Whether it’s our stomach, arms or thighs, we all have bits of our body we long to change. So what can you do about those problem areas? By Anne Montague
Just because you've inherited a particular body shape doesn't mean you can't have a flat tummy, toned arms or a pert bottom; you might just have to work a bit harder to achieve it, says Carl McCartney, national group exercise manager for Virgin Active.
‘Strength training to build muscle is a key part of that, especially when you're trying to tone a particular area. A pound of muscle is more compact than a pound of fat so if you lose fat and gain muscle you might not lose weight, but you should lose inches from the bits that matter and look more toned. The more muscle you have, the higher your metabolic rate and the more calories you will burn.'
A pound of fat burns 8 calories a day, while a pound of muscle burns 75 - build 4½lb muscle and you can boost your metabolic rate by 10%. Combining strength training with aerobic exercise like walking, swimming or dancing will help you stay fit and feel more comfortable with your body as well as burning fat, especially from around your tummy. Carl McCartney recommends these toning exercises every other day:
Reshape a big bottom
Squats are one of the best exercises for your hips, bottom and thighs. Stand with your feet shoulder-width distance apart, toes pointing slightly outwards, and squat as though you were sitting into or standing out of a chair. Your knees should not extend beyond the line of your toes. Do 10-15 squats every other day. Raise the intensity by slowing down and holding the squat for 2 to 3 seconds.
Tone your thighs
Lunges are great for total leg conditioning and will work all the muscles from your hips down to your ankles. Stand with your feet hip distance apart and lunge forward, heel first, lowering your body until your front knee is at 90 degrees and directly over your foot - your knee shouldn't extend beyond your toes. Your back knee should be as close to the ground as you can manage. Return to your starting position and do the same move with the other leg. Aim for 12-15 lunges on each leg. You can make your legs work harder and exercise your abdominals at the same time by adding some weight - hold a can of beans or a heavy bag in the hand on the same side as the back leg. Your abdominal and core muscles will have to work to stabilise your body.
Flatten your stomach
Crunches are the most effective way to tighten your tummy muscles. Lie on your back, feet flat on the floor, hip distance apart, and knees bent. Cross your arms over your chest, placing each hand on the opposite shoulder. Tuck your chin toward your chest and gently raise your shoulders off the floor until you feel a squeeze in your tummy muscles, then slowly lower your shoulders back towards the floor. Repeat 15-20 times.
Slim your waist
Side bends and rotations will strengthen the oblique muscles around your middle, making your waist look narrower, but they won't shift a spare tyre - you have to eat less and do more aerobic exercise to achieve that.
Bends: stand with your knees slightly bent, arms down by your sides and hips facing forward. Bend down to one side, sliding your arm down the side of your leg, and then the other. Do 15 bends on each side. Your hips should stay still - imagine them as headlights that have to stay facing forward.
Rotations: stand with your knees slightly bent, hips facing forward and your arms at shoulder level and bent at 90 degrees at the elbow. Rotate slowly to the right, keeping your hips still (think headlights again) and then to the left. Repeat 15 times on each side.
Banish bingo wings
Sit on the edge of a chair or the bottom step of the stairs and move your feet out in front of you. Balancing on your arms, move your bottom in front of the chair/step. Bend your elbows and lower your body a few inches, keeping your shoulders down and away from your ears and your elbows parallel to one another, going no lower than 90 degrees. Push back up to your starting position. Repeat 12-15 times. If you want to make it harder, straighten your legs.
Stop saggy boobs
Although you can't tone breasts as they have no muscles, toning up your chest muscles will add stability and help firm up the whole area. Push-ups will work your chest and your arms. Kneel on the floor with your arms straight and your palms flat on the floor. Keep your back straight and aim for 5-10 push-ups. If that's too much like hard work, just stretching your chest will give your whole chest area a physical lift by pushing it out and improving your posture. Stand with your feet hip width apart and your arms stretched out straight at shoulder level. Push your arms back, thumbs turned backwards and your chest out, and hold for a count of 10.
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