4-Minute Workout That Replaces 1 Hour in the Gym



5-Minute Workouts That Target Your Trouble Spots

Technically speaking, your clothes fit. You can zip your jeans (with a littleoomph), hook your bra (okay, itstretches), and button your blouses (does anyone really see that little tug?). But you know your wardrobe is on the edge—and not in a good way. Bulges at your armpits, over your waistband, or around your bra band are notorious outfit wreckers. We call them spillover spots, and most of us have them—even otherwise slim women.

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But now you can eliminate them: Our targeted toning exercises laser in on tiny muscles beneath spillover spots that standard moves miss. When eight women tried the workout plan, they lost an average of 3 pounds and nearly 2 inches off their trouble spots in just 2 weeks. Now it's your turn. You can drop up to 6 pounds in 14 days and look smoother and more streamlined in everything you wear.

The expert:Chris Freytag, certified personal trainer, designed this workout and models the moves.

Here's how to get started:
Pick your trouble zone(it may be more than one) and do the prescribed toning moves 3 times a week on alternating days to firm up that area.
Combine that witha cardio workout 5 or 6 times a week to shed fat. (You can do toning and cardio on the same day.)
What you need:A resistance band, mat, and maybe a pair of 3- to 5-lb dumbbells (depending on the routines you choose)

MORE: 10 Things Only Someone Who's Trying To Lose Weight Understands

Blast Back Fat
Firm your upper and middle back to eliminate back fat with these three moves:

Pulse row

Pulse Row
Tim Pearson

Loop band around a sturdy pole or banister at waist height. Hold both ends in right hand so band is taut and arm is extended, left hand on hip. Sit back slightly. Squeeze shoulder blades, bend elbow, and pull hand back toward ribs. Keep elbow close to body. Do 10 reps, then hold by ribs and pulse for 10 reps, releasing and pulling the band only a few inches each time. Repeat with left arm.
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Read the paper

Read the paper
Tim Pearson

Sit tall with legs bent and resistance band wrapped around feet and crossed in an X. Hold an end in each hand, arms out in front of you. Squeeze shoulder blades together and open arms to sides, as if you were opening a newspaper. Keep abs tight. Slowly return to start. Do 12 to 15 reps. 

Side plank with arm sweep

Side plank with arm sweep
Tim Pearson

Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow. Hold dumbbell in left hand with arm extended in front of you, weight near (but not touching) floor. Squeeze shoulder blades and raise dumbbell in an arc toward ceiling. Slowly lower arm while holding plank for all reps. Do 12 to 15 reps on each side. 

Make it harder:

Side plank with arm sweep
Tim Pearson

Extend both legs, ankles crossed so left foot is in front of right.
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MORE: 8 Things That Happen When You Finally Stop Drinking Diet Soda

Trim Your Waist
These exercises whittle your waist and better define your abs so you can fit into your jeans again:

Belly button roll-up

Belly button roll-up
Tim Pearson

Hold band taut between hands and lie faceup with legs extended and arms overhead. Pull abs in, lift arms toward ceiling, tuck in chin, and roll head, shoulders, and torso up and over legs as far as comfortably possible. Keep heels firmly on floor and reach hands toward feet. Pause, then slowly roll down onto floor. Do 5 to 8 reps. 

Windshield wiper

Windshield Wiper
Tim Pearson

Lie faceup with arms out to sides, palms down, and legs bent 90 degrees so feet are off floor. Keep abs tight. Slowly lower legs to left as far as comfortably possible, keeping shoulders on floor (above). Pause, then return to start. Repeat to right. Do 20 reps, alternating sides.

Make it harder:

Windshield Wiper
Tim Pearson

Do the move with both legs extended.
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Spiderman climber

Spiderman climber
Tim Pearson

Balance in plank position with arms extended, hands beneath shoulders, and legs extended, feet flexed. Keep abs tight. Bend left leg out to side and bring knee toward left elbow (above). Pause, then return to start. Switch sides. Do 20 reps, alternating sides.

Shrink Under-Arm Fat
Tone your upper chest to look great in sleeveless tops with these exercises: 

Crank the wheel

Crank the wheel
Tim Pearson

Stand with band under one foot and hold an end in each hand. Extend arms straight out in front at shoulder height. Don't lock elbows. Rotate hands in a circular motion, as if drawing circles with fists. Do 10 reps in one direction. Repeat in opposite direction.

Chest fly with bridge

Chest Fly with Bridge
Tim Pearson

Hold dumbbells and lie faceup, knees bent, feet flat, and arms out to sides (palms up, elbows slightly bent). Lift hips so body forms straight line from knees to shoulders. Squeeze chest and raise arms over chest as though hugging a beach ball. Pause, then slowly lower arms. Keep hips lifted throughout. Do 12 to 15 reps. 
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Offset push-up

Offset push-up
Tim Pearson

Begin on hands (more than shoulder-width apart) and knees so body forms straight line from head to knees. Bend elbows—left one out to side and right one so it's close to body—and lower chest almost to floor. Press back up and repeat on other side, bending right elbow out and keeping left one in. Do 12 reps, alternating sides. 

Make it harder:

Offset push-up
Tim Pearson

Extend legs so you're on toes instead of knees.

MORE: The 25 Best Diet Tips Of All Time

Melt Spillover Fat
Our toning moves will firm up the muscles under those spillover spots. But to fully erase the bumps and bulges, you need to burn off excess fat as well, and that means cardio. Here's what we suggest to see the speediest results:

For under-arm and back fat, try...
Cardio kickboxingTossing punches and jabs is a super trouble-spot firmer.
Rowing machineAll those arm pulls are particularly good for shedding back fat.
SwimmingDoing laps, especially the breaststroke, works the entire armpit area front and back.

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For your waist, try...
ZumbaThis dance trend engages your abs while you shake your hips to shimmy off that unwanted belly roll.
Water aerobicsTwisting and turning moves target and firm your waistline.

selene yeager “The Fit Chick” Selene Yeager   is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.





Video: Cardio Workout: The Five-Minute Cardio Blast Workout

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Date: 05.12.2018, 21:31 / Views: 94285