Tackling Problem Areas Of Your Body

Exercises For Specific Problem Areas:

Buttock Muscles:
Exercise A:
1. Stand upright and lightly hold the back of a chair or the edge of a table with both hands to maintain your balance. Put your weight on your right leg and turn your left leg out from the hip.
2. Keeping your foot flexed, take your left leg back as fast as you can without bending it at the knee, forcing the movement or over-arching your back. Repeat with the other leg. Repeat 5 times for each leg and gradually build up to 20 repetitions.
Exercise B:
1. Lie on your back with your knees bent and your feet slightly apart, in line with your hips. Place your arms by your sides, palms flat on the ground.
2. Place your weight on your shoulders and upper back (not your neck), raise your bottom to a comfortable height and tighten your buttock muscles, keeping your feet flat on the floor and your arms by your sides. Hold for several seconds. Lower your bottom to the floor. Repeat 5 times, building up to 20 repetitions.

Exercise C:
1. Kneel on all fours with your knees slightly apart, in line with your hips, but keeping them tucked right under your hips. Place your hands in front of you, shoulder-width apart and facing forwards. Bend your elbows so that you are leaning on your forearms.
2. Keeping your foot flexed, push your left leg out straight behind you, keeping your back and hips parallel. Bring your leg and foot down to the floor, keeping your foot flexed and your leg straight. Repeat 12 times. Return to the original position, then repeat the exercise with your other leg. Build up to 20 repetitions.

Upper Arm Muscles:
1. Stand upright with your feet shoulder-width apart and your arms hanging loosely by your sides.
2. Lift your arms, flex your hands and make 5 small circles forwards and then backwards with both arms moving simultaneously. Aim to build up to 20 circles, and when you are used to the exercise, hold a can of beans in each hand and repeat. You can vary the exercises by bringing your arms around to the front and tracing the circles there as well. As you improve with practice, move your feet closer together.

Bust (Pectoral) Muscles:
Exercise A:
1. Stand upright with your feet apart in line with your shoulders. Keep your shoulders up, back straight, bottom and stomach tucked in, legs slightly bent and arms loosely by your sides.
2. Make a scissor movement across the front of your body (at waist-level) by crossing one h and over the other while holding your arms straight out in front.
3. Raise your arms to chest level and repeat the action.
4. Then repeat the action holding your arms at head level. Keeping the scissor movements controlled as you swing, do 20 repetitions at each level.
Exercise B:
1. Kneel on all fours as if you were about to do press-ups, with your legs raised at the back and your feet crossed. Your arms should be straight.
2. Bend your arms as you lower your body to the floor. Do this 10 times to begin with, and build up to 30 repetitions. Remember to keep your back straight.