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Article Series: Exercise & Fitness
What Are The Most Effective Ways
To Exercise & Get Into Shape?
Shape
and Tone Up Five Common Problem Areas
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!
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by SolveYourProblem.com : 2005
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