Shape and Sculpt Your Least Favorite Body Part
Shape and Sculpt Your Least Favorite Body Part -Whether you hate your arms, legs, or abs, learn how to tone your trouble areas
Do you try to keep your upper arms under wraps? Do killer abs seem like a fantasy? Do you spend as little time as possible in shorts or a bathing suit so that your thighs won't be seen in public? Let's face it: Everyone has a least favorite body part. But the good news is that if you spend a little extra time strengthening and shaping your problem area(s), you can improve your appearance and increase your self-confidence. Check out the exercises suggested here for your arms,tummy or thighs (or all of them).
Corkscrew Arms
To start, stand on an exercise mat with your feet pointed forward, 4 to 8 inches apart. Keeping your spine tall, draw your abdominals in, lift your chest, and keep your neck long. Raise your arms out to your sides, slightly below shoulder height, extending your wrists and pointing your fingertips toward the ceiling. Your palms should be facing away from your body. Make softball-sized circles with your arms, while keeping them straight and lowering them toward your hips. Reverse the direction of the circles as you lift your arms to the starting position. Do 3 sets of 8 repetitions in each direction.
Sit on a chair with your feet comfortably apart. Tighten your core, pulling in your abdominal muscles continuously. Imagine your rib cage has a helium balloon inside pulling it upward. Pull your shoulder blades down and keep your chin parallel to the floor. Raise both arms toward the sky in a V-shape, making sure your arms are fully extended and your fingertips are pointing toward the ceiling. Your palms should be facing away from your body. Make softball-sized circles with your arms, first in one direction and then the other, keeping your arms straight. Do 3 sets of 8 repetitions in each direction.
Leg Circles
Sit on a chair with your feet comfortably apart. Press your feet firmly into the floor, creating a slight lifting sensation, and simultaneously contract your butt muscles. Pull your belly button in toward your spine throughout. Feel the top of your head float toward the ceiling, elongating your neck. Align your chest directly over your pelvis, and keep your heels directly below your knees for stability. Now press one foot firmly into the floor, pulling it back slightly to engage your hamstring muscle (the muscle at the back of your thigh) without moving your foot. Slowly lift the other leg by straightening the knee while keeping your balance. Hold the leg straight and move the extended leg in softball-sized circles, first in one direction and then in the other. Switch legs. Do 3 sets of 8 repetitions in each direction for each leg.
Top Leg Lifts
Lie down on your right side on an exercise mat, extending your right arm under your right ear to support your head and neck. Stack your top hip directly above your bottom hip. Engage your abdominals – think of strapping on a tight corset. As you do this, you should feel a space between your waist and the floor. You can put your left hand on the floor in front of you for stability. Lift your top (left) leg 6 to 12 inches, pressing the bottom (right) leg into the floor for stability, while keeping your abdominal muscles tight. Keep your hips vertically stacked — don't allow your hips or shoulders to roll forward. Flexing your feet will also help with balance. Slowly lift and lower your top leg 12 times as if moving it through thick honey. Switch sides. Do 3 sets of 8 up and down repetitions for each side.
To begin, lie on your back on a mat with your arms at your sides, your knees bent, and your feet pressed firmly into the floor. Press your shoulder blades into the floor. Constrict your abdominal muscles by exhaling strongly. Bring both knees up, with your thighs at a 90 degree angle to your hips and your shins at a 90 degree angle to your thighs. Extend your right leg out straight toward the ceiling, keeping your left leg bent. As if you are riding a bicycle, bring your right leg back to a bent position and your left leg straight out toward the ceiling. Feel your abdominals helping to hold your legs in the air throughout the movement. Continue alternating legs in a fluid motion as you complete the repetitions. Do 3 sets of 8 repetitions with each leg. (Each rep is one time around, as on a bike.)
Straight Leg Lifts
Lie on your back on a mat with your legs straight. Pull your abdominal muscles into your spine and hold them that way. Lift one leg, keeping your knee straight. Try not to let your pelvis move as you lift your leg. Switch legs. Do 3 sets of 8 repetitions for each leg.
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