By Nora Tobin for http://www.mindbodygreen.com
No matter how hard we train or how healthy we eat, we can’t help but focus on our “trouble” zones.
These areas are stubborn, hard to reach and almost always the last part of the body to tone up. Even though we may be our own worst critics and no one else notices what we do, we still think it’s important to whip these areas into shape. Even if it’s simply for our own confidence, it definitely feels better when we’re not worrying about certain areas.
The good news is we can tighten these up quickly with a few moves!
Trouble Zone Workout
For this workout, you’ll need a set of 5-10 pound dumbbells and a mat. Once you’ve completed the entire series, repeat the workout two more times. For best results, try to do this routine at least three times per week. You’ll see noticeable changes in no time!
Photo Credit: Shutterstock
Inner Thighs: Narrow Bridge
Lie on your back with knees bent and hands by your sides. Press feet and knees together as tight as possible.
Engage your glutes to lift hips up off the floor. Keep knees together the entire time.
Lower hips back down to the floor and repeat the movement. Keep your core engaged to support your lower back. Continue for one minute
Inner Thighs: Second Position Pulses
Stand with feet wider than hip-width apart. Hold the set of five pound dumbbells in front of your hips.
Deeply bend both knees and lower down until thighs are parallel with the floor.
Press through the balls of your feet to lift heels up an inch, then down an inch. Keep shoulders drawn away from the ears and chest up.
Continue to lift and lower for one minute
Outer Thighs: Jane Fondas
Lie on your side with bottom knee bent and top leg extended to straight. Engaging your core, lift and lower the top leg while keeping hips stacked on top of one another.
After 30 seconds of lifts, make small circles with your leg. Circle forward for 30 seconds, then backward for 30 seconds.
Switch sides and repeat the entire series with the other leg
Outer Thighs: Side Lunges
Stand with feet hip-width apart, holding the set of dumbbells in front of the hips. Take a big step out to the right side, deeply bend right knee, shift hips back and lower down until your right thigh is close to parallel with the floor and your left leg is extended straight to the side. Keep weights in front of your hips.
Drive through the ball of your right foot to come back to standing. Switch direction, taking a big step out with left leg. Repeat the lunge on the other side. Maintain a strong core and lifted chest the entire time. Continue to alternate for one minute
Back Of Arms: Tricep Pushups
Come into a plank with arms straight, wrists under shoulders and feet hip-width apart. Deeply bend at the elbows and lower entire body toward the floor, leading with your chest. Keep core and legs engaged the entire time.
Press through the palms of your hands to come back up. Keep elbows close by your sides.
Repeat the movement for one minute
Back Of Arms: Tricep Extension
Stand with your right foot forward and left leg back. Deeply bend right knee and hinge at hips until your torso is parallel to the floor.
Holding one of the weights in your left hand, lift your left arm behind you until it’s straight at shoulder height. Deeply bend elbow, drawing the weight toward your shoulder.
Extend your arm back to straight. Repeat the movement for 30 seconds on each side
Lower Stomach: Rocking Planks
Come into a forearm plank with elbows under shoulders, hands clasped and legs extended to straight. Form one long line from head to heels.
Rock forward on the balls of your feet and then rock back slightly past starting position. Keep hips still and in line with the body.
Continue to rock forward and back for one minute
Lower Stomach: Pilates Sit Up
Sit up tall with legs extended in front of you and pressed tightly together, arms straight above your head.
Hinge at your hips and fall forward over both legs. Reverse the movement by slowly rolling back one vertebrae at a time until you are lying flat on the floor.
Press your lower back into the mat and begin to roll up one vertebrae at a time. Engage the core to lift up. Continue to roll up and down for one minute
Rear: Warrior III Leg Lifts
Standing, place all your weight on your right foot. Slightly bend your right knee, hinge at your hips and bring torso close to parallel with the floor (left leg should be lifted and parallel with the floor). You can always hold onto a chair or wall if needed.
Begin to lift and lower the left leg up an inch and down an inch. Keep core tight the entire time.
Repeat the movement for 30 seconds on each side
Rear: Leg Raises
Come onto forearms and knees with hands clasped, elbows under shoulders and knees hip-width apart. Place a five pound weight behind your right knee and bend leg to keep it in place.
Lift right leg up to hip height until thigh is parallel with the ground. Lower leg back down until knees are in line with one another, then press it back up. Keep torso still and core engaged the entire time.
Repeat the movement for 30 seconds on each side.