Targeted toning in four moves
If you’ve been doing the same workout since you can remember and aren’t getting the results you want, it might be time to shake things up.
Most of us have those niggly body parts that seem impossible to change – no matter how many runs you go on or how many days you hit the gym.
There are plenty of reasons why certain areas of our bodies are not as responsive to diet and exercise, including genetics and being more difficult to isolate in training.
The key to changing these parts lies in targeted body sculpting exercises using weights or resistance to tighten, lift, flatten or bulk up, depending on the intent, says personal trainer and Genesis Health + Fitness gym owner, Beaux Glenn.
“It isn’t possible to magically isolate just one area of the body but you can certainly target those areas with the right exercises to help achieve the shape you want,” he explains.
Ahead, the most stubborn areas to change – and the number one sculpting exercise you can do to target each one.
How to sculpt… a flatter belly
Stomach shape is influenced by two main components: muscle and fat.
“Imagine making a bed as an analogy. The sheet represents your muscle, serving as the foundational layer, while the blanket represents the fat that covers the sheet, completing the bed,” Glenn explains.
“Before the shape of the sheet – or muscle – becomes visible, you must first remove the blanket – or fat. One common mistake I often observe among individuals striving for a flatter stomach is neglecting to make dietary improvements while focusing excessively on muscle-building exercises for the abdominal area.”
Excessive crunches or leg raises are one such example.
“The issue with these exercises is that if you solely concentrate on building muscle without losing the fat surrounding it, your stomach may appear even more pronounced.”
What to do
To make a change, you’ll need a two-pronged approach focusing on both diet and exercise. Your diet plays a vital role in shedding the fat that covers the muscle in your stomach. Meanwhile, exercise helps burn calories and shape the muscle surrounding your stomach.
“One of my favourite exercises that burns fat while also working on your abdominals is squat jumps with high knees. It combines an explosive movement to rapidly increase heart rate and burn maximal calories while core bracing is required during the squat and abdominal activation occurs from the knee lift during each jump.”
How to do it
- Push your hips back and bend at the knees.
- Maintain a neutral spine with a slight forward lean of the torso.
- Quickly extend the hips and knees to an upright position.
- Use the momentum to jump in the air.
- Lift your knees up towards your chest.
How to sculpt… a lifted bum
There are various reasons why it’s hard to change the shape of your bum with genetics playing a large role in determining the shape and size of your muscles.
“Some people may naturally have more muscle mass or a predisposition to store fat in the gluteal area, making it easier for them to develop a perkier bottom.”
Another factor is the muscle fibres in your glute muscles, which are a mixture of fast-twitch and slow-twitch fibres. Fast-twitch fibres are associated with power and explosive movements, while slow-twitch fibres are associated with endurance.
The composition of muscle fibres differs between individuals and can influence the ease or difficulty of building and shaping the gluteal muscles. Developing the gluteal muscles requires targeted exercises that activate and engage these muscles effectively.
“Many individuals struggle with properly activating their glutes during exercise, which can hinder their progress. Engaging the glutes during exercises such as squats, lunges, hip thrusts, and deadlifts, with proper form and technique, is crucial for optimal muscle activation and growth. Like any other muscle group, the gluteal muscles also require consistent training and progressive overload to stimulate growth and development.”
What to do
If you’re looking for an exercise to target and lift your bottom that isn’t squats, one effective exercise is the hip thrust or glute bridge.
“The hip thrust primarily targets the gluteal muscles, providing an excellent workout for lifting and shaping the buttocks.”
Ready to turn it up a notch? Add some weight.
“This move can also be performed using other equipment like dumbbells, a weighted barbell, or a stability ball. It effectively isolates and targets the glutes, helping to lift and firm the buttocks.”
How to do it
- Start by sitting on the ground with your back against a bench or step. Place a barbell or a weighted resistance band across your hips, just above your pelvic bone.
- Bend your knees and position your feet flat on the ground, hip-width apart. Your heels should be close to your glutes.
- Engage your core and drive your hips upward by pushing through your heels. Squeeze your glutes at the top of the movement to fully activate the muscles.
- Lower your hips back down to the starting position with control.
How to sculpt…tight inner thighs
The thigh muscles, particularly the quadriceps and hamstrings, are among the largest muscle groups in the body. Their size and complexity make it more challenging to isolate and specifically target individual muscles within the group.
Hormonal factors can impact muscle development and fat distribution in this area too; estrogen, for example, tends to encourage fat deposition in the hips and thighs, particularly in women.
What to do
To work thighs, people tend to focus on exercises like squats, lunges and leg presses. While these can help strengthen and develop the thigh muscles, it’s essential to perform a variety of exercises that target different areas within the thighs.
“A well-rounded training routine that includes exercises for the quadriceps, hamstrings, adductors and abductors can yield better results.”
One of the best exercises for specifically targeting the inner thighs and helping to reduce inner thigh sag is the sumo squat or plié squat. This exercise specifically engages the muscles of the inner thighs, known as the adductors.
How to do it
- Stand with your feet wider than hip-width apart, toes pointed out at an angle of about 45 degrees.
- Engage your core and maintain an upright posture throughout the exercise.
- Lower your body by bending your knees and hips, as if you’re sitting back into a chair. Keep your knees in line with your toes, and make sure they don’t extend beyond your toes.
- Continue to lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
- Push through your heels to return to the starting position, squeezing your inner thigh muscles as you rise.
How to sculpt…toned arms
As you age, there is a natural tendency to lose muscle mass and strength. This process, known as sarcopenia, affects both men and women. However, women tend to have less muscle mass in their arms compared to men, making the loss of muscle more noticeable. The skin in the upper arms may also lose some of its elasticity over time, particularly with age or significant weight loss, contributing to the appearance of loose or sagging skin.
What to do
The triceps are the muscles located on the back of the upper arms and play a significant role in defining and toning that area. The best exercise you can do to target this area is tricep dips.
How to do it
- Find a stable surface, such as a bench, chair, or step.
- Sit on the edge of the surface and place your hands next to your hips, fingers pointing forward.
- Slide your hips forward off the surface, supporting your body weight with your hands.
- Bend your elbows, lowering your body until your upper arms are parallel to the ground.
- Push through your hands to straighten your arms, returning to the starting position.