Banish stubborn fat

Ever grabbed a chunk of your flesh and lamented, How do I get rid of this? As a fitness trainer, I can tell you its one of the uestions I get most from women! And invariably its our soft tummy or hi"s, wobbly u""er arms, thick thighs, widening bum#or all of the above! $es, it is "ossible to get rid of fat if you have the right overall "lan#and weve got that workout for you! %est Health, along with &herri 'c'illan, a (anadian "ersonal trainer and the owner of )orthwest *ersonal +raining in ,ashington &tate, designed a "rogram of seven e-ercises that tone your thighs, butt, trice"s and core! .ollow the cardio "rescri"tion/ do these e-ercises/ eat a high0fibre, healthy diet/ and you will see results within eight to 12 weeks3 4%efore starting any new fitness "rogram, s"eak to your doctor to see if its safe for you!5

How to get started Equipment: 6 A kitchen chair 6 A mat or towel 6 A "air of dumbbells 4three to eight "ounds5 6 A watch or timer that counts seconds 4o"tional5 Warm up: 7o light cardio for five minutes8 ,alk or 9og on the s"ot or walk u" and down a set of stairs! Don't forget cardio: &ince you will be doing our targeted muscle0toning "rogram two to three times a week, on the days in between you should do cardio e-ercises! 4And one day a week, rest!5 Fat-blasting 1 1 Each e-ercise targets at least three trouble s"ots! .rom warm0u" to cool0down, this workout should take :2 to ;< minutes! .or best results, do the workout two to three times a week! Each time, heres what to do8 6 (om"lete one set of 12 re"etitions! 6 7o one minute of cardio between e-ercises, such as 9ogging on the s"ot, 9um"ing 9acks or ski""ing! .or a fun cardio blast, roll u" a towel and "lace it on the floor#ho" over the towel with one or both feet for a minute! 6 =e"eat the circuit de"ending on your fitness level8 %eginners should do the circuit once, and add another circuit after three to four weeks! If you already e-ercise moderately, do the circuit twice 4or more if you can5! =emember to challenge yourself#if the hand weights are too light, go heavier3 1! "umo "#$ Wor#s: hi"s, glutes, thighs, trice"s and core A! &tand over a kitchen chair with feet more than shoulder0width a"art and toes angled outward! ,ith one dumbbell in each hand, straighten both arms overhead, hands facing each other, u""er arms hugging head! 4.or "ro"er form throughout this move, engage your core by kee"ing your back neutral and "ulling in your belly button!5 %! 4&hown5 >ooking straight ahead, dro" your tailbone toward the chair, hovering over it in a dee" s uat 4be careful your knees do not go beyond your toes5! As you lower yourself, bend your elbows fully behind you! (! &traighten legs, s uee?ing your glutes and inner thighs as you stand u"! &imultaneously straighten your arms overhead, engaging trice"s! 7o 12 re"s!

%! Bridge to E&er$where Wor#s: @lutes, hamstrings, trice"s and shoulders A! >ie on your back on the mat, your feet on the floor with knees bent/ cross your right foot over your left knee, "ressing right knee wide out! +ake a dumbbell in your right hand and e-tend your arm straight u" to ceiling! %! 4&hown5 *ressing your left foot into the floor, lift your hi"s and tighten your glutes at the to" of the movement#your right leg will act as resistance! As you lift your glutes, slowly lower the dumbbell toward your forehead, bending your arm at the elbow! (! >ower glutes back to the floor, and straighten right arm back toward the ceiling, kee"ing elbow in line with shoulder! 7o 12 re"s/ switch legs and arms! '! (he "pider Wor#s: (ore, chest, trice"s and hi"s A! @et on hands and knees, and walk your hands out to a "ush0u" "osition! &traighten your legs so you are now in a "lank or "ush0u" stance! %! 4&hown5 Aee"ing your glutes down, slowly draw your left knee u" the outside of your body, taking it out toward your left elbow#in s"idermanBs"iderwoman style! $our left foot should hover an inch or two above the floor! (! >ower your left leg back down, bringing feet together/ switch sides! (om"lete 12 re"etitions with each leg! )! *unge (ri-Fl$ Wor#s: @lutes, hi"s, trice"s and core A! &tart with your feet together, one dumbbell in each hand, arms at your sides! >unge your left leg back, dro""ing your knee so shin is "arallel with the floor, and bend elbows to C2 degrees! %! 4&hown5 %alance on right leg, stand tall and lift left leg behind you in air"lane "ose#the leg is e-tended in the air straight from the hi"/ s uee?e glute! As you e-tend left leg, bring bent elbows u", tucked by your side! &traighten your arms behind you into a trice"s kickback! *ause for a second! (! %end arms back in, return to standing! =e"eat 12 times/ switch sides! +! "cissors Wor#s: (ore, obli ues, trice"s and hi"s A! >ie on your back, with one weight in each hand! =aise your knees so that your feet and knees are in the air 4reverse tableto" "osition5! &traighten arms to the ceiling! %! 4&hown5 E-tend right leg toward the floor, so it hovers an inch above the floor, while drawing left knee to chest and bringing elbows down to floor, "ressed tight to sides! (! =eturn to starting "osition! &witch sides! Alternate 12 times!

,! (riceps (ush-(uc# Wor#s: @lutes, hamstrings, chest and trice"s A! Dn your hands and knees, walk hands out slightly in front, arms "arallel, shoulder0width a"art! %end your left leg u" and behind you at C2 degrees! *ress heel u" for three "ulses! %! 4&hown5 &traighten leg in line with body, and lower your u""er body into a "ush0u"! %end your heel back toward your glute in a mule kick! (! =eturn to starting "osition! 7o 12 re"s! &witch sides! -! "ide-*ift-.lan# Wor#s: +highs, hi"s and obli ues A! >ie on your right side, right knee bent at C2 degrees, left leg e-tended straight! *ulse left leg u" about a foot toward the ceiling for three counts! =e"eat 12 times! %! 4&hown5 As you bring your left leg back down, "arallel to floor, lift your hi"s u" toward ceiling 4su""orted by your right elbow and knee5 so that you are in a side "lank/ hold for :2 seconds! (! =eturn to starting "osition! &witch sides &tretch