Body Spotlight
Exercises to Target Six Areas of the Body
Getting in shape can be as easy as focusing on one body part at a time. To tone and shape your body, try breaking out your workout routine with targeted exercises to work these major muscle groups:
Abdominals
Because the abdomen has many different muscles, the best way to tone this area is to perform several different types of exercises, including:
Leg Raises
- Lie on your back with your legs extended straight up.
- Rest your arms by your sides or underneath your buttocks.
- Keeping your lower back on the floor, lower your legs slowly to a 45-degree angle, and then return your legs to the starting position for a count of five seconds.
- For beginners, do one set of eight to 10 repetitions.
- If you're more experienced, do two to three sets of eight to 10 repetitions each.
Torso Twists
- Lie on your back with your hips and knees bent at a 90-degree angle.
- Place your hands behind your head, with your elbows on the floor.
- Bring your right elbow toward your left knee, and extend your right leg at the same time. You should be bending from the waist with your left elbow on the ground.
- Hold for one second, and then return to the starting position. Complete the set on one side before you go to the other side.
- For beginners, do one set of eight to 10 repetitions.
- If you're more experienced, do two to three sets of eight to 10 repetitions each.
Crunches
- Lie on your back with your knees bent at a 90-degree angle.
- Cross your ankles and place your hands behind your head. Do not pull on your head.
- Contract your abs as you lift your shoulders off the floor. Remember, you only need to get your upper back off the floor to strengthen your abdominal muscles.
- Hold for two seconds and return to the starting position.
- Do one set of eight to 10 repetitions.
Some of the most "exercise-immune" fat is under your belly button. You can have strong abs, but you won't see them if the overlying tissue is fat. Combined with a proper diet, these tips can help flatten your stomach.
Back
You rely on your back muscles more than you think. Incorporate these exercises to avoid straining or pulling muscles during strenuous activity or in your everyday routine.
Back Extensions
- Lie facedown on the floor with your hands at your sides, next to your hips.
- Not using your arms, slowly raise your shoulders and chest off the floor about 4 to 6 inches.
- Hold for one second, keeping your lower body relaxed and your head in line with your upper body.
- For beginners, do one set of eight to 10 repetitions.
- If you're more experienced, do two to three sets of eight to 10 repetitions.
Biceps and Triceps
The backs of your arms store fat, but with the right moves, your triceps shape up faster than most other body parts. Here are some tips:
Press-Downs
- Stand with rubber tubing (sold at sporting goods stores) draped around your neck.
- Grasp the tubing so elbows form a 90-degree angle.
- Keeping elbows pressed to your sides, slowly straighten your arms by bringing your hands down in front of you.
- Hold for two seconds, and then return to the starting position.
- For beginners, do one set of eight to 10 repetitions.
- If you're more experienced, do two to three sets of eight to 10 repetitions.
Bicep Curls
- Hold a dumbbell (2 to 3 pounds) in each hand, arms extending down at your side, with your palms facing your hips.
- Keeping your elbows close to your body, curl the dumbbells toward your shoulders either simultaneously, or alternating one arm at a time. Lower the dumbbells to the starting position in a slow, controlled manner.
- For beginners, do one set of eight to 10 repetitions.
- If you're more experienced, do two to three sets of eight to 10 repetitions each and use 3- to 5- pound dumbbells.
More experienced exercisers also may want to add the following exercise to tone the underarm area.
Chair Dips
- Sit on the end of a sturdy chair and grasp the edge of the seat with the palms of your hands.
- With your legs fully extended, place your feet straight out in front of you with your heels on the floor so that your weight is being supported by your arms.
- Using your arms, lift yourself up from the chair and then lower your body as a unit toward the ground until your arms exceed a 90-degree angle.
- Hold for two seconds, and then return to the starting position.
- Do two to three sets of eight to 10 repetitions.
Buttocks
To really target your gluteal muscles, try squeezing them throughout these exercises. It helps isolate the muscles and maximize the movements.
Pelvic Lifts
- Lie on your back, with your legs bent and both feet flat on the floor, hip-width apart. Rest your arms at your sides.
- Pressing down your heels, raise your hips several inches off the floor.
- Squeeze your buttock muscles together at the top of the movement, and then relax them on the return toward the floor.
- For beginners, do one set of eight to 10 repetitions.
- If you're more experienced, do two to three sets of eight to 10 repetitions each.
Side Leg Lifts
- On your hands and knees, keep your right leg bent at 90 degrees, and raise it to the side, leading with your knee.
- Hold for one second, and then lower to starting position.
- For beginners, do one set of eight to 10 repetitions, and then switch legs.
- If you're more experienced, do two to three sets of eight to 10 repetitions each, then switch legs.
Donkey Kicks
- On your hands and knees, bring your right knee to your chest, and then kick back, leading with the heel of your foot. Do not arch your back.
- Straighten your right leg behind you, lifting it out and up - squeezing your buttock muscles.
- Bring your knee back to your chest.
- For beginners, do one set of eight to 10 repetitions, and then switch legs.
- If you're more experienced, do two to three sets of eight to 10 repetitions each, and then switch your legs.
More experienced exercisers also may want to add the following exercise to help tone the buttocks:
Lunges
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands by your side or out in front of you for balance.
- Step forward, bending your front leg.
- Hold for two seconds while squeezing your buttocks, and then return to the starting position.
- Do three sets of eight to 10 repetitions per leg.
Legs, Thighs, and Hips
Jogging and biking aren't the only great ways to tone your legs, thighs, and hips. Rotate these exercises into your workout to see results from hip to toe.
Inner-Thigh Leg Lifts
- Lie on your right side, resting your head on your right arm.
- Bend your left leg to form a 90-degree angle at the hip and knee.
- Lift your right leg straight up off the floor no more than 6 inches for about 10 seconds, and then lower it.
- For beginners, do one set of eight to 10 repetitions on each side.
- If you're more experienced, do two to three sets of eight to 10 repetitions on each side.
Side Lifts
- Lie on your left side with your feet flexed, legs slightly in front of you.
- Place your head on your left arm; place your right arm in front of you.
- Raise your right leg 10 inches.
- Hold for two seconds, and then return to the starting position.
- For beginners, do one set of eight to 10 repetitions on each side.
- If you're more experienced, do two to three sets of eight to 10 repetitions on each side.
Side Rotations or Leg Lifts
- Lie on your right side.
- Keep your head up and your left arm in front of you. Bend your left knee over your right leg, so it almost touches the floor.
- Lift your left knee, holding it up for two seconds, and then return to the starting position.
- For beginners, do one set of eight to 10 repetitions per leg.
- If you're more experienced, do two to three sets of eight to 10 repetitions on each side.
Standing Leg Raises
- Stand against the wall with your feet together and your arms straight out to the sides.
- Flex your foot and raise your right leg in front of you, bending it slightly at the knee. Try to raise your leg as high as possible, and then return to the starting position.
- Repeat the exercise with your leg turned out to the side.
- For beginners, do one set of eight to 10 repetitions per leg.
- If you're more experienced, do two to three sets of eight to 10 repetitions per leg.
Waist/Love Handles
Tackling this part is easier than you may think. These simple exercises use the resistance of your own body weight to target and isolate your obliques.
Side Bends Without Weights
- Stand straight, with your feet shoulder-width apart, holding your chin parallel to the floor. Interlock your fingers behind your head, with your elbows pointing out.
- Turn your head to the right, looking over your right shoulder. Slowly bend to the right, keeping your arms in place.
- Repeat, turning to the left side.
- For beginners, do one set of eight to 10 repetitions on each side.
- If you're more experienced, do two to three sets of eight to 10 repetitions on each side.
Side Bends With Weights
- Stand with legs shoulder-width apart, hands extended to each side, each holding a dumbbell (2 to 3 pounds).
- Bend slowly to the right side and hold for three to five seconds.
- Repeat, turning to the left side.
- For beginners, do one set of eight to 10 repetitions on each side.
- If you're more experienced, do two to three sets of eight to 10 repetitions per side and use 3- to 5- pound dumbbells.