Over the years, I have helped hundreds of people get in shape.
Initially, everyone goes through a detailed consultation, which
allows me to determine their goals, and their problem areas.
Although some people fall outside the norm, most men describe
their problem area as their abdominal area. A common quote I
hear is, “I want to get rid of my love handles and get washboard
abs.” On the other hand, most women state their problem areas
are their rear end, hips and thighs.
This issue is dedicated to showing you specific exercise programs
to attack those problem areas, and finally achieve your goals: a
rock hard 8 pack of abs, buns of steel, and sexy, slender,
defined legs.
Let’s get started.
Abs/Lower Back
Waist is a common concern of both men and women. With the proper
combination of diet and cardiovascular exercise, the following
exercise program will show you how to develop a lean, ripped
mid-section.
There are four basic exercises to properly train your waist:
abdominal crunches, leg lifts, side crunches, and lumbar
extensions. Start off doing 2 sets of each exercise, during week
#4 increase to 3 sets. All of these exercises except for lumbar
extensions can easily be performed on a floor mat or sit-up
board.
If you suffer with lower back pain, I highly recommend an
inexpensive tool that can be found in most health clubs, or can
be purchased at most sporting goods stores for around $50.00.
There are many different versions including the Ab Roller, the Ab
Blaster, and the Ab Master, to name a few. Many models come with
an instructional video which will show you the proper form and
technique of each exercise. This piece of equipment allows you
to isolate specific areas of your waist, and at the same time,
minimizes stress and strain on your lower back.
Unlike other major muscle groups, you can train your waist every
other day. 48 hours is sufficient recovery time. Never use
heavy weights training your waist. Using weight and doing low
repetitions builds muscle mass and will thicken your midsection.
If you want a lean, well defined waistline, high repetition using
no weight at all is the way to go.
If you are training in a gym, most health clubs will have a
lumbar extension machine or a hyperextension station for the
extensor muscles in your lower back. If you are not familiar
with this exercise, have a knowledgeable Personal Trainer show
you the proper form and technique.
Legs/Hips/Rear End
The following program is perfect for both men and women, with one
small difference. Ladies do at least 20 repetitions of each
exercise, men do at least 16 repetitions. Start off with 3 sets
of each exercise, during week #4, increase to 4 sets. The core
exercises are Squats, Leg Press, Dumbbell Lunges, Leg Extensions,
Leg Curls, Calf Raises, Hip Abduction, and Hip Adduction. This
combination works all of the muscle groups in your hips, rear
end, and legs. Only train these areas twice a week and give them
at least 72 hours of rest before training them again.
Most men falsely believe that hip abduction and adduction
exercises were designed for women. Most of the top bodybuilders
in the world incorporate these two exercises into their leg
routines, and for good reason. There is no better exercise for
toning and defining your hips and inner and outer thighs.
If you are working out at home and some of these exercises are
unfamiliar, there are many books available at the county library
which step-by-step, will illustrate how each exercise should be
performed. If you do not have any weights or equipment at home,
as long as you have a VCR, you can achieve your goals. There are
literally hundreds of body conditioning video tapes available
like “Buns Of Steel” and “8 Minute Abs” which focus on those
problem areas.
Next month’s issue will focus on how to increase your metabolism,
and how to feed muscle while starving fat.
