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Target Your Trouble Spots With This No-Weights Strength Workout

Posted on: by Women's Health
Simo Supana's workout for trouble spots

This full-body home workout will tone you up in all those tricky trouble spots that you’re trying to firm up – no weights required! 

If only it was possible to tailor weight loss so you could choose which areas of your body shed fat first (you know…a bit off the waist, a little off the arms, keep the boobs). Sadly, how your body loses weight is determined by your genes. But the good news is that you can still target your trouble spots through strength training. Flabby arms? Moves that work your biceps and triceps will sculpt muscle in your arms, reducing the appearance of flab and making your arms look more toned. Looking to firm up jiggly thighs? Focus on sculpting your hamstrings and quads. Add some cardio to that mix and the combo of fat loss and muscle building will create the shape you want.

No-Weights Strength Workout

This simple full-body workout by Next Fitness Star finalist Simo Supana targets all those areas that most of us are looking to firm up. Do it a few times a week and you’ll soon notice the difference in your arms, legs and tummy. Best of all? It takes just 15 minutes and you don’t need any equipment. “You can do this workout straight after you after you wake up,” says Simo.

READ MORE: 5 Ways To Get The Most Out Of Your Bodyweight Workouts

How It Works

You’ll be doing three rounds. For the first round, do all four exercises for 40 seconds, then rest for 20 seconds. In round two, do exercises 1 and 2 for 50 seconds, rest for 10 seconds, then do the same for exercises 3 and 4. For round three, set your timer for 1 minute and do as many reps as you can of the following combo before the time runs out (no rest!):
4 x push-ups
8 x sumo squats
12 x triceps dips
16 x leg raises

Watch Simo perform the moves:

Your Moves

1. Push-ups

You can do a modified push-up, where you go down from your knees and not your toes – just be sure you keep your back in a straight line from shoulders to knees.

2. Triceps Dips

Lift your bum so that it’s not touching the floor. Make sure you’re not locking your elbows, otherwise you’ll hurt yourself.

READ MORE: Sculpt Strong Sexy Arms With this 15-Minute Workout

3. Sumo Squats 

Stand with your feet pointed outwards. Keep your chin up and your chest out. Go down until your thighs are parallel to the floor and then come back up. This exercise focuses on your inner thighs and quads.

4. Leg Raises

If you have a lower back problem, put your hands underneath your lower back and raise your up and then back down again.

Looking to take your arm workout to the next level? Here’s how you can upgrade your arm workout, no push-ups required! Plus, these 3 power arm combos will target even more of those trouble spots. 

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