When the topic of trouble areas comes up the most frequent spots mentioned are the abs, thighs, glutes and arms – everyone hates bat wings. Is there any hope of finally taming these trouble areas? Absolutely, target trouble spots just three times each week and you should begin to see results in about four weeks.
The Plank
Targets abs and arms
On a towel or exercise mat place your body face down on the floor. Lift your body as if doing a push up. The arms should be fully extended with wrists under your shoulders and the body in a straight line. The feet should be on the pads of the toes. Hold the position for 30 seconds to start and increase that time as you build enough strength to hold correct form in the pose. Repeat for one set of five.
The Superman
Targets glutes
Keeping your position on the floor extend your legs fully behind you with toes pointed toward the wall. At the same time extend your arms fully in front of you with palms facing each other. With your spine straight and head aligned with the spine, lift your arms and legs a few inches off the floor (as if in flight). Hold the position for 10 to 30 seconds to start. Be sure to keep your abs tucked in tight and back straight and exhale as you lift. Inhale as you return the arms and legs to the floor.
Targets thighs
We all hate them but the bottom line is squats work. Start in a standing position with feet shoulder length apart. Keeping your back straight bend your knees as if you are about to sit in a chair. In fact, from the side your body should resemble a chair with your back as erect as the back of the chair, your thighs as the seat of the chair and your legs as the legs of the chair. You may place your hands on your hips or extend your arms fully in front of your body if that helps with balance. Repeat for 2 sets of ten to start. Add an extra challenge with a stability ball. Place the ball on the wall and against the small of your back. Without letting the ball fall lower your body until your knees are aligned with your hips.
Cardio
One of the best strategies for taming trouble spots is overall reduction or in other words upping the calories you burn to take off a few pounds. Aim for exercise that gets your heart rate up for 30 to 45 minutes three or four times each week. Don’t wait for gym time to start thinking about burning calories. Move more all day by taking the stairs, walking to lunch or even biking to work. Less overall body weight means less weight on your stomach, butt, thighs and arms.
Target trouble areas with a combination of cardio and toning exercises, don’t forget to monitor your diet and make adjustments that support your fitness goals. Stick with your fitness routine and you will soon find that your troubles are over.
