Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Healthy Eating
  • Beauty
  • Sex and Love
  • Celebrities
  • Mind & Body
  • Lifestyle
  • Video
  • Shop
  • Sweeps

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Subscribe
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Keto Meal Plan for Beginners

      Everything you need to know to get started with this high-fat, low-carb diet. Read More Next
    • 10 Things I Learned During My Body Transformation

      Twenty months and 17 pounds later, I came away with 10 big lessons. Read More Next
    • The 30-Day Squat Challenge

      The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Read More Next
  • Fitness

    Fitness

    See All Fitness
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
    • Workout Clothes
    • Workout Gear
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Recipes
    • Diets
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Drinks
    • Weight Loss
  • Beauty
  • Sex and Love
  • Celebrities

    Celebrities

    See All Celebrities
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • Mind & Body

    Mind & Body

    See All Mind & Body
    • Coronavirus
    • Transformations
  • Lifestyle

    Lifestyle

    See All Lifestyle
    • Travel
    • Fashion
    • Healthy IRL
  • Video

    Video

    See All Video
    • Workout Videos
    • Cooking Videos
    • Weight Loss Videos
    • Celebrity Videos
  • Shop
  • Sweeps

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com Chevron Right
  2. Fitness Chevron Right
  3. Workouts Chevron Right
  4. Top 10 Moves to Tone Your Trouble Zones

Top 10 Moves to Tone Your Trouble Zones

By Jessica Smith
July 23, 2013
Skip gallery slides
Save FB Tweet
Need to get rid of saddlebags, arm flab, or a muffin top? Use these moves to fight flab at home—and win!
Start Slideshow

1 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Fight the Fat and Win!

While you can't target exactly where you'll lose body fat (aka spot reduce), you can tailor your workouts to help build more lean muscle in certain spots. We've got moves to hit all your problem areas (no equipment required), including how to get rid of back fat. And since targeted training means you'll be adding lean muscle to your frame, these exercises can also help you burn more fat! Add a few of these toning moves into your regular routine or do all 10 together for a full-body, no-gym workout routine.

1 of 11

Advertisement
Advertisement

2 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Arm FlabSOLUTION: Reclining Triceps Press

Don't be fooled by the word "reclining"—this move is anything but relaxing! You'll challenge your triceps muscles to tighten up the backs of your arms, while engaging your core muscles at the same time.

How to do it: Start seated with your knees bent, feet flexed, and heels on the ground. Keeping your abs tight, lean back and lower yourself onto your elbows, keeping your spine straight (your back should remain off the ground) with your hands facing your body, palms flat on the floor.

Push through your hands to extend your elbows and lift your body off the floor, maintaining a straight spine the entire time.

Bend your elbows and lower down until your arms (but not your back) touch the floor again. That's one rep. Do 3 sets of 15 reps total.

2 of 11

3 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: A ThuttSOLUTION: Single-Leg Squat

Tired of your 'thutt' (aka butt and thigh melting together)? Sculpt a tight, lifted rear and clear definition between your thighs and buns with this move. It works your thighs, glutes, and core all at once.

How to do it: Start standing on your right leg, with your left knee bent and foot lifted off the floor behind you, both hands behind your head.

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.

Without putting your left leg down, stand up out of your squat. That's one rep. Do 15 reps on the right, then 15 reps on the left, repeating for a total of 3 sets on each leg.

3 of 11

Advertisement

4 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Inner-Thigh BulgeSOLUTION: Side and Crossover Lunge

This move targets your inner thighs from a variety of angles and positions for maximum muscle toning. As an added bonus, you'll also challenge your butt and core.

How to do it: Start standing with your feet together, arms down by your sides. Take a wide step to the side with your left foot (your right leg should stay extended) and bend your left knee, pushing your hips behind you. Keep your back flat, eyes looking straight ahead, and reach both arms on either side of your left foot, touching the ground with your fingertips.

Push off the ground with your left foot, standing back up, as you cross your left leg over your right foot (think of stepping your left foot to the left corner of an imaginary box on the ground in front of you) and immediately bend your knees and reach both hands to the floor on either side of your left foot.

That's one rep. Quickly stand back up and push off your left foot, bringing it back out to your side and repeating the side lunge again. Do 15 reps on the right, then 15 reps on the left, repeating for a total of 3 sets on each leg.

4 of 11

5 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Love HandlesSOLUTION: T-Rotation Balance

Strengthen all the little muscles that line your waist while you improve your balance and coordination too.

How to do it: Start standing on your right foot and extend your left leg behind you. Bend your right knee and reach both arms straight out in front of you, palms pressed together. Bend forward at the waist, lifting your left leg up as you lean your chest forward, creating a straight line from your foot through your head (forming a 'T' shape with your body).

Slowly open your right arm, rotating it up to the ceiling, turning your chest to the right, and looking up to your right hand.

Slowly and with control, try to lower your right arm and return to the 'T' shape without lowering your left leg. That's one rep. Do 15 reps on the right, then 15 reps on the left, repeating for a total of 3 sets on each leg.

5 of 11

6 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Muffin TopSOLUTION: Plank Tuck Jumps

This move mixes abdominal work and a cardio burst to help burn body fat while you strengthen your core so you can shed that muffin top faster.

How to do it: Start in a plank position with your feet together. Bend both knees and shift your weight into your arms as you jump both feet in to your hands, lifting your hips up to the ceiling. Land in a tucked position on the balls of your feet, knees bent and between your arms, and then quickly jump back out to your full plank position, keeping your abs tight and not letting your hips sag. That's one rep. Do 3 sets of 10 reps as quickly as you can with good form.

6 of 11

Advertisement
Advertisement
Advertisement

7 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: CanklesSOLUTION: Lateral Leap and Hop

Create shapely calves and strengthen your ankles with this plyometric combination move.

How to do it: Start standing on your left leg with your right foot lifted all the way off the floor. Bend your left knee and jump to the right as wide as you can, landing on your right foot, bending your right knee.

Once you land, push off your right foot and hop up, landing again with the right foot, left foot stays off the floor (you can use your arms to help you jump in any way that feels natural). That's one rep. Repeat 10 times in total, alternating sides each time.

Note: Jump with caution, and make sure you are fully warmed up before attempting this move. Gradually increase your range of motion when you feel ready.

7 of 11

8 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Bra BulgeSOLUTION: Push Up, Push Off

This move will have your whole body working, so you'll not only hit your chest, but your arms and abs too.

How to do it: Start in a plank position (or modified pushup position) and lower your body toward the floor. As you press back up, push off your right arm and lift your hand all the way off the floor (your arm stays extended and your right shoulder rolls back slightly to lift your arm). That's one rep. Quickly place your right hand back on the floor and repeat, this time lifting with the left arm. Work your way up to 3 sets of 15 reps.

8 of 11

9 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: SaddlebagsSOLUTION: Side Kick and Horse Stance

If you carry your excess body fat in your hips and thighs, you're not alone! Saddlebags are a common complaint among women everywhere. This move helps strengthen your hips and thigh muscles, improves your balance and coordination, and keeps your heart rate up so you'll burn more calories and slim down faster.

How to do it: Start standing with your feet wider than hip-width apart, toes slightly turned out, both arms bent, hands in fists by your chin. Brace your abs in tight and keep your spine straight as you bend both knees out over your toes. Keep your hips under your shoulders as you lower your torso.

Stand up out of your squat, and as you straighten your legs, slide your right foot in so that it is under your hip, with your heel facing to the left.

Bend and lift your left knee up towards your chest, and flex your left foot, aiming it to the left side.

Next, push out through your left heel and extend your left leg out to the side.

Bend your left knee, drawing it back in front of your body and then quickly step down with your left foot and slide your right foot back out wide, returning to your beginning horse stance. That's one rep. Do 15 reps on the left, then 15 reps on the right, repeating for a total of 3 sets on each leg.

Note: If you need help balancing, hold onto a wall or the back of a chair with your right arm during the side kick.

9 of 11

Advertisement
Advertisement
Advertisement

10 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Back FatSOLUTION: Bow and Arrow Extensions

Develop your better-posture muscles to start standing up straighter—and look taller and slimmer!

How to do it: Start facedown on a mat or carpet with both arms and legs extended into an 'X' shape on the ground. Keep the tops of your feet on the floor and lift your chest off the ground, extending your spine and reaching your arms out in front of you.

Next, bend your right elbow, pull your arm in towards your side, and look back over your right shoulder (your left arm remains extended and your chest lifted).

Slowly extend your right arm back out to your starting position and lower your chest back to the floor. That's one rep. Do 3 sets of 15 reps, alternating sides each time.

10 of 11

11 of 11

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

PROBLEM: Thigh JiggleSOLUTION: Figure-Four Squats

Tighten those thighs and lose the jiggle with this squat variation.

How to do it: Stand on your left leg and cross your right foot over your left thigh, right knee pointing out to the side (you'll also get a nice hip stretch here!).

Bend your left knee and perform a squat, reaching both arms out in front of you to help you balance.

Stand back up, keeping your right leg crossed, and lower your arms by your sides. That's one rep. Do 15 reps on the right, then 15 reps on the left, repeating for a total of 3 sets on each leg.

Note: You may need to hold onto a wall or the back of a chair with your left arm until you build your balance.

11 of 11

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 11 Fight the Fat and Win!
2 of 11 PROBLEM: Arm FlabSOLUTION: Reclining Triceps Press
3 of 11 PROBLEM: A ThuttSOLUTION: Single-Leg Squat
4 of 11 PROBLEM: Inner-Thigh BulgeSOLUTION: Side and Crossover Lunge
5 of 11 PROBLEM: Love HandlesSOLUTION: T-Rotation Balance
6 of 11 PROBLEM: Muffin TopSOLUTION: Plank Tuck Jumps
7 of 11 PROBLEM: CanklesSOLUTION: Lateral Leap and Hop
8 of 11 PROBLEM: Bra BulgeSOLUTION: Push Up, Push Off
9 of 11 PROBLEM: SaddlebagsSOLUTION: Side Kick and Horse Stance
10 of 11 PROBLEM: Back FatSOLUTION: Bow and Arrow Extensions
11 of 11 PROBLEM: Thigh JiggleSOLUTION: Figure-Four Squats

Share options

Pinterest Mail Email iphone Send Text Message Print

Login

Shop | Shape

  • Activewear
  • Training Shoes
  • Workout Videos
  • Skin Care
  • Running Shoes
  • Headphones
  • Vitamins & Supplements
  • Water Bottles
  • Resistance Bands
  • Workout Leggings
  • Shop More Next

Shape may receive compensation when you click through and purchase from links contained on this website.

Shape

Magazines & More

Learn More

  • Subscribe this link opens in a new tab
  • Customer Service this link opens in a new tab
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Affiliate Program this link opens in a new tab

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Shape is part of the Instyle Beauty Group. © Copyright 2021 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.shape.com

View image

Top 10 Moves to Tone Your Trouble Zones
this link is to an external site that may or may not meet accessibility guidelines.