Need to get rid of saddlebags, arm flab, or a muffin top? Use these moves to fight flab at home—and win!
Fight the Fat and Win!
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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.
PROBLEM: Arm FlabSOLUTION: Reclining Triceps Press
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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.
PROBLEM: A ThuttSOLUTION: Single-Leg Squat
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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.
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 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.
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.
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.
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 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.
PROBLEM: CanklesSOLUTION: Lateral Leap and Hop
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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.
PROBLEM: Bra BulgeSOLUTION: Push Up, Push Off
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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.
PROBLEM: SaddlebagsSOLUTION: Side Kick and Horse Stance
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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.
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!
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.
PROBLEM: Thigh JiggleSOLUTION: Figure-Four Squats
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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.