People often select what exercise they'll do based on specific "problem areas." For many, these areas include the abdomen, buttocks and thighs. When the amount of calories eaten is higher than the amount of calories burned, the excess is stored, typically in these areas. Solutions to improve these problem areas include cardio training, weight training, calisthenic training and improved eating habits. Cardio training and proper nutrition helps burn excess body fat, while exercises improve muscle tone.
Abdominal Hold
This exercise strengthens and tones your abdomen and your arms, and is performed with two sturdy chairs with high backs. Stand between two chairs with the seats facing away from you. Bend your arms, placing your hands on the top of the back of the chairs. Begin the exercise by extending your arms, placing your body weight on your arms and lifting your body up off the floor. Bend your knees, bringing your thighs up to hip height with your shins parallel to your upper body and your feet ahead of you. Hold this position for as long as you can, working up to 30 seconds. Slowly lower your body back to the starting position. Be sure to use chairs that will not slip out from under you.
Hip Lifts
This exercise strengthens and tones your buttocks and lower back muscles and is performed on a mat. Lie on your back with your knees bent at 45 degrees and your feet flat on the floor. Extend your arms at your sides, placing your palms down at your sides. Begin the exercise by pressing down with your heels, squeezing your buttocks and lifting your hips up 6 to 8 inches off of the floor. Hold this position for up to 30 seconds, and then slowly lower your hips back down to the floor. Work up to six to eight repetitions.
Jump and Reach
This exercise adds a power component to the movement for added intensity. Targeted muscles include your buttocks, thighs and calves. Stand with your feet shoulder-width apart and your arms extended down at your sides. Begin the exercise by bending at your hips and knees, lowering your body until your thighs are parallel to the floor. Lean slightly forward with your upper body and reach your arms back behind you even with your hips. Continue the exercise by quickly jumping up, extending your body and your arms up toward the ceiling. As you land softly, bend your knees and absorb the landing with your thighs. Work up to four to six repetitions.
Leg Curls
This exercise works your hamstrings--the back of your upper thigh muscles--and is performed on a leg curl machine. Lie face-down on the machine, placing your ankles under the rollers and hold on to the side handles with your hands. Begin the exercise by squeezing your hamstrings, bending your knees and bringing the rollers up toward your buttocks. Hold, and then slowly lower the rollers back to the starting position. Complete three sets of 10 to 12 repetitions.
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