Targeting trouble spots: whichever part is your inherited bane of existence, we have the solution!

Muscle & Fitness/Hers, July, 2003 by Lara McGlashan

Saddled with saddlebags?

Bulging over your sports bra?

Got butt baggage?

We've all got 'em--trouble spots. Those particular regions of our bodies that never seem to measure up to our personal standards of perfection. For women, the most common areas of angst are the thighs, butt, abs and arms. Whichever part proves to be the bane of your existence, we've got the solution!

It won't, however, be as simple as you'd like. Fat is stripped from the body at an even rate from all parts, and it's impossible to mentally will it away or physically work it off of one area at a time. Unfortunately, this means that those places where you store the most fat will be the last ones to shrink. You can't fight genetics, but you can use these training tips, alternative exercises and cardio options to help tame your trouble spots and streamline your physique.

Got Thighs? Think Laterally

We all do exercises to the front and back for legs, but rarely do we move side to side. Try these twists on old favorites to target your thighs, inside and out.

Plie squats: When squatting, take a wider-than-shoulder-width stance and turn your toes out to hit the inner thighs along with the entire quad and upper glute area.

Fencing lunges: When lunging, step out and to the diagonal to work the outer thigh and hip areas.

Lateral hops: Tape a line to the floor, crouch low, and hop from side to side across that line to work your outer hips, glutes, quads and calves. For safety, keep your knees bent, your head up and your back flat.

Cardio cures: Inline skating, kickboxing, ballet.

Need a Tummy Tuck? Boost Your Intensity

Tighten your midsection by performing your ab exercises with no rest in between sets. This also elevates your heart rate and burns more calories.

Cardio cures: Swimming, tennis, kayaking, rock climbing.

Bummed With Your Bum? Try These Tips

1) On traditional squats, take a wider stance and turn your toes out to better target that tush.

2) Squat low, from knees at 90 degrees or just below to the floor, to better hit your heinie.

3) Make a conscious effort to squeeze your cheeks on the "up" contraction of all exercises.

4) Instead of doing lunges in one place, take them on the move and do a few laps around the gym.

5) Add an extra leg lift to the rear when standing up from a lunge to give those glutes an additional kick in the pants.

Cardio cures: Sprint training, stair-running, treadmill on an incline.

Armed With Flab? Fight Back

Superset biceps and triceps exercises to tone your arms while still maintaining a sleek, feminine shape. For example:

* Biceps dumbbell curl followed immediately by a triceps overhead extension, or

* Biceps one-arm cable curl followed by a triceps cable pressdown.

* Perform 2-3 sets of each superset, 10-15 reps per exercise, per set.

Cardio cures: Tennis, racquetball, rowing, basketball.

You Are What You Eat

You can squat till the cows come home, but you could still look like one if you're shirking on your diet. No fitness regimen is complete without a proper dietary plan that includes complete proteins, complex carbohydrates, and plenty of fruits and vegetables. Divide your well-balanced meals into 4-6 smaller ones to keep your metabolism running in high gear all day long.

Move It to Lose It!

Besides overhauling your diet, you gotta get moving to reduce overall bodyfat and shrink that stubborn (insert annoying bodypart here) into submission. Do at least three sessions per week of 30-60 minutes at 70%-80% of your maximum heart rate (MHR) to effectively burn bodyfat. To keep yourself in your target zone, invest in a heart-rate monitor. They're simple to use and fairly inexpensive. Plus, it's easier to bust your bulges when you're not playing the guessing game with your intensity level. To find your MHR and target heart rate (THR), use the formula below:

220 - your age = MHR

MHR X 0.70 to MHR X 0.80 = THR zone

Most of all, be patient. Nothing will happen overnight, so be diligent, consistent and precise, and before long your former trouble spots will be a source of pride.

SAMPLE SIX-PACK SCULPTER

Exercise                  Reps

Exercise-Ball Crunch      10-15
Oblique Crunch            10-15 each side
Reverse Crunch            20
Hanging Knee Raise        15

Rest one minute, then repeat the sequence 1-2 more times.

Fitness competitor Lara McGlashan is a free-lance writer based in Los Angeles. She has a master's degree in screenwriting and film from the University of Miami and a bachelor's degree from the University of Wisconsin, Madison, She can be reached at LaraFitGal@aol.com.