Everyone has a spot or two on their bodythats a little stubborn about getting toned. While you cant selectively remove fat from these trouble areas, you can develop better muscle definition by performing specific exercises.
A lot of people aspire to having a nice flat stomach. Eating right is a key component for reducing built up belly fat. All the exercise in the world cannot help you achieve a flat tummy unless you also change your diet to one that is full of fruit, vegetables and lean protein.
When it comes to targeted exercises you want to focus on your core.
Try exercises like planks, weighted sit-ups (with or without fitness bands), crunches and standing ropecrunches to develop a tight and toned stomach.
Deadlifts and squats are the best exercises to target your glutes.There are many variations that can be performed with or without weights to accommodate your fitness level. Increase the amount of weight you use as you become stronger to get more of a burn.
Kickbacks are also great for the glutes. Try them with ankle weights or resistance bands for a real challenge. Add bridges and pelvic tilts to your routine to hit both your buns and your abs.
Routine leg workouts can transform your thighs and calves from wobbly to sleek. These exercises will not only make your legs look better but also allow you to walk stronger and lift heavier loads.
Try different types of lunges, adding weight over time to increase the demand on your muscles. The same squats that hit the glutes also call on the quads, and specific forms such as plie squats create balance by targeting your inner thighs.
I also highly recommend wearing a V-Belt while you workout to accelerate your progress!
If youre suffering from bingo wings, you dont have to toss all your tank tops. Instead, grab a pair of dumbbells and get familiar with exercises that tone the triceps. These include extensions, which can be performed in many different positions, and kickbacks, which may be done one arm at a time or with both arms simultaneously.
Tricep dips with or without weights can really make you feel the burn, and dont forget to add curls and other bicep exercises to work the rest of your arm muscles.
THE CARDIO COMPONENT
To slim down trouble zones, you have to reduce overall body fat. That means making cardio a regular part of your routine, but it has to be the right kind of cardio. Interval training workouts, especially the high-intensity sessions known as HIIT, are generally regarded as the best way to blast fat.
These routines engage multiple muscle groups to burn the maximum amount of calories in a short period of time. Due to the intensity, HIIT should only be performed a couple of times per week, and each HIIT workout should be followed by a recovery day.
Diet also plays a big role in taming trouble spots. For best results, cut out processed and fast foods in favor of whole grains and vegetables. Replace saturated and trans fats with the fats found in nuts, seeds and avocados, and satisfy your sweet tooth with fresh fruit. Together with a comprehensive workout plan, these changes will help you tone up and slim down!
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