One problem faced by many people, especially those who have experienced dramatic weight loss, is flab. Even if you’re finally seeing a lower number on the weighing scale, you are still far from being fit and lean if hanging parts of fat or loose skin are obvious on certain parts of the body.
The arms, stomach, and lower butt area are usually the most common body parts where flab is evident. Regardless of how much weight you’ve lost, flabby arms, abs, and butt will still give you an overall appearance of being fat.
While a healthy diet and high intensity cardio exercises are essential to losing excess pounds, toned arms, abs, and butt are key to looking fit and lean.
Here are 3 exercises you can follow to tone your arms, abs, and butt area:
Exercises to Tone Your Arms
- Tricep Dips
Place a bench or a chair firmly against a wall, making sure it won’t budge. Sit up straight with your hands beside your hips. With hands firmly gripping the edge of the chair, slowly move your butt a few comfortable inches away and walk a few steps forward. Move up and down in a straight motion, only using your arms to lift and lower your body.
Do 3 sets of 10 for this exercise.
- Lateral Raises
Hold 5 lbs (or higher for advanced level) dumbbells in each hand. Slowly raise your arms up to the side with your elbows lightly bent. Make sure not to swing your arms or raise the weights higher than your shoulders. Slowly lower your arms down to starting position.
Do 3 sets of 10 for this exercise.
Exercises to Tone Your Abs
- Reverse Crunches
Lie on your back with your legs perpendicular to the floor, with knees slightly bent and ankles crossed. Rest your head on the floor with your hands either straight on the floor or placed on the back of your head. Lift your hips 1 to 2 inches off the floor. Stay in this position for one second, squeezing your abdominal muscles at the same time, before you bring your hips back down.
Do 3 sets of 10 for this exercise.
- The Side Plank
Lie on one side propped up on your elbow. Push your body up so that it forms a triangle shape with the floor. Contract your abs, keep your leg straight with one foot resting on top of the other. Stay in this position for 15 seconds, or longer, if you can stand it. Then repeat on the other side.
Do 3 sets of 10 for this exercise.
Exercises to Tone Your Butt
- Squats
Stand with your feet shoulder-width apart and hands on your waist. Bend your knees down to squat, making sure that your knees are in line with your toes. You can squat as far down as you can go but not lower than 90 degrees. Slowly move back up into the starting position.
Do 3 sets of 10 for this exercise.
- Step Ups
Step on a bench at least 15 inches high with your right foot. Bring your left leg high up to your chest. Stay in this position for at least 2 seconds before you slowly lower your left foot down to the floor, followed by your right. Repeat starting with the other foot.
Do 3 sets of 10 for this exercise.
