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Tone Your Trouble Spots

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					                             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.

				
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