10-Minute Trouble-Zone-Toner Workout
By SHAY KOSTABI
Everyone has that one body part they wish they could get rid of or change. But before we tackle that challenge, I'd like you to take a second and think about the one part of your body that you really love.
Maybe it's your sculpted shoulders, strong back, slim legs or bright smile. Got it? OK, good. Nobody's perfect, but we all strive to be our best. Just keep that in mind while you reach for your goals, whether it's a flat tummy or a super six-pack.
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First things first: Targeted fat loss is a myth. You have to work your entire body in order burn fat, build muscle and change or improve your overall physique. This workout is designed to target your triceps, abs, glutes and thighs. An almost full-body workout, this is an excellent choice for a quick and effective addition to your regular workout routine.
Exercise 1: Single-Leg Bridge With Abductor Kick-Out
This works your glutes, hamstrings and outer thighs. Start in a bridge pose with your knees stacked over your ankles and lift your hips off the floor. Lift your right leg straight up at a 90-degree angle and dip the hips down slightly, then press the hips up and extend your right leg straight out to the side, engaging the outer thigh and glute muscles. Complete 30 seconds on each side.
Exercise 2: Triceps Dips on Chair
This works your triceps and core. Start by sitting on a sturdy chair and place the palms of your hands on the edge of the seat, fingers pointed forward. Slide your butt off the edge of the chair and keep your back upright and parallel to the edge. Bend elbows backward to lower your tailbone closer to the floor. Experiment with how low you dip and the tempo to complete as many reps as possible in one minute.
Exercise 3: Frog Kicks
This works your glutes, hamstrings, back, core and thighs. Lie on your stomach and fold forearms one over the other, nose pointing towards floor, keeping your head in line with the spine. Bend knees and press heels together. Engage the glutes and hamstrings to press your heels up toward the ceiling.
Exercise 4:Lower-Ab Leg Drop
Lie on your back and place your hands palms down by your hips or tuck your thumbs under your tailbone. Draw the navel in toward your spine and extend legs up to 90 degrees, heels flexed. Lower your legs down to a 45-degree angle and then separate your legs to form a "V" shape. Close legs and return to start to complete the rep.
Try completing as many reps as possible in one minute, and repeat the circuit three times for a 16-minute fat-burning, muscle-sculpting workout that you can do in your own home or on the go.
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You can also do these exercises with ReXist360 Resistance Bands to intensify your workout if you're short on time or looking for an extra challenge.
Readers -- Is there a part of your body that you wish you could change and why? What kind of workouts do you do to make that change? Do you use equipment like resistance bands to make your workouts more intense? Leave a comment below and let us know.
Shay Kostabi is a California native and former dancer. Shay is making waves in the fitness world as a master trainer for ReXist360 Training Bands. Her goal is to inspire people to meet their fitness goals quickly and safely. She has been featured in Well+Good, Goop, SELF, Glamour, Examiner.com, Fitness magazine and on Viera Living Network. She strives to inspire each individual to define their strength and grace through music and movement.
Follow Shay on Twitter and check out rexist360.com.