Fat accumulates in the belly, butt and thigh areas first. Men and women both suffer from an expanding midsection as they age. The good news is that with proper nutrition and exercise, these problem areas can be toned. For toning and firming, the American College of Sports Medicine recommends three sets of 8 to 15 repetitions for each exercise with one- to three-minute rests between sets. Exercises should be done two to four times weekly.
Traditional Crunch
The traditional crunch is one of the most efficient abdominal exercises. It works all of the abdominal muscles, according to the American College of Sports Medicine.
Start by lying on your back with the knees bent and the feet flat on the ground. With the arms next to the body, raise the upper chest slowly off the ground a few inches. Return and repeat for the desired number of repetitions.
Captain's Chair
The captain's chair (hanging leg raise) is an exercise done with a machine that has padded arm holds, a padded back and sometimes foot pads for the feet. The body is supported by the arms while the knees are raised to the chest and then returned to a standing position without the feet supported. This exercise targets the rectus adominis, hip flexors and obliques. The captain's chair is one of the top three abdominal exercises, according to the American Council on Exercise.
Safety Squat
Using the Smith machine for squats is a safe way to work the quadriceps, hamstrings and glutes without worrying about injury. A bar is attached to the machine with safety catches along both sides. Choose a weight that is challenging and place equal weights on both sides of the bar. Place the back just under the shoulders on the bar, being careful not to let the bar rest on the vertebrae. Position the feet a few inches in front of the body, shoulder width apart. Unhook the bar and squat down, making sure the knees do not go over the toes. Return and repeat for the proper number of repetitions.
Walking Lunges
Walking lunges work the thighs and butt. This exercise can be done with or without weights. Find an area where you can walk continuously for at least 10 steps. Stand with arms at the sides holding dumbbells. Step forward with the first foot and lower the body, flexing at the knee and hip, until the knee of the rear leg is almost touching the floor. Stand on the forward leg and lunge forward with the rear leg. Keep alternating legs two laps for one set.
45-Degree Leg Press
The leg press is a multi-joint exercise that works the quadriceps, hamstrings and the gluteal muscles in one exercise. Sit on the machine with the back against the padding and place feet on the platform. Release the lever and grab the hand grips on the side. Flex the hips and knees and lower the platform until the hips are completely flexed and then return to the starting position. Do not lock your knees when your legs are fully extended as this puts pressure on the knees.
Member Comments