0
Health + Wellness Health SEEN

Target Your Trouble Zones with Jolie Goodman

Published May 5, 2017 by

I’ve got 99 problems, but these zones ain’t one! How to target the trouble zones…

By Jolie Goodman

Moms deal with a lot each day: Wake the kids, make breakfast, pack the kids’ lunches, clean the house, go to work, pick the kids up, drive them to their afterschool programs, make dinner, help with homework — and, wait, did I shower today?! It’s no wonder our bodies are what suffer the most.

Common areas that concern women are love handles, saddles bags, under arms that wave hello, thick thighs, a larger butt and lower abs. Well, I’m sure by now you’ve heard the awful truth … there is no quick fix for these problem areas and, even worse, there’s no such thing as spot training. Although this is true, we still want to have muscle in these areas to make them look firmer and possibly smaller.

Here’s a great workout you can do (at home or at the gym) that targets all these problem areas. You can choose to do this workout by reps (15 each x 3-5 rounds) or by time (1 minute each x 3- 5 rounds).

LOWER ABS

Straight leg raise and hip raise:
Start by laying on your back and holding onto something sturdy with your arms. Lower your straight legs down to a few inches off the ground and as you bring your legs back up lift your hips off the ground. Make sure you use your lowers abs and not momentum!

Want to make this more challenging? Follow this up with mountain climbers!

LOVE HANDLES

Side leans: Standing with feet hip width apart and a weight in one hand, lean your body to the side squeezing your oblique, and then return to start. This can be done using a gallon jug of water as your weight or with no weight and you can just add more reps. Make sure you are not leaning front or back (imagine yourself pinned between two walls). Complete each side.

Want to make this more challenging? Follow these up with hip rolls in an elbow plank!

 

SADDLE BAGS

Lateral leg raise: Laying on your side, lift and lower your straight leg. Be sure you are lifting from your outer thigh and not using momentum. Can be done with ankle weights on or with no weights —just add more reps. Complete each side.

Want to make this more challenging? Follow these up with single side skaters!

Want to make this more challenging? Follow these up with single side skaters! 

ARMS THAT WAVE HELLOOOOO

Tricep dips: Using a box, bench or sturdy chair, position yourself with your hands at your sides and the palms of your hands on the box with your fingertips hanging off. Lower yourself down by bending your elbows and then pushing yourself back up using your triceps. Beginners, keep your feet flat and your knees bent. If you’re more advanced, you can straighten your legs out completely. Make sure to keep your elbows tucked tight to your body and don’t allow them to open to the sides.

Want to make this more challenging? Follow these up with tricep pulse push-ups (on your knees)!

   

THICK THIGHS

Weighted squats: Hold one heavy weight in your hands or place two medium to light weights on your shoulders. Stand with feet hip width apart. Lower yourself down by pushing your butt backwards and pressing into your heels. Keep your chest elevated. Push yourself back up through the heels while driving your hips forward. Make sure your keep your heels down and don’t push yourself back up through your toes. Also, be sure to keep your feet facing forward and not turned out. Can be done using a gallon jug of water as your weight or with no weight — just add more reps.

Want to make this more challenging? Follow these up with jump squats!

 

 

BUTT

Bridge lift: Laying on your back with your hands at your sides, knees bent and feet flat. Raise your hips up off the ground squeezing your butt and then lower yourself back down. Make sure you are pushing up through your heels and hold for a second while you squeeze at the top.

Want to make this more challenging? Follow these up with kettlebell swings!

 

 

Video Demonstration of Each Exercise

 

Jolie is an NASM certified personal trainer and group personal trainer. You can find her on Instagram and follow along with her crazy workouts @joliesgym

  

SHOP JOLIE’S LOOK:

 

 

 

 

 

 

Nike training tank, $60, Saucony women’s Luxe Crop, $88, Nike Air VaporMax Flyknit (SOLD OUT)

1 Comment

  • avatar
    Eva adams
    August 14, 2017 at 2:02 AM

    Fashion and health are the common keywords nowadays. Most of the women are fashionable and want to lead a healthy life. I also I want this. I regularly go to the gym and work hard but I don’t have any success after gym. Day by day my weight is increased. In this situation what should I do?

Leave a Reply

%d bloggers like this: