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Exercises to Get Rid of Belly and Tricep Fat for Women

by
author image Jessica Owens
Based in Denver, Jessica Owens is a yoga teacher and a writer. She began writing in college for the school newspaper and currently writes for online publications about health and wellness. She earned a Bachelor of Arts degree from Hamilton College in 2009.
Exercises to Get Rid of Belly and Tricep Fat for Women
Women reclining on pilates balls lifting dumbells in a gym class. Photo Credit 4774344sean/iStock/Getty Images

Belly and tricep fat can be tricky areas of the body to target. Fortunately, there are simple but effective exercises to get rid of belly and tricep fat for women. Exercise these muscle groups two to three non-consecutive days per week. For your triceps, do eight to 15 reps and one to three sets to build strength and definition. For abdominal exercises, do eight to 15 reps, one to three sets, and focus on doing each rep correctly. While you can do targeted exercises, you'll be most successful getting rid of tricep and belly fat if you do a full-body workout every week and lower your calorie intake.

Tone up Your Triceps doing Squats with Triceps Kickbacks

Squats with triceps kickbacks are great for targeting your triceps in addition to toning your glutes and quadriceps. Stand with your feet hip-width apart, bend your knees like you're sitting in a chair and stack your knees over your ankles. Lean forward with your back straight but keep your weight in your heels. Hold a dumbbell in each hand, elbows bent. As you exhale, slowly straighten your arms behind you and press up through your triceps. Hold for one second. As you inhale, return your arms to the starting position.

Feel Your Triceps Burn Doing Overhead Triceps Extensions

Overhead triceps extensions will target your triceps specifically. Stand up straight with your feet hip-width apart. Find perfect posture by engaging your quadriceps and ab muscles, pointing your tailbone down, relaxing your shoulders and lifting through the crown of your head. Hold a dumbbell in each hand, or do the exercise one hand at a time if you prefer. Bring your arms straight above your head in line with your ears, knuckles facing. As you exhale, keep your upper arms pointing straight up and bend your elbows, bringing the weights toward your shoulder blades. As you inhale, slowly bring the weights back up and press through your triceps.

Reclining Leg Lifts for a Complete Ab Workout

Reclining leg lifts are simple ab exercises that can help you build core awareness so that every ab exercise you do from now on is effective. Depending on the angle of your legs, you can target different areas of your abdomen. Lie on your back with your arms by your sides. Pull your low belly in so that your low back stays pinned to the floor. Bend your knees. As you exhale, extend your legs out to a 45-degree angle. Hold for one to three seconds, then bring your legs back in as you inhale. If this places strain on your low back, lift your legs higher. If it's too easy, lower your legs closer to the floor.

Target Low Belly Fat with Supta Baddha Konasana Crunches

Supta baddha konasana crunches are one of the best situps for targeting your low belly fat. Lie on your back with the soles of your feet together and knees open like bookends. Cradle your head in your hands with your elbows bent up toward the ceiling to support your neck. As you exhale, lift your chest toward the ceiling. Try to lift both shoulder blades off the floor. As you inhale, slowly lower back down. For more of a challenge, lift your feet off the floor and press the soles of your feet together.

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