Health

Top 5 Exercises to Target Your Bodies Trouble Areas

As you get older and busy with your career, you may start developing fat pockets on various parts of your bodies. And unless you start exercising and watching your diet, the fat will only accrete more as time goes on. The good news is that you don’t need to spend countless hours in a gym to keep the fat off. Ten-minute sessions three or four times per week are adequate as long as you are consistent, according to Huffington Post. That said, here are some great exercises to hit those dreaded trouble spots.

Lying Triceps Extension
Both men and women can get flabby underneath their arms. To combat this problem, try performing triceps extensions with dumbbells on the floor. Huffington Post recommends two- or three-pound dumbbells for women and five to eight pounds for men. Start with both elbows bent at right angles against the mat over your head. Slowly lift both dumbbells up using just your triceps until they are directly above your eyes. Then, lower them to the floor. Do 25 repetitions. Without resting, alternate your arms by lifting the dumbbells one at a time for 25 total reps, then relax.

Crunches
Crunches are effective for reducing fat on your stomach and abs. Lie down with your knees bent and both feet planted on the floor. Place your hands behind your head without interlocking your thumbs or fingers. Tuck your chin toward your chest and slowly raise your shoulders and top of your upper back off the floor. Move your head forward, while keeping the tension on your abs, then lower yourself back down. Perform up to 25 reps, then relax.

Plank Tuck Jumps
This exercise works well to eliminate stubborn lower belly fat. Start with your hands on the floor and both knees tucked between your arms. While on the balls of your feet, push off with your arms and throw both feet backward until you land in a pushup position. Then, jump forward and return to the starting or plank position. Do three sets of 10 repetitions, according to Shape Magazine.

Squats
Squats are highly effective in reducing fat around the thighs. Perform the exercise with light dumbbells to start. While holding both dumbbells above your shoulders, lower yourself down until your legs are parallel to the floor, then push yourself back up. Do two or three sets of 10 to 15 repetitions, then relax.

Floor Hyperextension
This exercise can help reduce fat that accumulates in your lower back area. Lie facedown on a floor or mat with your legs and arms fully extended. Lift your arms and head about eight inches off the floor. Next, bend your right elbow, lift your chest off the floor and look over your right shoulder. Lower yourself back down and extend your right arm forward. Repeat the same movement on your left side. Perform three sets of 15 repetitions — with each alternating move counting as two repetitions.

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