Body Sculpting: Adding The Finishing Touches
You have eaten right and have done a thorough cardio workouts, yet your body is not where you want it to be. You may have the right numbers on the scale and even fit into your skinny jeans and still, you do not have the body you dreamed of. Your arms still have hanging flesh, your thighs still aren’t solid and firm, your rear still hangs kind of low, and your abdomen isn’t all that flat yet. Cardio workouts are great for fat burning and for keeping your body well oxygenated, but they are not effective when it comes to toning certain trouble spots.
That is why Body Sculpting is so very popular among many exercise enthusiasts. It reduces and lifts problem areas. Your exercise program is not truly complete, until you have added body sculpting. Body Sculpting is what makes the difference between just having skinny arms and having will toned firm arms that look hot when wearing your tank tops. If you are one of the ambitious few, looking for that body, that turns those heads, read on.
Problems Areas and Which Body Sculpting Exercise to Use
- Equipment:
- Body Sculpting Bands
- The body sculpting bands are what you use for added resistance in order to tone and strengthen.
2. Chair
3. Mat
- Method: Need to make a body/mind connection.
- Form: This means that when you do the exercise, you hold and move your body in the prescribed manner in order to get the desired results. Having correct form ensures that you shape your muscle correctly. Without correct form resistance exercise render little or no effect. This can also cause injury.
- Feeling: Being able to feel the muscles that are being targeted. If you do not feel the muscles being targeted, then you won’t have the desired change.
- Focus: You must focus on your body and the exercise that you are performing. You must imagine the muscle changing and shaping the way you want it to, in order to achieve the desired results.
- Breathing:
1. You need oxygen to perform at a minimum level.
2. Proper breath control is very necessary in achieving the mind/body connection.
3. Breathing properly during the contraction portion of the exercise is crucial.
4. Improper breathing can cause undesired results.
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Problem Areas and Which Exercise Best Corrects it.
1. Chin: As we age our chins tend to multiply, resulting in a double and even triple chin. Even after we lose weight, our chins although reduced in size tend to droop and hang, giving our necks and unattractive appearance.
A. For toning the chin you do the following: First begin in a seated position, with your head slightly tilted back.
B. Drop jaw and let mouth fall open, breath in.
C. Exhale as you push your chin up and out towards your upper lip, as you do these tighten your neck and jaw.
D. Hold position for one second.
E. Inhale as you return to your start position
2. Posture: Improve posture and lift and straighten shoulders.
A. Make sure that your exercise band is properly attached to the door and that both of the handles are loose so you can grip them.
B. Begin in a seated position facing the door.
C. Grasp the handles in each hand with arms straight out in front of you and breathe in.
D. Exhale as you pull elbows towards the back, while keeping your arms parallel to the floor.
E. Hold this position for about one to two seconds.
F. Inhale as you return to the start position.
3. Lifting the Bosom and Defining the Upper Chest.
A. Begin by placing the body sculpting band below the midway point of the doorjamb. Sit with your back facing the door.
B. Grasp the handles in each hand with overhand grip, palms down, arms bent with elbows at shoulder level. Breathe in.
C. Exhale while pushing arms up and out until fully extended.
D. Squeeze chest muscles together and hold for one to two seconds.
E. Inhale and return to the start position.
4. Firm and Tighten Chest and Increase Cleavage.
A. Begin by placing the body sculpting band midway up the doorjamb.
B. Sit with your back facing the door with handles in each hand. Begin with arms wide open at shoulder height.
C. Breathe in.
D. Exhale as bring rest together in an upward motion of the arms.
E. Hold this position for one to two seconds.
F. Inhale as you return to a start position.
5. Firm, Tighten and Define the back of your arms.
A. Begin by placing the body sculpting band over the top of the door.
B. Sit facing the door with elbow locked at the sides while holding the handles.
C. While grasping the handles in an underhand grip breathe in.
D. Exhale while pulling handles away from you, until arms are straight down at your sides. Grasp the handles firmly.
E. Hold position for about one to two seconds.
F. Inhale as you return to the start position.
6. Firm and Tighten the Abs and Flatten the Stomach.
A. Begin by anchoring the band to the top of the door. Sit with your back facing the door.
B. Grab handles in an underhand grip and hold firmly in front of shoulders with arms bent forward.
C. Breathe in.
D. Exhale and crunch torso forward and down. Curl in and tighten stomach, squeezing abs muscles.
E. Hold the contraction for one to two seconds.
F. Inhale and return to start position.
7. Flatten the Belly while firming and toning the Lower Abs.
A. Lay down on your mat with your back flat on the floor.
B. Raise legs and bend your knees at a 90 degree angle and rest your feet on the chair.
C. Breathe in.
D. Exhale contracting lower abdomen to slowly raise buttocks off the floor.
E. Hold for one to two seconds.
F. Inhale as you return to the start position.
8.Firm and Tighten your Hips and Buns. Left those Sagging Buns.
A. Stand behind a chair with a back on the chair.
B. Place both hands on the top of the chair’s back.
C. With feet approximately twelve inches apart, turn toes slightly outward. Breathe in.
D. Exhale and stand up on your toes, squeezing your buttocks together as tightly as you can.
E. Hold the contraction for one to two seconds.
F. Inhale as you return to the start position.
Here you have a partial listing the exercises featured in the Michael Thurman’s Six Week Make Over Plan. If you would like a full listings of the body sculpting exercises along with photos that illustrate each movement. Get the Six Week Make Over Plan. Along with the sculpting plan, you get a great diet plan, videos and a sculpting band.
I would strongly recommend seeing your physician before beginning this, or any exercise plan, to see if it is safe, and right for you. I put samples of the exercises, only for descriptive purposes, if you plan to do any of the exercise listed above, I strongly urge you to get the whole plan and to get the body sculpting video, so that you can be properly instructed on how to put the sculpting band on the door and how to properly position yourself. It is also important that you make sure the door is locked, after placing the band on the doorjamb. This assures that the band is set in place and you do not injure yourself.
When exercising, safety is a top consideration, so do get the video, if you want to attempt any of these exercises. This is a very effective routine when done correctly. Like most exercise plans, it will have greater results when accompanied by a proper eating plan and complemented with a good cardio workout. This is not a substitute for cardio exercises. The purpose of body sculpting is to tone and firm problem areas. I highly recommend the Six Week Body Makeover Program, by Michael Thurman. If you can’t get this program then purchase a band at your local sporting goods store. You can also see, at your local sporting goods store, if they sell body sculpting programs that are used with a sculpting band. For a firmer body and a toned appearance, body sculpt.
