But now you can eliminate them: Our targeted toning exercises laser in on tiny muscles beneath spillover spots that standard moves miss. When eight women tried the workout plan, they lost an average of 3 pounds and nearly 2 inches off their trouble spots in just 2 weeks. Now it’s your turn. You can drop up to 6 pounds in 14 days and look smoother and more streamlined in everything you wear. The expert: Chris Freytag, certified personal trainer, designed this workout and models the moves. Here’s how to get started:Pick your trouble zone (it may be more than one) and do the prescribed toning moves 3 times a week on alternating days to firm up that area.Combine that with a cardio workout 5 or 6 times a week to shed fat. (You can do toning and cardio on the same day.)What you need: A resistance band, mat, and maybe a pair of 3- to 5-lb dumbbells (depending on the routines you choose) MORE: 10 Things Only Someone Who’s Trying To Lose Weight Understands Blast Back Fat Firm your upper and middle back to eliminate back fat with these three moves: Pulse row Loop band around a sturdy pole or banister at waist height. Hold both ends in right hand so band is taut and arm is extended, left hand on hip. Sit back slightly. Squeeze shoulder blades, bend elbow, and pull hand back toward ribs. Keep elbow close to body. Do 10 reps, then hold by ribs and pulse for 10 reps, releasing and pulling the band only a few inches each time. Repeat with left arm. Read the paper Sit tall with legs bent and resistance band wrapped around feet and crossed in an X. Hold an end in each hand, arms out in front of you. Squeeze shoulder blades together and open arms to sides, as if you were opening a newspaper. Keep abs tight. Slowly return to start. Do 12 to 15 reps. Side plank with arm sweep Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow. Hold dumbbell in left hand with arm extended in front of you, weight near (but not touching) floor. Squeeze shoulder blades and raise dumbbell in an arc toward ceiling. Slowly lower arm while holding plank for all reps. Do 12 to 15 reps on each side. Make it harder: Extend both legs, ankles crossed so left foot is in front of right. MORE: 8 Things That Happen When You Finally Stop Drinking Diet Soda Trim Your Waist These exercises whittle your waist and better define your abs so you can fit into your jeans again: Belly button roll-up Hold band taut between hands and lie faceup with legs extended and arms overhead. Pull abs in, lift arms toward ceiling, tuck in chin, and roll head, shoulders, and torso up and over legs as far as comfortably possible. Keep heels firmly on floor and reach hands toward feet. Pause, then slowly roll down onto floor. Do 5 to 8 reps. Windshield wiper Lie faceup with arms out to sides, palms down, and legs bent 90 degrees so feet are off floor. Keep abs tight. Slowly lower legs to left as far as comfortably possible, keeping shoulders on floor (above). Pause, then return to start. Repeat to right. Do 20 reps, alternating sides. Make it harder: Do the move with both legs extended. Spiderman climber Balance in plank position with arms extended, hands beneath shoulders, and legs extended, feet flexed. Keep abs tight. Bend left leg out to side and bring knee toward left elbow (above). Pause, then return to start. Switch sides. Do 20 reps, alternating sides. Work out alongside Chris Freytag and get toned and tight with the Get Your Body Back DVD. Shrink Under-Arm Fat Tone your upper chest to look great in sleeveless tops with these exercises: Crank the wheel Stand with band under one foot and hold an end in each hand. Extend arms straight out in front at shoulder height. Don’t lock elbows. Rotate hands in a circular motion, as if drawing circles with fists. Do 10 reps in one direction. Repeat in opposite direction. Chest fly with bridge Hold dumbbells and lie faceup, knees bent, feet flat, and arms out to sides (palms up, elbows slightly bent). Lift hips so body forms straight line from knees to shoulders. Squeeze chest and raise arms over chest as though hugging a beach ball. Pause, then slowly lower arms. Keep hips lifted throughout. Do 12 to 15 reps. Offset push-up Begin on hands (more than shoulder-width apart) and knees so body forms straight line from head to knees. Bend elbows—left one out to side and right one so it’s close to body—and lower chest almost to floor. Press back up and repeat on other side, bending right elbow out and keeping left one in. Do 12 reps, alternating sides. Make it harder: Extend legs so you’re on toes instead of knees. MORE: The 25 Best Diet Tips Of All Time Melt Spillover Fat Our toning moves will firm up the muscles under those spillover spots. But to fully erase the bumps and bulges, you need to burn off excess fat as well, and that means cardio. Here’s what we suggest to see the speediest results: For under-arm and back fat, try…Cardio kickboxing Tossing punches and jabs is a super trouble-spot firmer.Rowing machine All those arm pulls are particularly good for shedding back fat.Swimming Doing laps, especially the breaststroke, works the entire armpit area front and back. For your waist, try…Zumba This dance trend engages your abs while you shake your hips to shimmy off that unwanted belly roll.Water aerobics Twisting and turning moves target and firm your waistline.
