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I’m Over 50 and These Are My Top Tips For Toned Arms

A 50-something trainer reveals her hack to tone arms.

Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

annbarrante1
annbarrante/TikTok
Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Fitness & Workouts

Are you in your fifties and struggling to stay in shape? Ann Barrante (@annbarrante) is a 50-something nutritionist, trainer, and social media influencer who strives to help other women stay in shape as they age. In a recent viral video, she offers a few easy tips for toning arm muscles. “This is a fit tip. If you're not seeing changes in your arms and you're working hard in the gyms,” she says. “Ladies, you can build muscle in your fifties.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

First, Fuel Your Body for Fitness

@annbarrante

Fitness Tips arm exercises. #tonearns #fitover50 #menopause #muscle #proteinpacing #wellnesstips #fitnesstips #womensfitness #womensupportingwomen #personaltrainer #nutritionist #fitover50women

“The things that make a difference are fueling your body a little differently,” she says at the start of the clip. “None of that fasted cardio bs, none of those fasted workouts.”

She Recommends Protein Spacing

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

What is a good way to fuel your body? According to “I love protein spacing,” she continues. “Spacing protein out throughout the day instead of having too much all at one time” is a great strategy, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “I typically try to encourage getting 30 grams at the same time three times each day.”

Use Light Weights and Do Lots of Reps

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

Ann’s strategy is to use lightweights and do lots of reps. To “recreate resistance with lighter weights, more reps, slower tempo” after your regular workout. “Next time you're in the gym, grab some light weights. After you do something for your shoulders, I'm gonna say you're working on your deltoids, you're working on the shoulder cap. So I speak, you're gonna come here, and you're gonna do lateral lifts with lightweights,” she says.

Do Arm Extensions “Until Fatigue”

@annbarrante

Arms exercise for triceps. Helpful for those with elbow pain. #fitnesstips #tenniselbow #armsworkout #womensfitness #batwings #loopband #beginnerworkout #fitover50 #fitover60 #homeexercise #womensupportingwomen

“You're gonna do slow lifts with these lightweights until fatigue. You could do 20, you could do 30. Okay? And then, if you wanna make it a little harder, pulse two and down. Pulse two and down. This is your finish. Remove pulse two and down.” Then, do arm extensions. “You would take the weights, and you would do these until fatigue. Yep, until fatigue. You got it,” she says.

Choose a Weight That Isn’t Too Heavy But Not Too Light

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

She suggests finding a weight that doesn’t hurt at first but starts feeling harder quickly. “I could probably do these for 24 hours, so this would be a little too light of a weight, five pounds, but maybe I would do eight pounds, and I would hold it a little different and just really finish it off. Lighter weight, really feeling the muscle tightening into it, holding it, changing the tempo and firing it up a little differently,” she says.

Also, Use Exercise Bands

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

“The other thing I've talked about that I love to do is another finisher are these bands,” she says, holding up exercise bands with handles. She demonstrates doing upright rows.”

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Body Network’s Expert Weighs In

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

“Using lighter weight and more reps can be good for maintaining muscle mass,” agrees Collingwood. However, if you want to actually “build” mass, “you need to pick up medium to heavier weights so that you can barely get 12 reps and do 2 sets so you can exhaust the muscle you are working,” she says.

If You Want to Build Strength, You Need Heavier Weights

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

You want to make sure to do your heavier lifting as well. “Lighter weights may help to tone and can help with muscular endurance if you do lighter weights and more reps, but if you want to build actual strength and mass, you need heavier weights,” Collingwood adds.

Have a Snack and Hydrate Prior to Working Out

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Collingwood also suggests fueling up prior to your workout. “I recommend exercising with a small snack before the workout so you have energy in your body to fuel the workout,” she says. “Also, make sure you stay hydrated and fuel up after the workout.”

RELATED: 7 Things You Should Never Do on a Diet

Diet Is Key to Toning Up

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Diet is a key part of toning up, Collingwood reminds. “Remember that if you want the tone to be visible, you may need to reduce body fat over the top of the muscle if you have excess body fat to lose,” Collingwood says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

proteincardioworkout routinesozempic

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Fitness & Workouts

I’m Over 50 and These Are My Top Tips For Toned Arms

annbarrante1
annbarrante/TikTok
Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Are you in your fifties and struggling to stay in shape? Ann Barrante (@annbarrante) is a 50-something nutritionist, trainer, and social media influencer who strives to help other women stay in shape as they age. In a recent viral video, she offers a few easy tips for toning arm muscles. “This is a fit tip. If you're not seeing changes in your arms and you're working hard in the gyms,” she says. “Ladies, you can build muscle in your fifties.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

First, Fuel Your Body for Fitness

@annbarrante

Fitness Tips arm exercises. #tonearns #fitover50 #menopause #muscle #proteinpacing #wellnesstips #fitnesstips #womensfitness #womensupportingwomen #personaltrainer #nutritionist #fitover50women

“The things that make a difference are fueling your body a little differently,” she says at the start of the clip. “None of that fasted cardio bs, none of those fasted workouts.”

She Recommends Protein Spacing

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

What is a good way to fuel your body? According to “I love protein spacing,” she continues. “Spacing protein out throughout the day instead of having too much all at one time” is a great strategy, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “I typically try to encourage getting 30 grams at the same time three times each day.”

Use Light Weights and Do Lots of Reps

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

Ann’s strategy is to use lightweights and do lots of reps. To “recreate resistance with lighter weights, more reps, slower tempo” after your regular workout. “Next time you're in the gym, grab some light weights. After you do something for your shoulders, I'm gonna say you're working on your deltoids, you're working on the shoulder cap. So I speak, you're gonna come here, and you're gonna do lateral lifts with lightweights,” she says.

Do Arm Extensions “Until Fatigue”

@annbarrante

Arms exercise for triceps. Helpful for those with elbow pain. #fitnesstips #tenniselbow #armsworkout #womensfitness #batwings #loopband #beginnerworkout #fitover50 #fitover60 #homeexercise #womensupportingwomen

“You're gonna do slow lifts with these lightweights until fatigue. You could do 20, you could do 30. Okay? And then, if you wanna make it a little harder, pulse two and down. Pulse two and down. This is your finish. Remove pulse two and down.” Then, do arm extensions. “You would take the weights, and you would do these until fatigue. Yep, until fatigue. You got it,” she says.

Choose a Weight That Isn’t Too Heavy But Not Too Light

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

She suggests finding a weight that doesn’t hurt at first but starts feeling harder quickly. “I could probably do these for 24 hours, so this would be a little too light of a weight, five pounds, but maybe I would do eight pounds, and I would hold it a little different and just really finish it off. Lighter weight, really feeling the muscle tightening into it, holding it, changing the tempo and firing it up a little differently,” she says.

Also, Use Exercise Bands

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

“The other thing I've talked about that I love to do is another finisher are these bands,” she says, holding up exercise bands with handles. She demonstrates doing upright rows.”

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Body Network’s Expert Weighs In

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

“Using lighter weight and more reps can be good for maintaining muscle mass,” agrees Collingwood. However, if you want to actually “build” mass, “you need to pick up medium to heavier weights so that you can barely get 12 reps and do 2 sets so you can exhaust the muscle you are working,” she says.

If You Want to Build Strength, You Need Heavier Weights

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

You want to make sure to do your heavier lifting as well. “Lighter weights may help to tone and can help with muscular endurance if you do lighter weights and more reps, but if you want to build actual strength and mass, you need heavier weights,” Collingwood adds.

Have a Snack and Hydrate Prior to Working Out

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Collingwood also suggests fueling up prior to your workout. “I recommend exercising with a small snack before the workout so you have energy in your body to fuel the workout,” she says. “Also, make sure you stay hydrated and fuel up after the workout.”

RELATED: 7 Things You Should Never Do on a Diet

Diet Is Key to Toning Up

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Diet is a key part of toning up, Collingwood reminds. “Remember that if you want the tone to be visible, you may need to reduce body fat over the top of the muscle if you have excess body fat to lose,” Collingwood says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

58-Year-Old Trainer Shows 5 Quick Moves That Target Bat Wings

Schellea_Shelly_Fowler1
Copyright fabulous50s/YouTube
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.

Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

RELATED: 8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

RELATED: She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

RELATED: Man Lost 6.5 Pounds in 72 Hours on Military Diet and Here's What Really Happened

Smart Tips for Best Results

  • Perform these exercises regularly
  • Maintain proper form throughout
  • Stay patient with your progress
  • Consider this part of your overall fitness routine
  • Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Here Is How to Get “Tank Top Arms” for Summer

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Leah Groth
By Leah GrothMay 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to get your arms toned and sculpted in time for summer? Emily Ogan is a fitness coach and trainer who boasts over 284k,000 Instagram followers. She regularly shares workouts on how to get fit fast, helping “busy women find balance + results” through exercise and counting macros. She recently shared a new tank top arms workout, “to get those arms strong, toned, and ready for summer!”

Don’t Be Afraid to Lift Heavy

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Arm strength is so important for our ever day life 💪🏼- think about how often we’re carrying, lifting, pushing, and pulling every day🙌🏼! When lifting arms, don’t be afraid to lift heavy- those last 2 reps should be a STRUGGLE,” Emily says.

Tank Top Arms Workout

Emily_Ogan_livefitwithem1livefitwithem/Instagram

Emily shares her Tank Top Arms Workout: 1-2-3 Pod Style. “Complete all moves in the pod for recommended reps and sets (1st move is 1 set, 2nd move is 2 sets, 3rd move is 3 sets) before moving to next pod,” she says.

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Pod 1

A young and sexy asian woman does seated dumbbell hammer curls on a flat bench at the gym. Wearing a black crop top and bike shorts.Shutterstock

💪🏼Bicep 30s (10 wide, 10 neutral, 10 v)- x1

💪🏼Alternating hammer curls: 15 reps total x2

💪🏼Bicep Curls: 10 reps x 3

Pod 2

Fitness woman doing donkey kick exercise for glutes. Athletic girl working outShutterstock

💪🏼Weighted Dips: 20 reps x 1

💪🏼Kickbacks: 15 reps x 2

💪🏼Skull crushers: 10 reps x 3

Why You Need to Lift Heavy Enough

In another post, she discusses the importance of lifting heavy enough. “Well how heavy exactly? Is 10 lbs heavy? Or should I be closer to 30 lbs? How do you even know?” she asks. “When following a strength training routine (which, if you’re over 35 you NEED to be doing 3-4x a week) lifting heavy is the way to go if you’re trying to burn fat, build lean toned muscles, and reshape your body.”

If the Last 2-3 Reps of a Set Aren’t Hard, Your Weights Aren’t Heavy Enough

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

“Let’s break down what lifting heavy means, exactly,” she says. “The last 2-3 reps of a set should be hard…as in you can still complete them with proper form but BARELY. This is typically considered getting ‘to failure’- but you don’t have to go this far at every set! However, by the end of the set, you shouldn’t have more than another rep or 2 in you while keeping good form.”

Form Should Be Top Priority

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

“Form should always be your top priority,” she reveals. “But as you progress and nail your form, don’t doubt how strong you are. Women often underestimate how much they can lift, especially in the legs + glutes. Challenge yourself within reason- increase in small percentages while maintaining excellent form, and you’ll be surprised at how much you’ll be able to add over time.”

You Should Need to Rest Between Sets

Young woman sitting on a box at gym after her workout and looking down. Female athlete taking rest after fitness training at gym.Shutterstock

You should need to rest between sets, she adds. “At the end of a set, you should feel your heart bumpin’ and like you need to walk it off for a minute. Similar to running, if you’re able to maintain an easy conversation during your set, it’s not heavy enough! When you find yourself gritting your teeth, grunting, or forcefully exhaling, you’re probably in the sweet spot.” She adds: “Remember: if you’re cruising through your sets and don’t feel the need to rest- it’s time to up your weights!”

She Recommends Progressive Overload

Very beautiful teenage girl resting and getting motivated between sets of barbell squats in gym. She keeps her eyes closed.Shutterstock

“Lifting with a program focused on progressive overload (gradually increasing intensity in variety of methods) will give you the BEST results are the most effective and efficient workouts,” she concludes.

💪🔥Body Booster: If you are doing an arm workout and the last two to three reps aren’t hard, you need to up your weights.

Fitness & Workouts

Tone Sagging Arms in 2 Weeks With These 5 Exercises

Close-up profile side view portrait of her she nice attractive lovely brunet cheerful wavy-haired girl showing strong muscles isolated over bright vivid shine vibrant yellow color background
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Risa Sheppard
By Risa SheppardApr 20, 2024
Risa Sheppard
* Teaching Pilates since 1975 * Worked at the Neuropsychiatric Institute teaching creative movement to autistic ...
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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.

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

Hug a Tree

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

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

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

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

Triceps

Rear view of woman stretching her arm and shoulderShutterstock

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

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

Biceps

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

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

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

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

Chest and Arms

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

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

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

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

Deltoids

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

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

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

Fitness & Workouts

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

Meredith_Shirk8
Copyright Meredith Shirk/YouTube
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.

Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

Young woman pinching arm fat flabby skinShutterstock

Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

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

Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

Pretty young woman with a healthy lifestyle doing side lateral raises with dumbbells indoors. Active caucasian woman exercising to stay fit and slimShutterstock

Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

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The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

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Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

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Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

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Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

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

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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