Getting on the ball for spot toning
If you hate looking in the mirror, here are some exercises to try.
By LISA RYCKMAN
SCRIPPS HOWARD NEWS SERVICE
How do I hate thee? Lemme count the ways.
I hate thy baggy, bumpy lumpitude. Thy flappy flabbage. Thy fleshy rolls of pudgiocity. Thy poochy pouchiness and oh-so saggy chubbiliciousness.
I've had it with looking in the mirror, like most of the other women in the universe.
A Harvard University study found that by 13, half of girls are unhappy with their bodies. A year later, they've zeroed in on their hips and thighs, and you can throw tummy in there, too. By the time we're 18 or older, 80 percent of us think we're a whole lot fatter than we really are, and we have developed a vampirelike distaste for mirrors. No wonder eating disorders are epidemic.
But take heart: There are solutions. Spot-reducing -- that is, trimming fat from one specific area of the body -- doesn't work; lose weight, and it's going to happen all over. But targeting certain areas for tightening and strengthening not only can be done, it will be done, dagnabit!
What's liked least
The exercises described here are designed to focus on toning the places people tend to like least on their bodies. They require a couple of dumbbells and your friendly neighborhood stability ball.
Losing weight isn't always the answer to life, the universe and everything. It takes time and discipline, two commodities in short supply for most of us. But working out supplies instant gratification: It gets endorphins flowing, makes you feel stronger and gives you energy you didn't know you had.
Ending the war with your body is half the battle. Put these moves in your arsenal, and you'll be a step closer to making a friend of the enemy in the mirror.
For slimmer thighs: Plie Squat With Heel Lift
Works: Glutes, quads, hams
How to: Holding onto the back of a chair, stand with legs apart about twice the width of your hips, feet turned out. Bend your legs to a 90-degree angle, then lift your heels off the ground. Lower heels and straighten your legs. Do 2-3 sets of 8-12 reps.
Tip: To make this tougher, don't straighten your legs between heel lifts.
For a flatter tummy: Ball Double Crunch
Works: Core
How to: Lie on your back with your feet on the floor. Place a stability ball between your lower legs, and hold a dumbbell or medicine ball overhead, arms extended. Lift your legs to a 90-degree angle. Exhale as you lift the stability ball toward the ceiling and bring the medicine ball toward your knees. Lower and repeat 8-12 times.
For sexy arms: Tricep Press And Extension
Works: Triceps, biceps, shoulders, chest
How to: Lie on your back on the floor, a bench or a ball. Hold a medicine ball, a bar or a pair of dumbbells above your chest, arms straight, palms facing each other. Without moving your upper arms, bend your arms at the elbow to lower the weight toward your forehead, then straighten. Now bend your arms and lower your elbows to your sides, bringing the weight just above your midsection.
Options: Hold the weights with your palms facing away from you.
For a tight butt: Extension And Donkey Kick
Works: Glutes, core
How to: Get on all fours, with hands lined up under shoulders and knees under hips. Squeeze your butt as you extend one leg and lift it until it forms a straight line with your back and hips. Lower the extended leg without touching the ground. Bend your leg at a 90 degree angle as you push your foot toward the ceiling, stopping when your knee is in line with your hip and back. Lower the leg to the ground, returning to the start position. Repeat the extended leg/bent leg combo 8-12 times on one side, then switch legs.
Tip: To make it tougher, don't return to the starting position between extended leg-bent leg reps.
For a defined back: Stability Ball Cobra
Works: Back, core
How to: Lie face down on a stability ball, with the ball supporting your chest and stomach. Hold a dumbbell in each hand and extend your arms overhead. Your legs should be straight and your toes on the ground. Lift your chest off the ball and bring your arms to the sides of your body, squeezing your shoulder blades together. Hold the position for a count of 10. Lower to the starting position, with arms overhead. Do 5-8 reps.
Tip: To make it easier, brace your feet against a wall, or lie over the ball with your knees on the ground.