3 5-minute Trouble Spot Workouts

3 5-minute Trouble Spot Workouts

Take care of 3 common trouble spots quickly with our easy-to-follow 5-minute workouts.


By: Amanda Palmer

Whether you’re getting ready for the day or winding down, incorporate these simple movements and short exercise routines to make those trouble spots become your favourite spots.

Tip: Always consult your physician before starting any new exercise routine.

Trouble Spot 1: Neck

  • Pucker up: Standing or sitting straight, relax your shoulders and face muscles. Tilt your head toward the ceiling and pull the cheeks inward like a fish face. Hold for a few seconds, release, and repeat for 20 to 30 repetitions. Staying in the same position, relax your cheeks and move only your bottom jaw.

Tip: Use a tiny range of motion and higher reps

  • Roll down: With relaxed shoulders and a long neck, slightly open your jaw and slowly move your head back so you’re looking up toward the ceiling. After closing your jaw, slowly roll your head down and reach your chin to your chest. Hold for a few seconds at a time.

Tip: The longer your hold, the better!

Trouble Spot 2: Triceps

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  • Extensions: Bring your hands overhead so both arms are on either side of your head, slightly behind the ears. Keeping your shoulders down and upper arm segments still, bend at the elbows sending your hands behind you. Pick up two water bottles or soup cans for resistance. Try a ladder workout: 25 reps, 10-second rest, 50 reps, 10 second rest, and so on, until you reach 100.
  • Sit and dip: Using an ottoman or coffee table and your couch, prop your feet up and sit down. Scoot your rear end off of the couch, but keep it close enough that it grazes the couch as you dip down. Make sure the elbows point straight behind you as your arms stay in contact with your ribcage.

Tip: Keep your elbows “soft” — meaning do not lock them out at the top of the movement. This keeps the muscles engaged and protects your joints.

Trouble Spot 3: Stomach

  • Ab mat sit-ups: place a small pillow or rolled towel at your lower back while sitting on the floor, knees bent. Roll down so your shoulders touch, then roll up to touch your heels with your fingertips. Straighten your back at the top of the movement. The pillow or towel will support your lumbar spine. The motion should be fluid and controlled at any speed you prefer.
  • Hover or plank : With hands on the floor underneath the shoulders, extended neck, feet together, belly up and into the spine, come into a high plank. Drop to your elbows (low plank or hover) without dropping your hips. Hold for 30 seconds and repeat.

Tip: Make a chart or checklist to help you tackle these moves each week. Increase your reps or advance the movement as you get stronger.

Do you have an effective, quick workout for a trouble spot? Share it in the comments below!

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