Outsmart your trouble zones: can't flatten your belly or firm your rear no matter how hard you exercise? Maybe your workout needs a makeover!

Shape, Sept, 2005 by Leslie Ryan

Photography by Dominick Guillemot

RELATED ARTICLE: how imbalance correction works

Overworked, tight and short muscle groups characterize muscle imbalances while the opposing underused or underdeveloped muscle groups are typically weak. "This program is designed to lengthen the short and tight muscles and strengthen the weaker ones," King says. Do the three groups of exercises in the order listed.

You'll start each group of moves with a stretch, which will relax your tighter muscles. Then you'll do an exercise to activate or "wake up" the primary muscles you want to train. The second exercise involves stabilization and balance, stimulating other secondary muscles that may not be directly involved with the movement but help improve your posture. The last exercise of each trio uses added resistance to build strength.

RELATED ARTICLE: the body in balance plan

Schedule Do this plan twice a week. Add these exercises to your current strength-training program or, if you are a beginner, start with this program and follow it for at least a month before adding more exercises or switching to a different program.

Stretch Hold each stretch for 20-30 seconds, release gently and repeat once or twice more. Use the "sensation scale" to evaluate how deep to move into each stretch: With 1 being mild or minimal tension and 10 being an extreme stretch, aim for a 5 tension rating.

The moves Unless otherwise noted in the caption, do 2 or 3 sets of 12-20 reps for all 3 moves in each category, resting 60 seconds between sets. Beginners should do the minimum number of reps and sets listed and increase first reps, then sets as the workout becomes easier.

Warm-up/cool-down Begin and end your workout with 5-10 minutes of light to moderate cardio, preferably using a dual-action machine such as an elliptical trainer with arms. You can also repeat all 3 stretches at the end of your workout.