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What are the best exercises for an hour glass shape? |
I just got a gym membership, and I'm hoping to take weight off my hips, thighs, belly, and butt. What would be the best routine to get into at my gym? [Currently I run on the treadmill, do the stairmaster, do crunches on the exercise ball, and occasionally do the bike or the elliptical] Well, first off---you're lucky! If you do have an hour-glass shape (more weight on your hips/thighs/butt), then you are better off. Apple-shaped people (with more fat on their stomachs) are at higher risk of heart disease. So, you should be happy. =) As far as exercises, the only thing you can do is cardio and weight training. Regardless of your body shape, cardio burns fat. Period. (And weight training puts on sleek muscle that makes you burn more fat on a regular basis.) No exercises are 'spot-specific'. Meaning, if someone tells you to do lunges to get rid of the fat on your legs or to flap your arms to get rid of arm fat--this is untrue! Cardio (exercise that brings your heartrate up) will burn fat off your body overall. Usually the last place fat comes off are those trouble spots (the belly, the inner thighs, the upper arms). So you just gotta keep at it and see what works. The important thing is that when you do cardio, you are pushing yourself to your limits. If you can talk on the phone or to your friend or read a book comfortable when you do cardio (specifically running, like you do), then you aren't working hard enough. Y'know, you gotta give it your all to see results. And if you throw in weight training 2-3 times a week to start, that will help burn fat as well. Most gyms have posters of exercises (or try a women's fitness magazine) or you can see if your gym offers a body works class. I started off on those classes and learned what exercises to do and how to do them and eventually felt comfortable enough to pick up the free weights and make out a work out for myself. But yeh, just keep at it. And if you gym offers Pilates class--take it! A very very very good class. =) The best routine is one that you can actually keep up with. If you can hit the gym every morning for 30 mins--thats great. If you can do cardio 4 times a week and weights 2-3 times a week, that's great. Just make sure not to overdo it at first and make your body too sore. Keep doing what you are doing and dont give up. Those are the best excercises. You will see results in no time! Sorry, there's some bad news coming your way. 1) Your body shape is determined genetically. If you have an "apple" body type or otherwise, no amount of exercising will change that. 2) No matter what the stupid magazines and fad diets and commercials will tell you, you cant "spot reduce". You can tone muscles, but getting rid of extra weight is an average-body process. You lose it or gain it everywhere at once. Do lots of cardio, stay away from fats and sugars, and good luck! * Jumping rope with a speed rope * Stationary biking with light to moderate resistance and high RPMs (90 to 120) * Fast walking with little to no incline * Jogging or running for distance slowly (5 to 6 MPH without resistance or hills) * Ski machine at high speed with little to moderate tension for both upper and lower bodies * Elliptical machines with no resistance (only if you're not overweight) * Jumping jacks * Standing knee to opposite chest, L-kicks, leg-outs, one-legged leg lifts, and vertical scissors * Cybex, Nautilus or other weight machines with light weights and high reps * Upper-body routine with a 4-pound aerobic bar, doing push-outs, behind-the-neck presses, front presses, upright-rows, bicep curls, and triceps kick-backs * Dead lifts with little or no weight * Angled squats (if you're not overweight) * Leg extensions and leg curls w/light weight/high reps * Swimming for distance (crawl stroke only) Take boxing classes. They work your whole body and you can get super toned. They're challenging though. i've taken boxing classes. i was in the same situation a few months ago and i found that doing lots of cardio really helps and also try doing exercises like squats and im so mad i cant think of the name of the machine right now... but look for one.. actually there are 2 rght next to each other usually. one of them, you put your legs inbetween 2 pads and choose the weight and use your legs and butt to push out, the other, you push in. this helps the thighs a lot. also eating right helps soo much. lots of protein. and veggies. try and stay away from really fatty foods and carbs.. they move to your butt faster! |
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