Shrink and Tighten Your Thighs, Calves, Butt, and Waist – A How to Guide
People of all ages, shapes, and sizes seem to be perplexed with the same question these days – “How am I going to get rid of that extra fat?” Most companies are making money out of the problem rather than providing good solutions. It is surprising to notice the fraction of men and women who actually benefit from the solutions provided by these companies. The truth is that you don’t need to spend even a dime to shrink and tighten your thighs, calves, buttocks and waist. You just need to be aware of a few vital facts about your body, and you need that bit of motivation to keep yourself at it, and the rest will fall into place.
There has recently been a buzz about infomercials which claim that certain companies manufacture belts and all to reduce the fat accumulated in various parts of your body. Some even claim that just by wearing a certain belt you will be able to achieve an equivalent result of doing hundreds of crunches. Any sane person with even the most basic idea about how muscles work and fat accumulates will tell you that these are just gimmicks and nothing worthwhile comes out of them. Even if some of these work even to the slightest fraction of what they promise, it will not be an intelligent idea to trust a much doubtful technology against the natural way of doing it.
As far as your belly goes, the best way to tighten that up is to go for an ample amount of cardiovascular exercises. Some of these methods are plain walking, jogging, bicycling, aerobics, swimming and certain high activity games such as tennis, badminton, basketball, etc. The focus should be to make your heart pump that bit faster so that it expends energy at an appreciable rate and then hold it at that state for at least twenty minutes. These exercises work in general for fat accumulated in any part of your body, making you lose the subcutaneous fat and resulting in your skin becoming taut. Your muscles will begin to show instead of being hidden under the fat. Five times of cardio a week shall see you through a good bit of fat.
The important thing to understand about fat is that it is like a big organ which is spread throughout your body. There is no way to get rid of fat accumulated in just one part of the body, unless of course you get a liposuction done. As you work on your muscles and add more mass to them, your metabolism rate will be triggered to new heights and the more of the food you eat will be burnt down to provide energy to the muscles instead of accumulating in your trouble areas. Apart from the cardiovascular exercises, it is important that you focus on the large muscles of your body, such as, your thighs, butt, lower and upper back, chest, biceps and triceps. Then move onto your hips, calves, shoulders and forearms.
Keep in mind that you have several thousand muscles in your butt, hip, legs, thighs, and lower stomach region. It is important to realize without regular toning and exercising, these muscles will turn into trouble areas and start accumulating fat. Even exercising might expose you to serious injury if you don’t do it correctly. However, right exercise doesn’t mean you need fancy equipments or access to the gym. Free hand exercises or ones with minimum equipments can be just as good.
The sour truth is that body types are at most times affected by genetic traits. So, if most people in your family have a body type which is obese, it is quite probable that you will have the same too. However, that doesn’t mean you can never have the body you always desired for. Genetic limitations might just make your task a little more difficult; however, those can never make it impossible. You need to work that bit harder and motivate yourself more in such a case.
Achieving firm buttocks, thighs, calves, and hips and shrinking the waistline is on the wish list of most people. Most women experience a lot of trouble with their buttock area due to excess fat deposition during the childbearing years. Human bodies are reluctant to give up on the fat deposited near the butt, thigh and belly, which makes it all the more important to involve in the right workout. Let us take a look at five very successful exercises that contribute in letting you achieve that shapely figure.
The Squat – Perhaps the best exercise for shaping your buttocks, it is performed with a barbell across your shoulders. Stand with your hands and legs apart with the feet pointing slightly outwards. Pull your shoulders back a little, inhale and then bend at the knees until your thighs are just about parallel to the ground. Now contract your muscles and bring yourself back up as you exhale.
Hamstring Curl – Start by laying face down on a leg-curl machine. Then move your Achilles’ tendons to below the padded lever by keeping your knees away from the pad. Now keep a flat back and then raise your feet towards the buttocks slowly. Contract the muscles, then very gradually lower our feet to the initial position. Repeat this a few times.
The Lunge – Stand with your feet apart and pointing straight. Take a pair of dumbbells and bend your knees. Begin by stepping forward with your left foot, and keeping it centered on your ankle. Don’t move the knees beyond your toes. Balance yourself by pushing the round with your heels. Then come back to the previous position, keeping your knee and hip straight. Repeat a few times and then move on to the other leg.
Gluteus (butt muscle) Kickback – Get down on your knees and hands with your knees bent perpendicularly. Keep your head up and lift the right leg back, then up. Maintain the knee bend till your thigh is in line with the torso. Contract your right butt and then get yourself back to the initial position. Now repeat with the left leg, and repeat the cycle few times.
The Cable Kickback – With a leather cuff hooked to a low cable pulley, start with cuffing your ankle and grasping the steel frame of the weight stack for support. Contract your butt keeping your abs tight and your knees and hips slightly bent and gradually kick one of your legs in an arc as high as possible. When you have achieved full extension, contract your buttocks to subject the muscles to maximum contraction. Now resist the pull of the cable and bring the leg to the initial position. Now repeat and then start the same with the other leg.
Last but not the least; you need to remember that exercises will work if and only if you ignite a change in your daily lifestyle. If you continue with the sedentary lifestyle of yours, even an hour of gym every day might fall short of making you achieve what you desire for. Avoiding junk food, eating more and more vegetables and less fats, choosing to walk that extra mile instead of taking your car, pressing yourself to maintain a straight posture at all times are some of the things you always need to follow. Remember that if your attitude doesn’t change, your body never will.
This is for The Legs (Women this is the part that men just cannot ignore, even if your core is not tight -he will still look at you legs and hips)
Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That’s how it should be – as you progress through the various stages of learning you’ll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.
1. Leg extension – this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.
- Push the pads until the knees are almost locked.
- Pause.
- Lower with control to the starting position.
2. Leg press – you can move straight on to this exercise if you are sufficiently experienced.
- Place your feet firmly at shoulder width on the foot board.
- Bend the legs until they are almost touching the chest.
- Pause.
- Return with control to the starting position.
3. Calves – the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.
Part 2
Training specific body parts can only truly be effective if you recognize and understand the role of the individual muscles. This article examines the muscles that make up the lower body.
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you’re working, the better you’ll be able to judge what’s needed to make improvements. In this article we’ll get to know the muscles that make up the lower body.
This is where you’ll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows:
1. Quadriceps femoris – this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.
2. Hamstrings – these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.
3. Gluteals – these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.
4. Hip flexors – these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.
5. Calves – these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.
We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners with an emphasis on developing the muscles of the lower body.
The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.
The muscles of the lower body can be divided into five groups:
1. Quads – this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.
2. Hamstrings – these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.
3. Gluteals – these are the muscles that make up the buttocks.
4. Hip flexors – these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.
5. Calves – these are the two muscles found in the lower leg.
For beginners these muscles should be exercised as follows:
1. Leg press – 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.
2. Leg extension – 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.
3. Hamstring curl – 3 sets of 10-15 reps. This exercise isolates the hamstrings.
4. Standing calf raise – 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.
5. Seated calf raise – 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
By: Kevin Derrick Gentry
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