Everyone has a particular
problem area that frustrates.
For some people, it may be
the hips, for others it's
saggy arms. For millions it's
the dreaded jelly belly! The
truth is that you cannot spot-tone
specific areas but there are
moves you can do in conjunction
with regular cardio exercise
that will help make your problem
spot disappear! Here are five
of the most common complaints
and ideas for shaping them
up!
Droopy Buttocks
The saggy butt is one of the
top complaints of both men
and women, but it's also one
of the easiest muscles to
tone and shape! The buttocks
are controlled by the gluteal
muscles, which are among the
largest muscles of the body
and provide support for sitting,
standing and squatting. Because
these muscles are so large
and are used every day, they
respond very quickly to toning.
Exercises: Squats are the
number one move to shape up
the butt. Begin by standing
with your feet about shoulder-width
apart and your hands by your
sides. You may want to place
a chair behind you for support.
Gradually sit back until your
buttocks almost touch the
chair and then straighten
up. Do three sets of 20 squats
daily.
"Batwings" or Saggy Arms
The bane of older women everywhere
(and many younger women, too!)
is the saggy muscle that runs
along the back of the upper
arm opposite the bicep muscle.
This is known as the tricep
and can be challenging to
tone, but it can be done.
Exercises: Begin by holding
a 3-5-lb. weight in your right
hand. Raise the weight straight
above your head and then slowly
lower the weight back and
down until your elbow forms
a right angle, then raise
it back up. Do three sets
of 20 repetitions daily.
Saddlebags
Many people tend to store
fat along the hips and outer
thighs, charmingly known as
"saddlebags." Getting rid
of saddlebags can be difficult
but the best results come
from a combination of consistent
cardio exercise and isometric
movements that help tone the
muscle.
Exercises: Begin by standing
straight with one hand on
a chair for support. Lift
your right leg a few inches
off the ground and then raise
your leg out to the side and
lower it. Repeat this movement
for three sets of 25 repetitions
daily.
Jelly Belly
Having a saggy stomach is
common and it's important
to realize that crunches alone
will not banish the jiggle.
The fat that lies over the
muscle is what creates the
saggy, loose appearance. Muscle-building
moves should be paired with
cardiovascular exercise for
the best results and be prepared
to invest time and effort.
Shaping and defining the stomach
can take months, but it's
worth every minute.
Exercises: Begin by lying
facedown on a yoga mat. Place
your hands on the mat near
your shoulders, take a deep
breath, and then push your
body up until the hands and
feet support it. Hold this
position for 20 seconds. Lower
yourself down to the floor,
rest for a few seconds, and
then repeat. Do three sets
of 10 repetitions daily. This
is known as the "plank" poses
in yoga and is wonderful for
toning the abdominal muscles.
Chubby Back or "Bra Overhang"
Excess fat in the back area
can make it look like you're
hiding several lumpy bundles
back there, but with a little
persistence you can tone it
up and make your back an object
of envy. This should be paired
with a consistent cardiovascular
exercise for the best results.
Exercise: Hold a 3-5-lb. weight
in your right hand. Step forward
about twelve inches with your
left foot. Use your left hand
for support as you lean forward
and let your right arm hang
straight with the weight.
Keep your spine straight.
Begin lifting the weight slowly,
as though you were starting
a lawnmower, until the elbow
is at a right angle and then
lower. Repeat for three sets
of 20 repetitions.
Everyone has problem areas
but when you couple the appropriate
exercise with a regular aerobic
regimen, you are on the way
to controlling them. A few
months down the road, you
won't even remember what you
looked like before!
About the author:
Visit www.Burnupexcess.com,
where you can read about budget workout ideas
and abdomin al exercise
equipment
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