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top moves to tone your trouble zones | shape
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10
top moves to tone your trouble zones
10
top moves to tone your trouble zones
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jessica smith
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a muffin top? use these moves to fight flab at home—and win
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fight the fat and win
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bend your e ows and lower down until your arms touch the floor again. that's one rep. do 3 sets of 15 reps total
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problem: a thuttsolution: single-leg squat
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how to do it: start standing on your right leg
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bring your left leg further behind you to help you balance as you do a single-leg squat on your standing leg. be sure to push your hips back behind you and try not to sway your back
15
without putting your left leg down
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problem: inner-thigh bulgesolution: side and crossover lunge
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this move targets your inner thighs from a variety of angles and positions
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problem: muffin topsolution: plank tuck jumps
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this move mixes abdominal work and a cardio burst to help burn body fat while you strengthen your core so you shed that muffin top faster
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problem: saddlebagssolution: side kick and horse stance
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stand up out of your squat
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the back of a chair
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problem: back fatsolution: bow and arrow extensions
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develop your better-posture muscles to start standing up straighter—and look taller and slimmer
3
slowly extend your right arm back out to your starting position and lower your chest back to the floor. that's one rep. do sets of 15 reps
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problem: thigh jigglesolution: figure-four squats
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tighten those thighs and lose the jiggle
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how to do it: stand on your left leg and cross your right foot over your left thigh
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bend your left knee and perform a squat
15
stand back up
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the back of a chair
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fight the fat and win
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problem: a thuttsolution: single-leg squat
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problem: inner-thigh bulgesolution: side and crossover lunge
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problem: muffin topsolution: plank tuck jumps
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problem: saddlebagssolution: side kick and horse stance
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problem: back fatsolution: bow and arrow extensions
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problem: thigh jigglesolution: figure-four squats
10
top moves to tone your trouble zones
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10
things i learned during my body transformation
17 lb
twenty months and later
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by
2013
july 23
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problem: arm flabsolution: reclining triceps press
1 lb
push through your hands to extend your e ows and lift your body off the floor
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problem: love handlessolution: t-rotation balance
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strengthen all the little muscles that line your waist while you improve your balance and coordination too
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slowly open your right arm
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problem: canklessolution: lateral leap and hop
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create shapely calves and strengthen your ankles
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note: jump
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problem: bra bulgesolution: push up
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this move will have your body working
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bend and lift your left knee up towards your chest
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problem: arm flabsolution: reclining triceps press
3
4
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problem: love handlessolution: t-rotation balance
6
7
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problem: canklessolution: lateral leap and hop
8
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problem: bra bulgesolution: push up
9
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