The Best Exercises To Tone And Sculpt Problem Areas

Everyone knows that regular exercise is a powerful tool for enabling the body to function at its best. But relatively few of us understand which exercises we should be doing, specifically. 

That’s where this post can help. We take a look at which movements are optimal for toning and sculpting your problem areas, helping you get the physique you want. 

Bicycle Crunches

Bicycle crunches are pretty hard for beginners, but that’s actually a good thing. This exercise is a great way to work your upper and lower abs, as well as your obliques (the muscles on the sides of your waist). They also increase your heart rate and burn calories. 

Just starting out on bicycle crunches? Here’s what to do. Lie on your back with your hands behind your head and your legs lifted off the floor. Then, bring one knee to the opposite elbow, crunching your stomach in the middle. Do the same and keep repeating until you feel exhausted. 

If you’re a beginner, you’ll begin to feel tired around the tenth rep. If you have stronger or more trained abs, then the point of fatigue will usually come later, perhaps around rep 20. 

Lunges

Another effective exercise for sculpting and toning is lunges. This exercise recruits the quads, hamstrings, glutes and calves and challenges your coordination and stability in a way that most exercises do not. 

To do a lunge, stand with your feet hip-width apart and take a big step forward with one leg. Then allow the trailing knee to touch the ground. After that, use both legs to stand upright again and repeat on the other side. 

You can do static lunges, where you start and finish in the same position, or walking lunges, where you make your way down a predefined track. Both are excellent exercises and things you should include in your routine. 

Plank

Another great exercise is the plank. While it won’t remove neck hump fat, it will tone your midsection and give you extra strength. It also improves your balance and endurance. To do a plank, start in a push-up position with your hands directly under your shoulders and your body in a straight line. Then maintain that position for as long as you can. 

Pros can usually hold planks for several minutes. However, if you are new to them, then you may find them difficult. Generally, keep going until you feel the burn. This way, you will send stimulation to your body, telling it to get stronger for the next time you train. 

Squats

Squats are perhaps the king of exercises, and great for the quads, glutes, back, and hamstrings. They are a full workout for your entire lower body, forcing your tissues to adapt and change to the shape you want. They are also excellent for creating a trim waist and hourglass shape. 

To squat properly, keep your toes pointing out slightly and a little more than shoulder-width apart. Make sure you engage your core as you descend, and don’t let your back roll. Keep it straight.