TONE YOUR TROUBLE SPOTS

TONE YOUR TROUBLE SPOTS 7 SIMPLE EXERCISES THAT TARGET YOUR ARMS, ABS AND LEGS BY EDITORS OF RODALE

Had it up to here with crunches, push-ups and squats? Read on for energizing exercises that target the same muscle groups as those movements, but score higher points for keeping you motivated to work out. They're simple to master and don't require a lot of time or special equipment — just your determination to stay focused on your fitness goals.

Tone your middle

Pilates movements are a wonderful alternative to traditional sit-ups and crunches, notes fitness expert Chris Freytag. "Pilates movements work several muscle groups at a time, with a focus on strengthening the core [the muscles surrounding and supporting the spine]," she says. Here are two good moves to try.

Full body roll up. Lie on your back, legs extended and arms stretched overhead. Inhale, engaging the abdominal muscles, and stretch your arms up toward the ceiling. Exhale, tucking your chin to your chest, and curl up and forward until your arms are extended in front of you. Inhale and continue to pull forward, reaching your arms toward your toes. Exhale as you slowly uncurl your body back to the starting position. Repeat three to five times.


Ball roll. Sit on the floor, bring your knees toward your chest and wrap your hands around the backs of your thighs. Round your spine, from neck to tailbone, into a C-shaped curve, lifting your feet slightly off the floor. You should be positioned so that you're balancing on your bottom. Inhale and roll back onto your shoulder blades (not your neck or head). Exhale and roll back up to a seated position, trying to avoid letting your feet touch the floor. (Flexing your lower abs will help you maintain your balance in the C-curve.) Repeat three to five times.

Variation: To make this a little harder, do it with your hands placed on the sides of your calves.

Define your arms

Lifting weights and using weight machines aren't the only ways to build strength. Yoga positions can garner the same results because they require you to use your own body weight as you get into poses, hold them and move on to others, explains Michael Lechonczak, co-founder of Intelligent Yoga in New York City. "That's what makes certain poses top-notch for doing battle in the arm flab danger zone," he says. Below are two poses that will help give you a more defined upper arm.

Variation on downward dog. In the classic downward dog, you assume an inverted V position. In this variation, you change the position of your hands to further engage your arm muscles.

Start on your hands and knees with your hands 6 to 12 inches in front of your shoulders. Legs should be hip-width apart, toes curled under. Push into your palms and lift your knees off the floor, propelling your bottom into the air. (Envision a string lightly pulling the tops of your thighs back as you slowly straighten your legs; your body should look like an upside-down V.) Move your chest back toward your thighs. Then, lift your palms so only your fingertips are on the floor, firing up the arm muscles. Hold for five breaths, then return your hands to the flat position. Return to the starting position and repeat three to five times.

Four-limbed staff pose. Lie facedown on the floor, palms down next to the shoulders. Lift yourself up just 2 to 3 inches, engaging all muscles to hold the pose for about five seconds. Do five to 10 repetitions.

Strengthen your legs

Besides grabbing attention, strong thighs are crucial to healthy knees, points out Freytag. Not to mention, sore legs can often derail workouts. To get your upper leg muscles in shape, Freytag recommends these quick moves, each of which should be done 10 to 20 times with each leg.

Squeeze. Sit on the floor with your back straight, right leg extended and left knee bent. Tighten your right quads, pressing the back of your leg toward the floor. Hold for 10 seconds, then relax.

Tighten. In the same position as the Squeeze, flex your right foot and lift the leg about 6 inches. Hold for six seconds, then lower.

Lift. Sit in a chair, feet flat on the floor. Straighten your right leg, raising your foot until the leg is about parallel to the floor. Hold for six seconds, then lower.