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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@celebwell.com.

Tone Your Sagging Arms in Time for Summer With This Simple Workout

Learn these five moves.

FACT CHECKED BY Christopher Roback
Paulina_Hefferen_paulinastein7
FACT CHECKED BY Christopher Roback

Do you want to get your arms toned and sculpted for summer? Memorial Day is just around the corner, so you better get your sweat on now. Luckily, Paulina Stein, a celebrity trainer and fitness influencer who boasts over 75,000 followers on Instagram, has unveiled a simple, at-home workout to help. “Stop what you are doing and save this upper body workout for toned arms this summer,” she writes while demonstrating the five easy-to-execute moves. Here is everything you need to know about the workout – and her other top habits for staying in shape.


Here Is the Workout

Paulina_Hefferen_paulinastein6paulinastein/Instagram

Paulina recommends doing the exercises as a drop set and decreasing the reps as you go along (15, 12, 10, and 8 reps).

  • Wide bicep curl to forward curl
  • Underhand rows
  • Underhand forward raises
  • Overhead tricep Extensions
  • Alternating single-arm narrow press

Hydration

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

Paulina recommends drinking” one gallon of water per day” if you are trying to lose weight, she revealed in a post. “Water can suppress appetite.”

No Intermittent Fasting

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Paulina isn’t a fan of intermittent fasting. “Eat breakfast!” she says. “This will help balance blood sugar.”

Eating Protein at Every Meal

Grilled chicken breasts and vegetablesShutterstock

Paulina is one of the many health experts who stresses the importance of protein-packed meals “Eat protein at every meal for satiety,” she says. Also, “reduce snacking and eat actual meals,” she adds.

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Daily Exercise

Paulina_Hefferen_paulinastein5paulinastein/Instagram

If you want to lose weight, you should exercise every day—even if it’s just a little movement. “Move 30 minutes per day. This can be a walk,” she writes.

Limiting Oils, Butters, and Creamers

Oil,Cooking,Oil,Synthetic,fatShutterstock

Paulina recommends “measuring your oils, nut butters, coffee creamers,” as they can add sneaky calories into your diet.

RELATED: 7 High-Protein Snacks That Support Quick Weight Loss

Strength Training

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

“Lift weights 3-4 days per week. Muscle burns fat at rest!” says Paulina. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Sleep 7 Hours Per Night

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

“Sleep a minimum of 7 hours per night. This helps recovery and hormones,” says Paulina. The Sleep Foundation explains that sleep is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

💪🔥Body Booster: If you want to get in shape in time for summer, commit to a healthy diet and exercise routine now. Start lifting weights a few times a week and move regularly.

More For You

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 frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.


Why Your Arms Get Flabby (And What You Can Do About It)

"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.

Age Matters: But Don't Let It Stop You

"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

The Truth About Genetics and Body Goals

"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."

Nutrition: The Missing Piece of the Puzzle

"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Your Simple, No-Equipment Arm-Toning Exercise

Here's Jenna's guaranteed exercise for tighter arms:

  1. Stand with feet shoulder-width apart.
  2. Keep shoulders pressed back, chest open.
  3. Position elbows close to your sides.
  4. Bring arms forward with palms facing up and closed fists.
  5. Slowly move only your forearms backward, keeping your elbows pinned.
  6. Squeeze triceps tight when arms are fully extended.

"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."

Making It Work: Sets, Reps, and Progression

Perform:

  • 10-12 reps per arm
  • 3-4 sets
  • 60-90 seconds rest between sets.

"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."

The Secret to Success: Consistency Is Key

"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."

She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."

RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Creating Lasting Habits

"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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.

Rebecca Louise, certified NASM & Yoga Trainer, is on a mission to help people transform their bodies and mindsets through effective home workouts. With a background in competitive sports, Rebecca understands the importance of exercise and teamwork. After feeling lost in traditional gym settings, she discovered the power of home workouts and began sharing her routines online. Now, she's here to guide you through an effective arm-toning workout that promises results in just 10 minutes. "Hey guys, do you have some saggy skin that you want to get rid of? Well, today, I have got the perfect 10 minutes to tighten up your skin and tone your arms. Let's do this," Rebecca says enthusiastically in the video. Here's exactly what to do.


Nutrition and Fitness: The Perfect Balance

How to reduce the sag oin your arms? "Now 80% is going to be nutrition, 20% is going to be the fitness, but I'm going to crush you with that 20% right now," she explains, emphasizing the importance of a balanced approach.

Getting Started: Equipment Options

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

Rebecca advises, "If you've got mini kettlebells, great. If you've got dumbbells, great. If you've got no weight, it doesn't matter. But the most important thing is we are going to work out throughout this whole exercise."

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Exercise 1: The V-Push

"You're going to grab hold of your weights, your dumbbells, however they are with your palms facing up. And we are going to bring those elbows out to the side and you're going to push up into a V and bring it back to here," she instructs in the video.

Proper Form and Mindset

"We are going to start to really work those triceps. So let's tighten up that skin, tone up the upper part of our body, get some confidence and rock it," Rebecca says encouragingly.

Exercise 2: Pulse and Hold

"Okay, we're going to pulse up and down, small little pulses, however you are holding. If you've got weights, it's got a dog, any chance sometimes that happens to me, you're going to release those shoulders away from those ears and you're going to do small little pulses," she explains, detailing the next move.

Exercise 3: Bicep Curls with a Twist

"So you're going to bring me a bicep curl and take it all the way through. So lift, hold and swing it back down," Rebecca demonstrates, adding a unique twist to the classic bicep curl.

The Importance of Challenging Yourself

"And those last couple of reps want to be difficult. So if this is too easy, just means that your weight isn't heavy enough and you are not going to bulk up these workouts. Do not get you bulky," she reassures in the video.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Exercise 4: Back and Bicep Combo

"Weights right out in front of you. You're going to pull it in here and then slowly, that's it. This is what's tidying it up, taking it nice and slow and then bring it in towards you," Rebecca instructs, introducing a move that targets multiple muscle groups.

Exercise 5: Shoulder Press Variation

"Okay, we're going to take one arm and we are going to push up to the sky and we're going to drop that elbow all the way in towards us," she says, describing a unique shoulder exercise.

Exercise 6: Tricep Dips

"You're going to come down to the ground. You're going to have your hands directly underneath your shoulders, and we're going to come down to your knees, hands here," Rebecca explains, setting up for tricep dips.

RELATED:I Lost 50 Pounds in 6 Months With Walking and These 3 Major Changes

Exercise 7: Overhead Tricep Extension

"We are going to take it over the top of our head. So we're going to bring both of them. If you've got two dumbbells, if you've just got one really heavy one, their feet hit with this apart, we're going to take it down and we're going to extend up," she instructs, detailing the overhead tricep extension.

The Final Push

"Oh my goodness. We've got less than 60 seconds to go. We're going to punch out the last part," Rebecca says, encouraging viewers to push through the final minute.

Exercise 8: Cross-Body Punches

"So we're going to take it in front, little punches in front of your face with your weight, without your weight. And we're just going to take it across the body slightly," she explains, describing the last exercise of the routine.

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Importance of Completing the Workout

"The last 60 seconds, this is where the workout is going to start to get you results because you've got to finish it," Rebecca emphasizes, highlighting the importance of seeing the workout through to the end. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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

a man does an exercise with his knees. the boy does sports.Shutterstock

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

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

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

Always in good shape Full length of athletic woman in black sport clothing exercising in professional gym.Shutterstock

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

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

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.

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.

At 77, Candace Cima challenges the notion that staying fit requires expensive equipment or complicated routines. The former model turned fitness enthusiast has been doing the same arm exercises for three decades, helping thousands of followers maintain their strength and independence through her platform "Living My Life in My 70s." If you're looking for a proven arm workout that's both effective and accessible, here's her time-tested routine.


Why These Exercises Work

"As you get older, you become aware of how many daily activities require arm strength," Candace notes. "Everything from carrying groceries to pushing open heavy doors becomes easier when you maintain your strength." She emphasizes that consistency, not complexity, is the key to lasting results.

Start With What You Have

"You don't need any special workout clothes or gym membership," Candace explains. "I've been using the same set of dumbbells for years." She recommends starting with 1-2 pound weights or even soup cans. "The key is starting where you are and progressing gradually."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Exercise 1: The Forward Raise

"My arm routine is very simple. I've been doing it for about 30 years, and it's incredibly beneficial," says Candace. Begin with arms straight, raising weights forward slowly to shoulder height. "The biggest mistake I see is rushing through the movement. Slow and controlled is what builds real strength." Perform 10 repetitions.

Exercise 2 & 3: Side Raises

"Form is everything with side raises," Candace emphasizes. She demonstrates two variations: slightly forward and directly to the sides. "Never raise your arms above shoulder height – it's unnecessary and can cause strain." Perform 10 repetitions of each movement.

Exercise 4: Tricep Kickbacks

"Triceps are often overlooked, but they're essential for pushing movements," says Candace. Bend at the waist, keeping your back flat. "When doing kickbacks, imagine your elbow is glued to your side. This helps maintain proper form." Perform 20 repetitions.

Exercise 5: Bent-Over Side Raises

"Keep your back as straight as possible," Candace instructs. Bend forward at the waist and raise weights out to the sides, maintaining proper form throughout. She recommends 20 repetitions of this movement to target the upper back and shoulders effectively.

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Exercise 6: Standing Bicep Curls

"The final exercise is simple but powerful," Candace shares. Perform 20 standard bicep curls, keeping movements slow and controlled. "Focus on feeling the muscle work rather than rushing through the repetitions."

Progress Through Repetitions

"Instead of increasing weight, I increase the reps," Candace explains. "This approach has kept me injury-free while building real, functional strength. Start with what feels comfortable and add reps as it becomes easier."

Make It a Sustainable Routine

"I do these exercises three times a week, always in the morning," says Candace. "Consistency is more important than intensity. These simple movements, done regularly, have kept me strong enough to enjoy an active lifestyle well into my seventies."

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Listen to Your Body

"Some days you'll feel stronger than others, and that's perfectly normal," Candace concludes. "The key is to stay consistent while respecting your body's signals. If something doesn't feel right, adjust the weight or repetitions accordingly. Remember, you're building strength for life, not just for today." And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

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 for summer? Memorial Day is just around the corner, so you better get your sweat on now. Luckily, Paulina Stein, a celebrity trainer and fitness influencer who boasts over 75,000 followers on Instagram, has unveiled a simple, at-home workout to help. “Stop what you are doing and save this upper body workout for toned arms this summer,” she writes while demonstrating the five easy-to-execute moves. Here is everything you need to know about the workout – and her other top habits for staying in shape.


Here Is the Workout

Paulina_Hefferen_paulinastein6paulinastein/Instagram

Paulina recommends doing the exercises as a drop set and decreasing the reps as you go along (15, 12, 10, and 8 reps).

  • Wide bicep curl to forward curl
  • Underhand rows
  • Underhand forward raises
  • Overhead tricep Extensions
  • Alternating single-arm narrow press

Hydration

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

Paulina recommends drinking” one gallon of water per day” if you are trying to lose weight, she revealed in a post. “Water can suppress appetite.”

No Intermittent Fasting

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Paulina isn’t a fan of intermittent fasting. “Eat breakfast!” she says. “This will help balance blood sugar.”

Eating Protein at Every Meal

Grilled chicken breasts and vegetablesShutterstock

Paulina is one of the many health experts who stresses the importance of protein-packed meals “Eat protein at every meal for satiety,” she says. Also, “reduce snacking and eat actual meals,” she adds.

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Daily Exercise

Paulina_Hefferen_paulinastein5paulinastein/Instagram

If you want to lose weight, you should exercise every day—even if it’s just a little movement. “Move 30 minutes per day. This can be a walk,” she writes.

Limiting Oils, Butters, and Creamers

Oil,Cooking,Oil,Synthetic,fatShutterstock

Paulina recommends “measuring your oils, nut butters, coffee creamers,” as they can add sneaky calories into your diet.

RELATED: 7 High-Protein Snacks That Support Quick Weight Loss

Strength Training

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

“Lift weights 3-4 days per week. Muscle burns fat at rest!” says Paulina. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Sleep 7 Hours Per Night

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

“Sleep a minimum of 7 hours per night. This helps recovery and hormones,” says Paulina. The Sleep Foundation explains that sleep is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

💪🔥Body Booster: If you want to get in shape in time for summer, commit to a healthy diet and exercise routine now. Start lifting weights a few times a week and move regularly.

Bethenny Frankel bethennyfrankel
Copyright bethennyfrankel/Instagram
Evidence-Based

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

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

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

Everyone loves Bethenny Frankel for her candid and realistic approach to everything from diet and exercise to shopping. The former Real Housewives of Beverly Hills star is transparent about most things, including how she stays in such great shape at 54. In case you are curious what a page out of her health and wellness book looks like, Body Network rounded up TK of her best tips for staying in shape. Hint: It involves doughnuts and pizza.

She Skips Meals to Indulge

In an Instagram video, Bethenny divulged details about how she stays “so thin” with her followers. “How do I stay so thin? So, I pick my spots,” she said. “If I know I’m going to some crazy doughnut place or hotdog place, I may not have the meal that comes before that. But I won’t not eat at all, otherwise, you’re gonna go there and overeat on that. It’ll just be a light day.”

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

She Practices Portion Control

Bethenny also believes in practicing portion control. “I’m also not eating all the doughnuts, or all the hotdogs or all the pizza,” she explained. “You’re really tasting everything, eating nothing,” she added, noting that she never binges. “I never eat to the point where I’m full,” she said. “Not never, but sometimes. I do not like the feeling of being full. It’s uncomfortable. So if you never eat until you get full, you’ll be fine.”

She Eats Slow

She is also conscious of her eating. “I’m also a slow eater and I chew slowly,” she continued. “I chew my food thoroughly.”

She Doesn’t Exercise

In another TikTok video, she revealed that exercise is not part of her daily routine. “I don't workout and I don't do weights," she said. “I do what I can, when I can. "I'll snowboard if I can, I'll surf if I can. I'll walk on the beach,” she said.

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

Her Number One Priority? Sleep

Resting is Bethenny’s number one priority. “I choose sleep first. Sleep is the number one priority and being happy is the number one priority,” she added.

She Tries to Walk 10,000 Steps Per Day

In a recent interview with Women’s Health, she revealed that she aims for 10,000 steps per day and prefers walking outside in nature. She told the publication that it also helps her sleep.

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She Hydrates

Bethenny makes sure to hydrate. “I put hydration packets in my water,” she told Women’s Health. “There are several different types of water flavor stories that I have going on—some are relaxing, some are hydrating, some are digestive.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

1. Chair Pushups

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No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.

Try for: 8-12 repetitions, 2-3 sets.

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2. Desk Pushups

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Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!

Try for: 8-10 repetitions, 2 sets.

3. Chair Squats

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Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.

Try for: 10-12 repetitions, 2 sets.

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4. Toe Raises

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Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.

Try for: 15-20 repetitions, 2-3 sets.

5. Sidekicks

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Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.

Try for: 8-10 repetitions per side, 2 sets.

Why These Quick Moves Matter

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These five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."

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The Long-Term Payoff

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Dr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

Small Habits, Big Results

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"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.

So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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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 trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat.

Water

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The most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.

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Coffee

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There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks.

Protein Shake

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Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Most experts recommend at least 30 grams of protein per meal.

Green Tea

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Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.

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ACV

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Lots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels.

Chia Seed Water

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Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.