TARGET TROUBLE AREAS

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.

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.