Are you ready to finally tone those trouble zones on your body? We all have finicky spots that we wish were a little tighter, trimmer and tinier. While it is challenging to spot train specific areas of the body, we can implement exercises that help whittle away our waist, tame bulgy bra lines and pump up deflated derrieres. Try the following fitness fixes during your next workout.
Super Squats. The key to crushing glute muscles is getting low, low, low. When we drop our fannies to the floor, the glute muscles stretch, allowing for a greater contraction during the upward phase of the movement.
Step 1. Stand with feet shoulder width apart, resting your body weight in the heels.
Step 2. Push back at the hips, lowering the body until the thighs are parallel with the ground. Hold for 10 seconds.
Step 3. Push through the heels to bring the body back to the starting position. At the top of this move, squeeze your tush for an added posterior punch. Repeat 10 times.
Targets: Thighs, Glutes, Abs and Shoulders
Mountain Climber Leg Extensions. In order to develop strong, lean muscles, you must incorporate cardio into your workout. Not only is it heart healthy, it helps incinerate those extra calories you accumulated lamenting over this week’s Bachelor. For any extra pounds hiding behind your belt, mountain climbers will wipe those abs clean.
Step 1. Start in a push-up position.
Step 2. Without shifting your upper body, quickly pull the knees in towards the chest. Continue this back and forth movement for 30 seconds.
Step 3. Hold the push-up position, and with straight legs alternate extending each let into the air. Repeat this entire exercise 3 times.
Plank with Lateral Arm Raise. Whether your are picking up your children, carrying a heavy bag or bearing hugging strangers on the street as a part of your “be nicer,” resolution, so much of your day involves working the muscles located in the front of your body. It’s for the reason that we need to have our own back, and incorporate exercises that focus on strengthening our other half and banish stubborn back fat.
Step 1. Position the body into a plank. The shoulders are aligned above the hands, and the neck is inline with the spine.
Step 2. Keep your abs tight as you slowly extend the right arm out to the side of the body. Hold for 5 counts.
Step 3. After bringing the right arm back into proper position, extend the left arm laterally from the body. Hold for 5 counts. Repeat on both sides 8-10 times.
Targets: Abs, Deltoids, Back, Chest and Shoulders
Get out of your trouble zone and into your comfort zone.
To learn more about personal training options and Ashley's new virtual workout program, which can be done from the comfort of your home, visit ashleyblakefitness.com.
Read more Sports Doc for Sports Medicine and Fitness.