Unfortunately the temptation of tasty food is one that many of us can't avoid during the holidays. Not only do we over-indulge, but we seem to over-inflate (literally) those problem areas on our bodies when we do. Despite what you may think, targeting your individual problem areas for mere moments every day will not make the extra flab go away. The fitness community refers to this as the "spot or selective reduction" myth. Let's face it, if we could work off that spare tire whenever we felt like it, wouldn't we all do it, even just for one special occasion? The good news for all of us is that fitness experts from the American Council on Exercise, or ACE, offer their results-based solutions to three of the most common problem areas: the butt, the abs, and the upper arms.
The Butt:
This is a problem area for many. You eat that second piece of pie and think "well I know right where that's going." These are the exercises you should focus on to get that behind back in shape: start with exercises including bent-knee hip extensions, forward lunges and step-ups (these are all intended to promote a higher level of muscle activation--important for this area of the body.) The best butt exercises (according to ACE) are all listed here. The ultimate motivating factor: most, if not all of these gluteus maximus gems can be done in your home or your hotel room (while traveling,) making them all the easier to conquer.'
Related: Give Your Glutes a Lift In No Time at All
The Abs or The Core:
This is my own achilles heel, I eat a piece of ice-cream cake at my daughter's birthday party, my jeans won't button the next day. True story. The experts say on this front it's all about endurance--the longer and the stronger you can hold these positions, the better. They recommend exercises including the Front Plank, which teaches you to tighten your core while protecting your spine in the process (according to research, some of the more traditional ab exercises can wear on your back in the long-run.)
Related: Reshape Your Body in Just 4 Minutes
The Upper Arms:
Is the flab under your arm waving goodbye long after you are? Well you're not alone. For this problem area experts recommend a new twist on the old standard push-up, called the "triangle push-up." This exercise works your triceps, which fitness experts say is critical to tightening up that upper arm area.
Related: 1-2-3 Easy Steps to Sculpted Arms
All of the above-mentioned exercises can be found in detail with links, pictures, how-to's, explanations and recommendations here. As always you will want to check with your physician before tackling any new exercise routine. But don't be scared off by the thought of having to go to a gym to beat the holiday bulge, most of these exercises can be done in the comfort of your own home (lessening the embarrassment factor, but maybe that's just me talking) with the proper guidance and motivation. Good luck! I'll be working on tightening my core a lot this season, I can feel it.
More from GalTime:
- Healthy Christmas Sugar Cookies
- 7 Unspoken Rules of the Gym
- Tips to Stay Happy AND Healthy Over the Holidays (It's Possible!)
- Train Like a Tight End to Get a Tight End
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