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

Tone your arms fast with this quick and effective routine.

FACT CHECKED BY Christopher Roback
Meredith_Shirk8
FACT CHECKED BY Christopher Roback

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.

More For You

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.

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.

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.

Beca Michie (@becamichie) is a model and fitness influencer who shares about everything from makeup tutorials to diet and fitness tips. In one of their many viral videos they showed off their tiny waistline and flat abs in their workout clothes, revealing the ab workout that keeps their midsection small. “Hi beautiful human beings. It's snowing outside today, so I'm going to show you guys my at-home routine,” the influencer says. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to weigh in the workout.


Planks

@becamichie

Replying to @essencewanderingspirit 🧜‍♀️🧜‍♀️my updated quick home ab workout routine!🧜‍♀️🧜‍♀️🧜‍♀️ #abworkouts #abroutine #modelworkout #workoutroutine

Their routine starts with a 60-second plank. “Make sure your butt is down, your back is straight, and your core is tight,” she says. She follows that up with side planks, doing 60 seconds on each side. “I don’t recommend the average person to do a minute plank and then a minute each of side planks back to back,” says Gamble. “That’s something that needs to be worked up to because planks are difficult.”

Toe Taps, Crunches, Cherry Pickers

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

Next, they do 20 toe taps. “That’s how you get the upper abs,” they tell their followers. Next up, 10 “slow” shoulder taps. They then do 20 reach-between crunches, “another 10 shoulder taps,” 40 cherry pickers, and “another 10 shoulder taps.” They add: “I just make sure I do three sets during the whole routine, but you can put them in or incorporate them at any point.” In case you have never heard of cherry pickers, Gamble maintains they are the same thing as Russian twists.

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

Spider Walks

Beca_Michie_becamichie5becamichie/TikTok

Their workout isn’t done yet. Spider walks are next. “Try to do 20 on each side for spiders. You're just trying to get your feet next to your hands. These are really effective. Oh my God,” they exclaim. Gamble points out that these are “more of a full body stretch and less of a core workout.”

Mermaids, AKA Side Crunches

Beca_Michie_becamichie6becamichie/TikTok

Their last exercise is a Pilates-inspired move, mermaids. “These ones you guys know are my favorites. This is how you get the two abs in the lower stomach that are really, really hard to get,” they say. (Mermaids are actually just side crunches, says Gamble.

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

An Expert Says: This Is Not a Beginners Workout!

Beca_Michie_becamichie7becamichie/Instagram

“Overall I think this is a decent at home core routine that you can do if you don’t have time or access to the gym, but I think the volume is a bit much especially for a beginner.”

💪🔥Body Booster: Be careful before trying a workout that you find online, especially if you are a beginner. Attempting workouts outside of your fitness level could result in injury.

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 desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.


Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 fat in your belly and lower body area? While there aren’t exercises that can totally spot reduce lower body fat, there are some that can help. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals the moves she does to blast lower body weight. “4 exercises you need to start today,” she writes in the caption.


Exercises Cannot Spot Reduce

Trish starts the post with a disclaimer. “There are no specific exercises that can spot reduce. Just like there are no specific foods that will help you lose fat. But….there are exercises that can definitely point you in the right direction!” she writes.

She Recommends Specific Exercises

However, she has found some exercises that are more effective than others. “These are movements that I have found work very, very well for me. It’s so important to incorporate movements you enjoy, that work well for you and your body, and don’t interfere with any movement limitations you may have,” she writes.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

They “Target Major Muscle Groups”

Why do they work? “The four moves below are effective because they target major muscle groups in the lower body, helping build lean muscle and increase overall metabolism, and will give you a leg up on getting burning!” she says. Here they are:

Romanian Deadlift

The first exercise is a Romanian Deadlift (RDL). She explains that you make the move “with a barbell, dumbbell, on a reverse hack squat machine, etc.… Any variation is good,” she says. “This move focuses on hamstrings and glutes, helping build strength and tone the back of the legs.”

Squats

The next exercise? Squats. “High bar, low bar, heels elevated, dumbbell, barbell, etc..all variations are great,” she says. “They may hit differently, but the point here is to squat,” she adds. “This move engages multiple muscles in the legs, core, and glutes.”

RELATED:She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Reverse Lunges

Next on her list? Reverse Lunges, “regular, deficit, alternating, etc., they’re all great,” she says. “This exercise activates the glutes, hamstrings, and quads, promoting muscle balance and stability while targeting the lower body.”

Hip Thrust

The last exercise she recommends to burn lower body fat is the hip thrust. “With a barbell, on the smith machine, on a glute drive, etc, the thrust is a must,” she says. “This primarily hits the glutes, helping to shape and strengthen them.”

She Also Walks 10,000 Steps

In another post, she stresses the importance of walking. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into a days of zero movement??? That’s beyond unreasonable. Get up and move,” she maintains.

RELATED:A Trainer Finally Reveals the Only 10 Things You Need for Weight Loss

And, She Hydrates

And, especially for those who are exercising regularly, hydration is a must. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

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

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

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

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.