How to Shape Up Your Physique

There are hundreds of companies selling machines and devices that promise to magically transform you into a vision of fitness and beauty. The fact is, simple activities and exercises provide all the fitness and toning you need, at little or no cost. Keep in mind that spot-reducing is a myth. You won't just lose fat around your stomach, for example, you will lose it everywhere, even if you only work your abdominal muscles. However, you can tone muscles in a specific area, and the additional strength will combat flabbiness.

Step1

Work on your abs. Crunches are very effective at toning the abdominal muscles. Do one set of 20 every morning before you get dressed: Lie on the floor with your knees bent. Lock your hands behind your head, and bring your elbows and knees together by flexing your abdominal muscles. Aim your elbows and chest toward the ceiling; lift shoulder blades 2 inches (5 cm) off floor. Avoid fully extending your legs, as this can place too much strain on your lower back. Great ab workouts include rowing, tennis and yoga. These activities work the entire set of abdominal muscles, promoting overall strength. (They're also much more fun than sit-ups and crunches.)

Step2

Improve your biceps using any small hand weight of 10 to 15 lbs. (4.5 to 7 kg) can be used while you're in front of the TV or at your desk. While sitting, brace your elbow against your hip bone and bring the weight to your shoulder. Do several sets of 10 repetitions. You should see results in just a few days. Rock climbing will work the biceps, with the added advantage of simultaneously building forearm strength. As any parent knows, lifting a toddler throughout the day provides a good bicep workout, too.

Step3

Cure flabby arms by working the triceps. Use a light weight at first, up to about 5 lbs. (2.5 kg). Holding the weight in one hand, extend your arm straight over your head. Keeping your elbow still and shoulder down, lower the weight. Do several reps before switching to the other hand. Lots of sports will work the triceps. Cross-country skiing is probably the best and also provides important cardiovascular benefits. Swimming and rowing are also good choices. Start slowly. These muscles can get very sore.

Step4

To work your quadriceps, stand with your feet shoulder width apart. Keeping your upper body straight, flex your knees so that your hips lower straight down toward your heels. Keep your weight back on your heels. Continue dropping your hips as low as you can comfortably go.

Step5

Keep your hamstrings loose. These are the largest muscles in the body, and it is important to keep them strong. Sporting-goods stores and physical therapists carry large elastic bands such as Therabands, designed to provide resistance workouts similar to weight lifting. Purchase one of these bands and tie the ends together in a knot. Secure the band underneath a heavy piece of furniture. Sit in a chair placed 2 feet (60 cm) beyond the end of the band. Loop the band behind your ankle and pull against it by bringing your foot back to the chair. Release slowly. Repeat 20 times with each leg. Almost any activity will work your hamstrings. Walking and jogging are probably the easiest. Again, go for distance rather than speed to get the best workout.