Spot Toning

This series of exercises will work on toning your legs and buttocks (who doesn’t want firmer buttocks!) As always, be sure to warm up for several minutes before you start doing these exercises, to prevent causing injury.

As with the upper body workout, some of these exercises use weights. These don’t need to be any special kind of “exercise” weight - cans of soda, water bottles, canned food or anything else that you can grasp comfortably but firmly will do fine. The weight range of whatever you use should be around 1lb-10lb. Make sure that you pick weights that are somewhat challenging but not so heavy that they force you to struggle. Beginners should probably start without weights initially, and progress to using them once you have been doing the exercises for a while.

Exercise A - Squats with Weights

Hold a weight in each hand (beginners should start without) and place your arms down your sides with you hands turned so that palms face each other. Stand straight with your feet comfortably shoulder-width apart, making sure your knees are a little bent. Squat down while inhaling, stopping if you can no longer see your toes (you don’t want to pass this point). Slowly rise back up, exhaling as you push with your heels to your original position. Repeat these squats about 20 times, making sure to use good form.

Exercise B - Reverse Kicks

On a carpeted area or exercise mat get on your hands and knees. Balance your body weight on your right leg and both arms, then as you exhale lift your left leg, keeping it a little at the knee. Kick up towards the ceiling with the left leg. Gradually return your leg to start position while inhaling. Repeat slowly approximately 25 times. Switch to the right leg and do another 25 repeats.

Exercise C - Lunges

Stand stright with your feet together and your knees slightly bent, your head up. Hold a weight in each hand with your arms at your sides, the hands turned so the palms face each other. Move your right leg forward a step while inhaling, then lower yourself by bending the left leg so that the left knee just about touches the floor (be sure to keep your back straight while doing this). Return to your starting position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat this set about 20 times.

Exercise D - Chair Squats

Stand in front of a chair with your feet shoulder-width apart and knees bent slightly. Inhale as you sit down into the chair. Return to your start standing position, pushing off with your feet while exhaling (don’t use your arms to push off). Make sure not to lock your knees as you stand. Repeat 12 times. For increased intensity, use hand weights.

Exercise E - Weighted Squats

Stand straight with a weight in each hand, your arms at your sides and your palms facing each other. Your feet should be shoulder-width apart, and your knees slightly bent. Proceed like you do with Chair Squats, only without the chair (so you are holding yourself up while squating). For increased intensity, add hand weights.

If you want to focus your toning exercises on getting a firmer butt, here are a couple of additional exercises targeting the buttocks that you can mix in with your regular exercise routine.

Exercise A - Squat-Squeezes

This is a variation of two exercises we have already seen. Stand in front of a chair with your feet shoulder-width apart. Very slowly lower yourself into a squatting position until you are just barely touching the seat. Hold. Rise while squeezing your buns together. Repeat. To increase the toning effect, you can add hand weights.

Exercise B - Leg Swings

Stand straight and tall, knees slightly bent. Move one leg out to the right, then back in. Repeat using a gentle swinging motion a dozen times, making sure you are working the muscles in the buttock area. Repeat using other leg.

Exercise C - Other Activities

This isn’t so much an exercise, as a suggestion of other activities to try. Walking, jogging, biking, hiking, martial arts and yoga are all great rear end toners, and will help you get that firm butt you’re after!

Here are additional hip exercises to help with hip toning:

Kickback Stand

Holding the back of a chair or table for balance, stand with your feet together. With rotation coming from your hip joint, rotate your right foot to the right. Exhale. Slow and steady now, with the right foot outward, use your hip to kick back the right leg behind you. Bring leg back to start with inhaling. Repeat.

Rear Lifts

On a mat or carpeted area, lie on your stomach, head straight off to one side with hands as pillow. Inhale while slowly lifting right leg. Hold at the top position. Exhale while lowering leg to start position. Repeat with left leg. Repeat set.

Side Lifts

On a mat or carpeted area, lie on left side, legs and head straight, head resting on arm is fine. Exhale while gently lifting right leg high from hip joint. Hold. Inhale while lowering leg to start position. Repeat. Repeat with other side, other leg. Repeat set.

For leg-specific toning exercises (especially the thighs and calves), try adding these additional exercises into your routine.

Exercise A - Outer Thigh Leg Raises

Lie on your right side on an exercise mat or carpeted area. Stack your legs on top of each other, and place them so they are at a right angle to your body (use your left hand on the floor in front of your chest to support yourself). Square your hips and slowly lift your left leg up until you feel the muscle contract. Hold this position. Slowly and steady return your leg to the start position. Repeat. Switch to the other side and repeat with the other leg.

Exercise B - Inner Thigh Leg Raises

Lie on your right side on an exercise mat or carpeted area with your body straight. Rest your head on your right arm, flat on the floor. Keeping your right leg straight, gently move your left leg so that your left foot is in front of your right leg on the floor (bending at the knee). Hold your left ankle so it doesn’t move. Slowly lift your right leg slightly above the floor. Hold this position, then return to the start position. Switch legs and repeat. Repeat set.

Exercise C - Hamstrings and Quads Lunges

Stand with your feet together and stop forward on your right foot, making a slightly larger step than normal. Bend your right knee, lowering yourself down towards the mat but not far enough to let your left knee touch the mat. Hold - while your left thigh is lined straight with your back. Push backwards off your right leg and return to the start position. Switch legs and repeat. Repeat set. Variations: Hold light hand weights, resting hands with weights on your hips.

Exercise D - Hamstrings and Quads Squats

Stand with your feet parallel, your legs shoulder-width (or wider) apart. Fold your arms across your chest in front of you. Inhale while gently sitting down as if you are seating yourself in an imaginary chair. Make sure to keep your knees in line with toes, your head up and your back straight. Stand up again, exhaling. Straighten up, but make sure not to lock your knees. Repeat. Variations: Hold light hand weights, resting hands with weights on your hips.

Exercise E - Glute and Hamstring Crunches

Begin on an exercise mat or carpeted area on all fours - your forearms and palms should be on the floor. Gently reach straight out behind you with your right leg, then bend the leg so that your right thigh is parallel to the mat (the sole of your right foot should be facing upwards, angled behind you). Lifting from the hamstring, gently press your right foot upwards, then slowly lower it to the start position. Make sure not to arch your back during this exercise. Variations: add light ankle weights.

Most women are concerned with reshaping their newly formed `pooch’ after delivery. You know the sagging area of skin that used to resemble your stomach?

The good news is you can restore your abdomen to its pre-pregnancy luster, or at least a semblance thereof. It will take a lot of hard work however on your part.

Before you start exercising your abdomen however, it is important that you check for a separation or gap in your stomach muscles. Some women develop a gap in their stomach muscles as a result of the expansion that occurs during pregnancy and labor. It can take anywhere from four to eight weeks for this gap to close.

If you attempt to perform strenuous abdominal exercises prior to this, you may permanently injure your abdomen. So be sure to check before you engage in any stomach exercises.

Here’s how:

• Life flat on your back.
• Bend your knees.
• Place the fingers of your left hand palm facing you above your belly button.
• Upon exhaling, lift your head and shoulders off the floor while sliding your right hand up your thigh toward your knee.

Feel your abdominal muscles tighten. As you do so, check for a gap between the edges of the muscle. If you have a gap that is more than two or three finger widths, you should perform only moderate exercise.

The gap will eventually narrow to one inch or so, and at this point you can typically safely perform crunches with no adverse effects. If you are having difficulty assessing whether or not your abdomen has a gap, ask your healthcare provider to point it out to you. This is actually a physical condition referred to as diastasis recti (but no need to get technical here!).

Below you’ll find some of the best exercises for restoring shape and flexibility to your stomach muscles:

Leg Slide – This exercise can generally be started during the first month post partum. You can do it while sitting on the floor watching your baby.

• Lie on your back with knees bent.
• Tighten your stomach muscles while pressing the small of your back against the floor, exhaling as you do so.
• Slide both your legs apart, so that they are moving away from your body. At the same time, keep your back flat on the floor.
• Return your legs to the start position when your back starts to arch.
• Repeat 5-10 times.

It is important that you pay close attention to your breathing during the leg slide, and tighten your stomach muscles before your slide your legs away from your body. Also pay attention to be sure the small of your back is pressed against the ground.

Pelvic Tilt – This is a great exercise for toning and strengthening the stomach, and can be started shortly after delivery.

• Lie on your back with knees bent and feet flat on the floor.
• Inhale while allowing your abdomen to expand.
• Upon exhaling lift your tailbone toward your belly button, while keeping your hips on the floor.
• At the very top of the tilt squeeze and tighten your buttocks for five seconds, then slowly release.
• Repeat.

Standing Pelvic Tilts – A variation of the traditional pelvic tilt, you can accomplish this exercise anywhere even on the go!

• Stand with your knees bend and legs hip-width apart.
• Place your hands on your upper thighs while resting your upper body weight on your arms.
• Stick your buttocks out just enough to flatten your back.
• Inhale, and then as you exhale pull your pubic bone toward your navel, pointing the tailbone downward.
• Repeat to a flat back position.

Head Lifts – Consider this exercise a sort of `mini’ crunch that you can try if your abdomen is still healing from the trauma of birth.

• Lie on your back with knees bent and feet flat on the floor.
• Be sure your back is pressed to the floor.
• Lift your head off the floor and bring your chin toward your chest.
• Hold this position and then return to start.

Seated Lat Rows – This exercise actually works to tone the upper arms and back. It is important that you establish balance in your exercise routine. By working out your back muscles in particular, you’ll provide extra support for your abdomen. For this exercise you’ll need either two light dumbbells or milk containers filled with water.

• Sit on the edge of a chair.
• Bend knees and keep feet flat on floor.
• Place dumbbells or milk cartons by your feet.
• Bend forward and bring your chest to your thighs, while keeping your back flat.
• Hold one milk carton or dumbbell in each hand, allowing arms to hang down with palms facing one another.
• Bend your elbows and bring them up toward your shoulders.
• Straighten arms, repeat 5-10 times.

Push Ups – Push ups can be done at any time, even during the first couple of weeks if you are feeling strong enough. Push ups are a great way to help strengthen your upper body, which will need to be strong to carry baby around.

By Beverley Brooke Visit http://www.pregnancy-weight-loss.com to ensure a healthy pregnancy and for more on postpartum exercise