Nothing diminishes your self-confidence quicker than a glance in the mirror that reveals back fat, a saggy bottom, jiggly upper arms, mushy thighs and a flabby tummy. All you can focus on are your body’s trouble zones. And if you’re like most people, these areas if they’re neglected can keep us from feeling our best when we’re sporting a swimsuit, a cropped top, a sundress, or a tank top.
To deal with those hard-to-tone areas of your body, you’ll need to combine cardio with strength and targeted training. All these areas, especially the back and the triceps, tend to harbor high volumes of fat. If you’ve tried to target these areas without success, it’s likely you’ve given up too soon, lack consistency, or are missing one all-important factor: failure to employ the right exercises.
Your success at toning these trouble spots isn’t totally reliant on the equipment you have in your home gym, although it helps, but investing in a few items like resistance bands, a platform, a stability ball, and hand weights will certainly give you the upper hand on whipping these areas into shape. Try incorporating these handy tools as your workouts progress.
To get you on the right track, we suggest the following exercises to get those hard-to-tone areas tighter and firmer in just a few short weeks. If you shoot for at least 30 minutes of moderate exercise (walking, swimming, biking, etc.) three or more times a week and invest just 15 minutes a day on your trouble spots, you can see results in about six weeks.
To tone buttocks, hips and thighs, perform these exercises, starting with two sets of 12 and increasing sets and reps as you progress:
- Squats
- Lunges
- Hamstring curls
- Side leg lifts
- Elevated glute bridge (using a platform or your sofa; hold for 30 seconds and longer as you progress)
To supplement a lower-body workout, anytime you encounter a set of stairs, scale them two at a time, which targets the glute muscles and eventually tightens the bottom. And you can also add weights or use resistance bands as you gain momentum.
To address flabby upper arms, back fat, and squishy shoulders, perform these exercises, making sure to focus on form for optimum results:
- Bicep curls
- Tricep extensions
- Pushups
- Planks (start with 30 seconds and work your way up)
- Tricep dips (also great for toning shoulders and chest)
- Lateral and front raises (start with 5-pound weights)
To tighten the tummy, add these exercises to your daily routine, incorporating a stability ball for an even deeper workout:
- Sit-ups
- Crunches
To ensure you don’t compromise on your forward progress in the gym, pay attention to what you’re eating and drinking. Drink plenty of water, avoid high-caloric or highly processed foods, reduce your alcohol intake, and get plenty of rest.
Consistency, dedication, and proper form are key to helping you tone and tighten those trouble areas. Before you know it, you’ll be glancing in the mirror and seeing a body that looks trim and fit.
Need help achieving your fitness goals? The experts at Balance Fitness can help you choose the right equipment for your home gym and set you on a path for success!
