muscles used when targeting the chest are the pec major, minor, and, to a lesser extent, the deltoid. These muscles work together to create adduction, or bringing your arms towards the centerline of the body, and also are responsible for flexion, bringing your arm forward from your body. Here are 12 essential steps to sculpt the ultimate chest.


1. Really Feel It

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Learn to feel your chest; now that you understand what the muscles of the chest do, try to focus on the sensation of them working during chest exercises.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

2. Visualize

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Visualize the muscles of your chest moving during the concentric and eccentric portions of the movement to deepen your mind-muscle connection.

3. Warm Up With a Light Weight

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Always ensure you’re properly warmed up before getting to working sets of chest exercises. I would advise against any deep stretching before training chest and instead advocate for 2-3 warm-up sets of the intended exercises with much lower weight and higher reps than what you actually intend to do. So warm up with a light weight and high reps to feel the burn in your chest before moving on to working sets.

4. Use an Appropriate Amount of Weight

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Use an appropriate amount of weight, something that allows you to feel in control of the weight for the entirety of the movement.

5. Use This Combo

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Always combine a fly motion with a press motion on days when you're training your chest; this ensures that your chest is being worked through both ranges of motion for which it is responsible.

Related: How I Went From 3XL to XS and Lost 120 Pounds Naturally

6. Alternate

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Alternate weekly with which motion you start with—for example week one you can start with cable flys then bench press, the following week start with bench press and then do cable flys.

7. Experiment

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Experiment with different exercises, use different machines, try different bench angles, and practice using both a barbell and dumbbell.

8. My Top 3 Movements

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After experimenting for years with different exercises, I’ve found that the top 3 movements that offer the biggest return for sculpting my chest are dips, incline bench, and cable flies. Dips are great as a bodyweight exercise and even better when you start adding weight to them, they’re touted as being especially good at sculpting the lower part of the pec but for me they hit the entire muscle, and they hit it hard. An incline bench, especially with a barbell, has always been a favorite of mine. The stretch I get at the bottom of the movement is better than any of the benching alternatives. Finally, standing flys using a cable system, I’ve tried every position available on cable pulley machines, top to bottom, and have found the best one for me is the setting that would be closest to my middle finger if I stood in the middle with my arms outstretched and palms facing forward. No other movement comes close to the control offered by these when targeting the chest.

Related: 12 Ways to Turn Your Dadbod Into a Fit Bod

9. Avoid These Mistakes

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The most common mistakes one might run into when training chest is sacrificing form to move more weight and allowing the secondary muscles to take control of the movement. Form is key not only in regards to safety but also for proper chest sculpting. While the former is self-explanatory, the latter ties into my previous point of establishing the mind-muscle connection with the chest. For longer than I liked to admit, when I just started lifting, I was doing chest exercises and only really utilizing secondary muscles like the triceps and shoulders. Developing that connection truly is step #1 in chest sculpting.

10. Protein Up

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Make sure that you’re consuming an adequate amount of protein to allow your muscles to recover from training session to training session properly. While it’s normally advocated to eat a minimum of 1g per 1lb of body mass, it’s certainly easier said than done. At minimum, shoot for 100gs of protein as a male and 80gs as a female, don’t stop there, if you have the opportunity to have more do so, but also don’t get hung up on thinking you need so much. As long as you have adequate nutrition throughout the day you’ll be making progress like anyone else.

11. Track Your Progress

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While tedious, tracking the weight used and the number of sets and reps you achieve during a workout is, without a doubt, the most effective way of tracking your progress. Although I’ve personally opted for a pen-and-paper route in the past, nothing is worse than opening your gym bag to realize you’ve lost your gym log. Simply using my phone has been my current strategy. Tracking also allows you to visualize your progress better and can be a useful tool when you inevitably hit a plateau. Life can’t always be without its road bumps and the gym is no different, but seeing trends in your progress will allow you to approach your next session better. The easiest way to deal with a plateau is to back down with the weight and try to hit more reps, doing this for 2-3 sessions and then attempting more than your previous best.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

12. Final Word From the Trainer

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Everyone’s body is different. The worst thing you could do is get disheartened because something that worked for someone else doesn’t work for you. Experiment with angles of exercises and different hand placements and focus on truly feeling your chest, even if it comes at the expense of using less weight. I’ve struggled with developing my chest for years, but once that light bulb went off, I was seeing more visible progress in months than I did in years.

John Kally is a Nutritionist and Coach with five years of experience as a Nutritional Therapy Practitioner and over a decade of experience in the gym.

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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

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“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

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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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster