Wobble wobble. What's that? Oh no it's flab. Our expert will help harden things up.
Chief personal trainer Nathan Maurice, from NPMfitness, defines flab as "soft and untoned in texture — basically the mass accumulation of fat cells". You probably know it better as those jiggly bits on your thighs or butt. Here, Maurice shows you how to beat it.
Problem area: upper back
Fix it with: Bent-over dumbbell rows
1. Bend at the waist, keeping the spine neutral until your torso is at a 45-degree angle; slightly pull in your bellybutton.
2. Hold a dumbbell in one hand with your arm perpendicular to the floor; keep elbows slightly bent.
3. Pull up until elbows are level with torso and squeeze your shoulder blades together. 4 Lower back down and repeat. Do three sets of 12-15 on both sides, three times a week.
Problem area: back of arms (triceps)
Fix it with: Chair dips
1. Sit on the front edge of a chair with your arms straight, hands gripping the edge, and the back of your hands facing out.
2. With your knees bent at 90 degrees and feet shoulder-width apart, lower your upper body until shoulders are in line with elbows.
3. Reverse the movement by pushing upward, back to the starting position. Avoid locking out your elbows. Do three sets of 15, three times a week.
Problem area: tummy and love handles
Fix it with: Bike pedaller
1. Position yourself flat on the floor with your lower back pressed to the ground.
2. Interlock your hands behind your head; keep neck muscles as relaxed as possible.
3. Bring both knees up towards your chest, creating a 45-degree angle, and begin moving your legs through a bicycle pedalling motion.
4 Now reverse the action. Repeat. Maintain even breathing throughout the exercise. Do three sets of 20-30, three times a week.
Problem area: thighs
Fix it with: Long lunges
1. Stand with feet shoulder-width apart.
2. Take a long step forward with your right leg and stand on the toes of your rear foot.
3. Slowly lower your back knee, ensuring your front knee does not go past your toes.
4. Return to the starting position by pushing off your rear foot.
5. Repeat. Do three sets of 15-20, three times a week.
Problem area: bum
Fix it with: Single-leg deadlifts
1. Stand on one leg and push your butt backwards while keeping spine straight and using arms for balance.
2. Holding this position, reach down and try to touch the floor.
3. You'll feel a stretch in the hamstrings as you get to the deepest part of the move.
4. Return to the start. Do three sets of 10-12 on each leg, three times a week.
By Cleo Staff
