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Trainer’s guide to toning those trouble zones

Are you tired of those tough to tone trouble spots? Bra blubber, muffin tops, a tush that looks smooshed - all frustrating features that can keep you from feeling physically fulfilled.

Are you tired of those tough to tone trouble spots? Bra blubber, muffin tops, a tush that looks smooshed - all frustrating features that can keep you from feeling physically fulfilled. While it is impossible to pinpoint precisely where our body will gain and/or lose weight, we do have the power to tailor a routine which concentrates on leaning out muscles in specific spots. Try this quick fix program to help nip and tuck those problematic areas.

{For best results, use these exercises in conjunction with cardiovascular exercise}

Go with Your Gut.  The battle of the belly bulge can be a hard war to win. Our stomachs are a direct reflection of our nutritional habits. It is for this reason that foods high in saturated fats and sugars should be eaten in moderation in order to keep your tummy toned. A healthy diet in conjunction with daily exercise helps to prevent diseases that are associated with a puffy paunch. Incorporating a plank variation to your routine is a great way to target tough to tone midsections without the pain in the neck of sit-ups and crunches.

  1. Plank rock: Lower the body into a pushup position, with your weight resting on your forearms and toes. The body should form a straight line from the shoulders to the heels. Squeeze your abdominal and glute muscles tight as you hold this position for thirty-seconds. Without resting, slowly rock your hips from side to side for an additional thirty-seconds.

  2. Plank crunch: Assume the pushup position again, this time with your shoulders stacked above your wrists. Crunch your knee to the outside of the elbow and hold this position for three counts. Repeat 10-12 times before completing the same movement on the opposite side.

Baby Got Back.  Ladies, it is time to crush the curse of bra bulk. Is there anything worse? You workout like a warrior, eat well and still that slap of flab won't take a hint that it's not welcome. Attack that back with the following exercises:

  1. Superman: Lay flat on your stomach and slowly raise your right arm and left leg in unison.  Then raise your left arm and right leg.  Try to maintain straight arms and legs throughout the duration of each set to encourage maximum contractions from the activated glute, latissimus dorsi, lower back extensor and shoulder muscles.  Alternate sides for a total of 60 seconds.

  1. Reverse fly: Grab a set of 8-10 lb. free weights. Keeping your back flat and knees slightly bent, bend forward at the hips and lower your chest until it is parallel with the ground. Engage your core as you slowly pull the arms up until they form a straight line with the shoulders.  Squeeze the shoulder and back muscles tight for a count of two, then return arms back down in front of the chest.  Repeat 12-15 times.

Bust Your Butt.  If you want to transform your toast into buns, you must implement exercises that concentrate on the glutes and hamstrings. Transform your tush with the following bum burner:

  1. Squat jump: Stand tall, with feet hip-width apart.  With all of your body weight in your heels, hinge back at the hips as if you are about to sit in an invisible chair behind you.  Lower your body until your thighs are parallel with the floor.  Using your arms for momentum, jump straight up and land back in a squat position.  Repeat 15-20 times.

  2. Prisoner squat: Standing with feet hip-width apart and your hands behind your head, lower your body into a squat. Lower the right knee to the floor, followed by the left. Bring your right foot forward so the knee forms a 90 degree angle, followed by the left foot until you have returned to the squatting position. This is one repetition. Complete 15-20 times

{Complete each group of exercises 3 times with 30 seconds of rest in between set}

Take back your body by taming those unruly trouble spots.  Stop wishing and start working.

Earn it.

Read more Sports Doc for Sports Medicine and Fitness.