How to Shape the Body You Have

Most of us do not have the perfect model shape that we see in magazines. However, there is always something good that we can find about ourselves. It may be your strong arms or smooth back. Maybe it is your legs or buns that you like the most. Whatever body part is your favorite now is the time to accentuate your good points and look past your not so hot areas. Below are some tips to help you succeed in reaching your goals by shaping up what you have.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Fun, upbeat music
• A small mat or soft towel
• 3-7 pound weights

1. Warm-up-Stretch for at least 5 minutes before each session to prepare the body for exercising by slowly increasing the heart rate and allowing the muscle to be flexible for more intense exercise. Stand with your feet about shoulder width apart and slowly reach down towards your toes. Let your body hang with fingers fully extended and knees soft (slightly bent). Hang for at least 25 seconds and try to extend a little further every 5 seconds.
2. Aerobic Phase-Start with 20-30 minutes of aerobic exercise at moderate intensity. This may be anything from bike riding to swimming or dancing to your favorite music. C'mon, break a sweat!
3. Muscle conditioning-After 4-6 weeks of the above exercise, add an additional 20 minutes of weight training, either immediately following the aerobic activity or on alternate days. It is beneficial to add weight training immediately following your aerobic session when your body is still in a fat burning mode. Use 3 pounds weights and work up to seven pounds over a three week period.
4. Do at least 5 minutes of crunches or sit ups. Never pull on your neck. Find a spot above your head to focus on when working your abdominals. To work the lower abs bring your knees into your chest while lifting your shoulders off the floor. Do at least 30-50 crunches or situs every session.
5. Basic Arm Exercises Curl-3-7 lbs.
   
   Bicep
   Keep your arms close to your sides while slowly curling your hand weights at the elbow.(bicep)
   
   Triceps Kickback-Keep arms bent at your sides while slowly pushing the weights back and up.(Back of arm and triceps)
   
   Overhead Press-Bring weights up to resting on shoulders and press overhead slowly. (Shoulders and back)
   
   Basic leg exercises
   
   Squat-Hold weights by your side with feet about shoulder width apart. Push your glutes out as you bend at the knees.(Glutes and quadriceps)
   
   Lunge-Hold weights by your sides and step forward with one foot as a time and slowly bend at the knee.(Hamstrings, quadriceps and glutes)
   
   Calf raise-Hold weights by your side and raise up on your toes.(Calves and glutes)
6. Stretch for cool-down. Stretch your arms overhead and side to side. Bend down slowly and touch your toes. Lean up against a wall with your elbows and stretch one leg back at a time. Take some deep breaths and relax.

Tips & Warnings

• Always drink water before, during and after working out.
• When lifting weights always move slowly and with control.
• Never swing or jerk the weights.
• Never work through the pain. If it hurts, stop.
• Working out in the morning may boost your metabolism for the whole day.
• Do not work out to the point you burn out. Enjoy yourself or you will quit.
• Keep your goal in mind. Be only the best you can be!
• Have fun!
• Check with your doctor before you begin any exercise program.