When it comes to toning up trouble spots, some body parts can be as stubborn as that zipper on your old pair of skinny jeans. And for many of us, that includes the upper arms and abs. “These are two areas that you tend to notice changes in first,” says fitness expert Chris Freytag. “As we age, fat starts to shift from our hips to our middles, and gravity’s effects start to show up on on triceps if we’re not actively training.” Luckily, with the right time-saving moves, you can target both areas at once. String these together for a quick, 5-minute routine that’ll help you see results faster. How to do it: Start with 2 sets of 12 to 15 reps, resting for 30 seconds between sets. As you feel stronger, move up to 3 sets.What you’ll need: A pair of 3- to 10-pound hand weights Move 1: T Push-UpMedia Platforms Design Team Why it works: This move combines a push-up—one of the most powerful upper body moves—and a core-challenging side plank into one quick exercise.Targets: chest, arms, shoulders, core Start in push-up position, arms straight, one weight on floor between hands (a). (To modify, bring knees to floor.) Bend elbows until chest nearly touches floor (b), then press back up. Pick up weight with right hand (c) and rotate torso to right, coming into side plank with right arm above right shoulder (d). (To modify, bring left knee to floor.) Lower dumbbell to floor, then return to push-up position (a) and repeat on opposite side. That’s 1 rep. Move 2: Dolphin DiveMedia Platforms Design Team Why it works: When you’re in a forearm plank, your whole core engages to keep your torso in place. And Dolphin Pose is a major muscle-quaker—don’t be surprised when the muscles in your upper body start to shake. Targets: arms, shoulders, core Start in forearm plank, elbows under shoulders and hands clasped together, body forming straight line from head to hips (a). Press forearms into mat, then lift hips into the air, creating an upside-down V (b). Keep abs tight and press heels toward floor. Hold for 1 inhale and exhale, then return to forearm plank. Move 3: Plank-to-Chair BurpeeMedia Platforms Design Team Why it works: It tones and strengthens your core and arms while upping your heart rate to burn through fat. Targets: butt, legs, chest, arms, shoulders, coreStart in plank position, shoulders in line with hips (a). Walk or jump feet outside of hands. Keeping knees bent and behind toes, lift torso and raise arms overhead, coming into wide-legged Chair Pose (b). Bring hands back to floor and walk or jump feet back to plank position. MORE: The Ultimate Metabolism-Boosting Workout For A Flat Belly
