Tone Your Trouble Spots Love your legs but hate your tummy? Want your jeans to look better on? Can you target specific areas with workouts and if so what are they? Everybody has a body part that could benefit from a little extra work. What you need is a supermove or two that will target and train specific muscles, for a toned, firm physique in no time. Whether you are fixated on your flabby knees or obsessed about the size of your bottom, use these supermoves to blast away your bad bits. Beating Bingo Wings Tricep Push-ups Rest on your hands and knees with knees together and hands slightly wider that your shoulders. Bring your body weight forwards so that it is over your hands. Lower your chest down towards the floor, keeping your elbows tight to your sides and pointing backwards. Slowly push back up to the starting position, you should feel the backs of your arms working. For an extra challenge straighten your legs and rest on your toes. Tricep dips Sit on a chair or bench, rest your hands either side of you, and place your fingers over the edge. Let your arms take your body weight and slide your bottom off the chair. Position your feet about a metre away from the chair and slowly lower your body down towards the floor, keep your elbows in tight to your body and pointing backwards. For an extra challenge straighten your legs. Tricep extension Fill two water bottles of equal volume and use as hand weights. Standing, hold a water bottle in each hand, bring your arms straight out in front of you, palms facing down. Keeping your upper arm still, bend at the elbows and move your hands towards the ceiling, slowly lower and repeat x 15. Aim for 3 sets. For an extra challenge sit on a Swiss ball whilst performing this exercise. Firming up the Jelly Belly Crunch Begin with knees bent, feet flat on the floor, and hands resting on your temples. Slowly lift your head and shoulders approximately 6 inches, you should feel your stomach tighten, hold for one second, lower slowly back the start, and then repeat x 10. Aim for 3 sets For an extra challenge try this exercise sitting on a Swiss ball or Bosu. Twist and Reach From the basic crunch position, slowly lift your head and shoulders approximately 6 inches. Reach your left hand toward your left foot. Hold for a one second, return to the centre and reach to the right, keeping your head and shoulder off the floor, repeat x 10 on each side. Aim for 3 sets For an extra challenge lift your feet off the floor and work towards straightening your legs! Bicycling From the crunch position bring your knees up to tabletop (feet off the floor, hips and knees bent at 900). Slowly extend one leg away from you keeping your stomach muscles tight and your back and shoulders flat on the floor. Hold for 2 seconds and slowly change legs. Repeat x 10 aim for 3 sets. For an extra challenge lift for head and shoulders a few inches off the floor. Getting a Perky Bum One-legged Squat Begin by standing on one foot, with the other a few inches out in front of you. Bend your hip and knee slowly to 45 degrees, keeping your back straight and your body upright. Then push through your foot, returning to the starting position. Repeat x 20, aim for 2 sets. For an extra challenge hold hand weights. Kickback and out to side On all fours, slide your right leg out behind you and lift until it is in line with your back. Pull your tummy in and tighten your bottom muscles. Hold for 2 seconds, then take your leg out at a slight angle. Hold for 2 seconds, and take it out a little further. Hold for another 2 seconds and lower down. Switch legs and repeat x 12, aim for 3 sets. For an extra challenge take the opposite arm out in front of you simultaneously. Hinges Lie on your side with knees bent and stacked on top of each other. Lift the top leg towards the ceiling, keeping the foot, knee and hip in alignment. Lower down slowly and hover just above the bottom leg. Repeat x 20, aim for 2 sets on each side. For an extra challenge tie a stretchy band around your legs, just above your knees to increase the resistance. Shaping up legs Combined lunge Stand with feet together, hands on hips. Lunge forward with your left foot and bend your knees. Make sure you take a big enough lunge so that your left knee does not come over your left foot. Push back to standing. Again with your left foot, lunge to the left, bending your left knee ensuring that your left foot is pointing directly forward. Push back to standing. Repeat x 10 before switching to the right side. Aim to complete 2 sets of 10 on each side. For an extra challenge hold a medicine ball. Box jumps Stand with feet together and jump on to a box or bench around 50cm high. Aim to land lightly on your feet and try not to rely on your arms to propel you. Step down and repeat x 20. Aim for 2 sets. For an extra challenge raise the height of the box. One-legged calf raise For beautiful shapely calves, stand on one leg with the other just off the floor. Keeping your balance, rise up onto your toes, hold the position for 1 second, lower and repeat x 15. Aim to complete 3 sets. For an extra challenge don’t allow your heel to touch the floor. For the best results, use your supermoves as part of an all-round exercise programme. Toning up, losing weight and improving fitness levels all go hand in hand, so follow a workout programme designed to overhaul your body inside and out and get you into tip-top condition. Regular cardio exercise is essential to reduce body fat and show off your new toned figure. Aim for at least 3 sessions lasting 40minutes or more. Choose activities that increase your heart rate and get you out of breath. Walking, swimming and cycling are low-impact which means they place little stress on the joints of the body making them great for beginners or those with injuries. If you don’t see your desired results right away don’t despair. When we commit to a continuous exercise programme plenty of physiological changes take place. We become better at extracting oxygen from the blood meaning that we are able to complete everyday tasks with less effort. The heart becomes stronger and is able to pump a larger volume of blood with each beat which results in a lower resting heart rate. Your blood pressure and cholesterol levels drop too, as well as your risk of illness and diseases such as Type II diabetes, heart disease and stroke. Exercise also increases bone density, which can prevent the onset of osteoporosis, common among women as they get older. How exercise can improve your…. Energy Levels Exercise boosts metabolism, the process by which the body produces energy from the breakdown of food. A slow metabolism is associated with feelings of sluggishness. A faster metabolism helps to reduce these feelings leaving you with more get-up-and-go. Sex Life Regular exercise gives us greater body awareness and more confidence about our appearance, helping us to feel sexier. Research shows that those who exercise not only have sex more often but also enjoy it more than those who are inactive. Immune System Moderate exercise boosts the immune system by increasing the size and fighting strength of the body’s army of cells. Studies have shown that the fitter you are the easier it is for your body to fight colds, germs and viruses. Skin Exercise improves circulation, helping to bring oxygen and nutrients to the skin cells. It’s also a great way to get you outside in the sunshine so that your body can make its RDA of vitamin D, essential for healthy skin – just don’t forget your sunscreen! Eating Habits Building some good workouts into your week will mean that your appetite increases. You’ll be eating because you are hungry and your body will demand nutrient high foods at regular intervals so there will be no room for snacking or eating junk. Social Life It’s only natural, the more you do the more people you will meet. Whether it’s in the gym, in the exercise class or on the netball court, fitness enthusiasts are a pretty sociable bunch so you’re bound to make new friends.
Pages to are hidden for
"Tone Your Trouble Spots"Please download to view full document