Ab Flab, Thigh Jiggle & Bra Bulge…Banished!!

african american woman smiling on beach

(BlackDoctor.org) — Women naturally have more fat cells than men. Consequently, women obsess over more problem areas than men. From abs to thighs to that area where your bra pinches your back, these workouts will have your problem areas solved. For a complete body workout do all these exercises and add a one-minute burst of cardio such as jogging in between sets to burn major calories. Perform this workout twice a week with at least one day in between workouts to give your muscles time to rest.

What you’ll need for this workout: A set of 3- to 8-pound dumbbells, a resistance band, and a straight-backed chair

Contour Your Cleavage

Bra Strap Lift
Targets: Shoulders and chest

1. Holding one end of a resistance band in each hand, palms facing in, stand tall with feet shoulder-width apart so that both feet are placed securely on middle of band.
2. With palms facing each other, raise extended arms (keep elbows slightly bent) forward until they are parallel to ground and thumbs point upward.
3. Slowly lower arms to start position.

Do 3 sets of 12 to 15 reps.

Cross Chest Press
Target: Chest

1. Holding one end of a resistance band in left hand, stand with right hand on hip and feet wide apart, left foot placed firmly on other end of band.
2. Bring left hand by upper left side of chest, palm facing chest, elbow tucked close to ribs. (Band should be taut; if it’s slack, feed more length under left foot.)
3. Keeping left hand close to body, press band across chest aiming just beyond and slightly above right shoulder. (Your torso will rotate slightly as you continue to press and extend left arm out fully across chest.)
4. Slowly return to elbow-tuck position.

Do 10 reps. Switch sides; repeat. Do 3 sets per side.

Stop Muffin Top

Rockette Plank
Targets: Abs and obliques

1. Start on ground in full push-up position, balancing on hands and toes, hands directly below shoulders, legs extended directly behind you so that body forms a straight line from head to heels.
2. Bend right knee in to chest and bring it across body to left side.
3. Then extend right leg so that right foot is out to side of left leg. (MAKE IT EASIER: Remain with knee bent, skipping the extension.)
4. Bend right knee in toward chest, and bring right leg back to start.
5. Switch legs and repeat to complete 1 rep.

Do 3 sets of 6 reps.

Push Kick
Targets: Abs, butt, and legs

1. Stand with feet hip-width apart, elbows bent, hands in loose fists by chest.
2. Bend right knee 90 degrees as you bring it up in front of you at hip level.
3. Press right heel forward, foot flexed, as you lean torso back slightly until right leg is completely extended at hip level.
4. Bend right knee to 90 degrees again as you straighten up posture.
5. Repeat push kick without lowering right leg to ground. (MAKE IT EASIER: Return to standing on both feet between reps.)

Do 6 to 10 reps. Switch sides; repeat. Do 3 sets per side.

Banish Back Flab

Palm-Up Row
Target: Upper back

1. Holding one end of a resistance band in right hand, stand with feet hip-width apart, left foot placed on other end of band so 6 to 12 inches of band extend from under foot.
2. Take a giant step back with right foot so that left knee is bent about 90 degrees, right leg is slightly bent. Put left hand on left thigh for balance.
3. With right palm facing forward, draw right elbow directly back to bring right hand by rib cage. Hold for 1 count.
4. Lower right arm.

Do 15 reps. Switch sides; repeat. Do 3 sets per side.

Band Pull-Down
Targets: Shoulders and upper back

1. Stand with feet hip-width apart, holding a resistance band with both hands, arms extended directly overhead, so that palms face forward and there’s 1 foot of space between hands. (The excess band hangs to side of each hand.)
2. Keeping arms straight, pull band out to sides and down until hands are at shoulder level and center of stretched band touches collarbone.
3. Slowly raise arms to start.

Do 2 sets of 15 reps.

Turn Mush to Muscle

Arm Extension with Leg Balance
Targets: Triceps, abs, and legs

1. Holding a dumbbell in left hand, arms by sides, stand on right leg with left knee bent so that left shin is nearly parallel to ground behind you. (MAKE IT EASIER: Stand with both feet on ground.)
2. Bend left elbow to bring dumbbell in front of left shoulder.
3. Slowly press dumbbell overhead, then bring it above head toward right. Next, bending left elbow, bring it by right shoulder, palm facing out to right side (as if tracing an arc over your head).
4. Reverse movement, slowly lifting dumbbell up and over head to side and back down to left shoulder.

Do 10 reps. Switch sides; repeat. Do 3 sets per side.

Kickback and Hammer Curl
Targets: Biceps and triceps

1. A dumbbell in each hand, stand with feet shoulder-width apart and bend at hips so back is nearly parallel to ground.
2. Keeping elbows by sides and palms facing in, bend left elbow to bring dumbbell to left shoulder and extend right arm behind you.
3. Reverse motion, extending left arm behind you as you bend right elbow to curl dumbbell to right shoulder, to complete 1 rep.

Do 3 sets of 8 to 12 reps.

Say Goodbye to Spill-Over

Alphabet Superman
Targets: Lower back, butt, and hamstrings

1. Lie facedown on ground with arms by sides, raising them a few inches off ground so that palms are facing forward, thumbs pointing up.
2. Lift chest and feet off ground a few inches, squeezing glutes.
3. In lifted position, use arms to form letters, holding each pose for 3 counts: First bring arms out from hips at 45-degree angle (to form an M); then move out to sides at shoulder level (to form a T); then bend elbows about 90 degrees (to form a W); lastly extend arms diagonally overhead (to form a Y).
4. Reverse movement (forming Y, W, T, M), then lower chest and legs.

Do 3 sets of 6 reps.

Twisting Jackknife
Targets: Abs and obliques

1. Lie faceup on ground with legs extended and arms diagonally out to sides, palms down.
2. Lift left leg straight up as you simultaneously crunch up and rotate torso left. As you do this, bring extended right arm up and across body so that right hand reaches to outside of left ankle. Lightly push off ground with left palm to get up. (MAKE IT EASIER: Push off with left forearm for extra support.)
3. Lower to start. Switch sides and repeat to complete 1 rep.

Do 3 sets of 5 to 10 reps.

Boost Your Booty

The Platypus
Targets: Butt and inner thighs

1. Lie facedown on ground with upper body propped up on forearms, hands close together in front of face, palms down.
2. Flex feet and press heels together.
3. Keeping heels together, bend both knees 90 degrees so that they slightly point out to sides, then squeeze glutes to lift knees 2 inches off ground.
4. From here, slowly pulse legs an inch or two upward, leading with flexed feet, 4 times.
5. Maintaining bent-leg position, lower knees to ground.

Do 4 sets of 4 reps.

Arabesque
Target: Butt

1. Stand facing the back of a sturdy chair, and place hands on top of seat back for balance.
2. Raise right knee in front of you, drawing big toe of right foot up left shin until right knee is at hip level.
3. With right toe touching left knee, turn right knee out to right side.
4. Keeping an upright posture, extend right leg directly behind you as high as you can.
5. Pulse right leg up 4 times, trying to lift leg higher each time.
6. Lower right leg to start. Switch sides and repeat to complete 1 rep.

Do 4 sets of 4 reps.

Resize Your Thighs

Sumo Sit-Down
Targets: Butt and inner thighs

1. Pressing palms together in front of chest, straddle the seat of a chair so that legs are wide with feet planted on ground on either side, toes turned slightly out.
2. Lower into a squat, briefly sitting in chair, then jump up and out of the squat to bring feet together in front of chair as you stand up. (MAKE IT EASIER: Remain in straddle position, pulsing up and down to get in and out of seat.)
3. Jump back, opening legs wide to return to straddle position.

Do 3 sets of 10 reps.

Firewalker
Targets: Hips, butt, and outer thighs

1. Stand with feet hip-width apart and tie a resistance band snugly around ankles (over socks is best) or shins, holding the excess band in your hands.
2. Bend knees slightly, then, maintaining slight squat position throughout, take 8 small side steps to the right.
3. Take 8 side steps to the left.

Repeat for 1 minute.

Tone Your Calves

Hit the Gas
Target: Calves

1. Holding a resistance band with both hands, sit in a chair and extend left leg directly forward.
2. Loop center of band around arch of flexed left foot and pull band handles toward ribs so that band is taut as you sit upright.
3. Alternately flex then point foot for 1 minute.

Switch legs; repeat.

Ballet Bridge
Targets: Abs, butt, and calves

1. Lie faceup on ground, knees bent, feet flat and palms down by sides.
2. Squeeze glutes and raise hips so that body forms a straight line from shoulders to knees.
3. Rise up on tiptoes. Hold for 1 count, then lower heels.

Do 2 sets of 12 reps.

 

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