The most effective way to burn flab and stay skinny while maintaining your natural curves isn't spending time on the treadmill, but instead, doing combination exercises that incorporate both cardiovascular and strength-training exercises into one, according to Health magazine. Not only do these exercises burn large amounts of calories per minute, but also they help to build muscle, which continuously burns calories and excess fat even when you are resting.
Step 1
Do the single-leg ball squat to target and strengthen your buttocks and quadriceps muscles. To do the single-leg ball squat, stand with your arms at chest level with your hands overlapping, one on top of the other. Bend your left knee so that your shin rests on an exercise ball approximately 2 feet behind you. Bend your right knee about 90 degrees to enter a squat position, keeping your knee behind your toes. Return to the starting position and repeat the exercise for three sets of 15 for each leg.
Step 2
Perform the hamstring curl exercise to tone your hamstrings and thighs. To do the exercise properly, lie on the ground facing upward with your arms out to your sides, pointed at the outside of each foot. Raise your calves and bend your knees slightly so your feet rest firmly on the center of an exercise ball. Lift your hips off the ground and bend your knees to bring the exercise ball toward your body. With your hips engaged and lifted, extend your legs to roll the ball back to the starting position. Repeat the exercise for three sets of 12 to 15 repetitions each.
Step 3
Add the twist tuck exercise to your workout to exercise your abdominal and oblique muscles. To do the twist tuck exercise, get into a full push-up position on the ground with the shins of both legs resting on an exercise ball behind you. Keeping your upper body still, bend your knees until they are almost touching your chest and move them slightly to the left side. Return to the starting position and repeat the exercise, bending your knees to the right side for the next repetition. Do six to 12 repetitions before stopping.
Step 4
Do the side squat hop and reach exercise regularly. To do the exercise, start by standing with your feet together and your arms resting by your sides. Move your left foot out to the side about 2 feet, getting into a low squat position with your feet slightly wider than hip-width apart. Touch the floor with your right fingertips before pushing your body back upward and moving your left foot back to the starting position. Repeat the exercise on the opposite foot, alternating sides for one minute.
References
- "Fitness" magazine; "Golden Girl"; Patty Adams Martinez; February 2011
- "Health" magazine; Your Best Body Ever; Shaun Chavis, Su Reid-St. John; January/February 2011
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