You cannot "target" specific areas of your body when it comes to burning fat, but you CAN target specific areas that you wish to tone up!
Don't get me wrong: this is not to build muscle.
Building muscle is a HUGE no-no, especially if you still have a high fat percentage [over 25%] because your muscle won't be visible it will be hidden by a layer of fat and thus will only make you look bigger.
Instead.. eat less and try your hardest to lose weight without strength exercises or short-distance running.
ESPECIALLY if you have a lot of weight to lose, toning is important!! It prevents sagging skin and if you already have sagging skin then it will diminish it to almost nothing (you may have to build muscle a little to get rid of it completely if it is a lot).
Toning is also important alongside stretching as it creates longer, leaner looking extremities (such as arms and legs) making you look much thinner and taller even if you are short!
Important Tips!!!!!
- If a pose is "too hard" then there is a reason for that, you have weak muscles and you need to grow a pair and just do it! Either find an easier way to do it until you can do the real thing or stop complaining about your clothes being too tight. You can do this!
- Do NOT use heavy weights in an attempt to speed up progress! You will either become bulky or wear yourself out quicker resulting in mediocre workouts! Use light weights and do more repetition (lighter weight, repeat the workout for longer periods of time). This is what models, trainers and movie stars all say about toning up when losing weight!
ARMS:
Biceps & Triceps
Tip: simple enough, just hold them up...or move them up and down in slow even movements; you can also hold water bottles in either hand and try hold them out above your head, to the sides and in front of you!
This is more of a "stretch" then toning exercise.
This is more of a "stretch" as well, but stretching burns calories, and makes you more nimble for actual workouts.
Carry weights (light is good, you want your weights to be at least 4 pounds/2 KG or more, but water bottles work just as well), they help your balance, make you burn more calories, tone your arms, and if you are swinging your arms then it should get your obliques as well.
CHEST
Pectorals (firmer boobs)
Shoulders (fat surrounding collar bones)
Tip: Do not cross your legs.. that is unimportant; use light weights and stand as straight as you can, shoulders relaxed. For beginners you can start with your hands at your sides, slowly raise your arms until they are at a right angle to your body, spread your arms out, slowly return them in front of you and then relax them to your sides for a 5 second rest.
Notice: based on the fact that your shoulder fat is located right by your biceps and triceps it is safe to assume that these workouts will tone your arms
BUTT
(do this "hip extension" with a light weight placed where your leg bends and do leg curls)
Tip: You can do this with or without weights; if you do it without, then try lowering and raising your hips without ever letting your butt touch the ground or lifting your right/left leg every few seconds.
THIGHS
Quadriceps & Biceps & Gluteus (front/back/side of your thigh)
Make sure your butt is as far out as is comfortable, your knees shouldn't pass your feet and your neck should be in-line with your spine (so no looking at the ceiling or tucking your chin in)
Tip: Try keeping the bottom leg on the ground and lifting the top leg repeatedly (switch sides after 2-3 minutes). it should end up looking like this:
Tip: hold the pose at this angle for beginners or lower for advanced (like a few inches above the ground) you can also make it a movement by lowering and raising repeatedly.
Tip: imagine you are on a bike, that is how your legs should be moving.
CALF
Triceps Surae (back upper calf)
Poroneus Longus (outer sides of mid-calf)
Tibialis Anterior (front of calf)
This actually not only targets your calf, thigh and butt, but it also raises your heart rate classifying it as a cardio workout which will benefit your entire body in terms of burning fat; it will only tone your leg and butt muscles though.
Abdomen
Obliques (upper side where your ribs are)
Abdominals & External Obliques (upper/lower abdomen)
Tip: hold your arms straight out in front of you (palms down) and move them up in down in short movements (slow or fast) for a quicker burn.
this is called the "dolphin" which is an easier variation to the plank; please keep in mind her neck position, and make sure your arms are shoulder-length apart! Another variation for beginners is bending your legs so your knees are on the ground, feet in the air and hold yourself up the same with with your arms or hands; it might not "feel" as effective but it is, you can also do it for longer periods of time.
This is much easier than it looks, just make sure your foot is straight and directly in-line with your hip; for beginners you can bring your arms back so your hands are resting on your back, it is a lot easier to balance like that.
