Who's trying to TONE, rather then lose?

[honeycomb719]

Hey ladies, I'm pretty much happy w/ my current weight...BUT, these are my measurements: 5'3, 130lbs, shoulders 41in :eek: Bust 39in. waist 31in, hips 38in.
I want to have the appearance that I'm more curvy on bottom, and top more narrow, I dont want to lose weight, but wish to tone-up.. mainly abs, any suggestions how to lose a few inches in key spots, but not lose the weight I have?
I already have a muscular tone , and DONT want a more muscular look. So, I'm weiry of weight training... Any suggestions??????
Thanx in advance ;)

[Nonie]

I believe if you do many reps with light weights for your upper body, you will tone without building muscle. And then if you do few reps with heavy weights for your lower body you will develop curves in your lower body to balance out your upper.

I'm naturally shaped somewhat like you. But shape training has helped me achieve a more balanced shape. By being selective about the exercises you do for the areas you wanna add curves to and the ones you want to keep lean, you can get your body into a shape you're happier with. As you familiarize yourself with various exercises (I never stand in line at a grocery store without first checking out what exercises the current fitness magazines are promoting and memorizing a few to try when I get home), you will soon find favorites that work for you and hit the right spots and actually help you achieve the shape you want.

I find that exercises that target the waist while stretching the inner thighs really wittle my waist away (I'll share one below). So let's see...

a non-bulky upper body
+ a small waist
+ a bulkier lower body (read "butt" - I deliberately avoid exercises that promise to slim the hips)

....and you wind up with a more balanced, close-to-hour-glass shape.

If you're like me and like that little gap between your thighs (or want to get as close to having one as possible), then you will avoid using heavy weights when working your thighs. So because I love a good-sized booty, I pick exercises that help me target just the butt when using heavy weights, without bringing my thighs so much into the workout (eg when I do squats, I only go down ever so slightly (http://images5.fotki.com/v72/photos/3/31573/211946/Squat2-vi.gif). (Notice, butt pointing back...like it's reaching for an imaginary chair; knees must not protrude past the toes.) That seems to hit just my butt, not my thighs. I dip any lower and I feel it in my legs :nono: ). Many exercises for the thighs also slim the hips and butt, but the more you try out new exercises, the more you will become familiar with the ones that target the parts you want, even if not exclusively, but at least to a larger extent...hence leaving the parts you're happy with well alone.

So anyway, nuff rambling. Here's the waist exercise I promised that really seems to work for me:


Stand with feet a little more than hip width apart. Place your hands behind your head opening your elbows (you may clasp your hands). Now lower your torso to the Starting Position shown below. Go as low as possible but try to get your thighs parallel to the floor (you may need to move your feet out much further than a little more than hip width). You should feel a stretch in your inner thighs. Again, keeping in mind good form (lengthened torso, shoulders back, elbows open) bend to the side aiming elbow to knee. Be careful not to let the upper elbow/arm tilt forward (neither should your torso twist forward); keep upper arm/elbow back so you can get a good look at the ceiling without the arm being in your way.

You may do one set on side then do a set on the other. Or you can alternate from side to side. Each time you bend, you should feel a good stretch in you thighs and side.
http://images7.fotki.com/v130/photos/3/31573/1595427/Waist1-vi.jpg


If you have trouble balancing, you may do the exercise sitting down with legs wide apart.

Honey, see if you can borrow the book Shape Training (http://www.amazon.com/gp/product/images/0809232510/ref=dp_primary-product-display_0/102-2009840-6224104?%5Fencoding=UTF8&n=507846&s=books) from a library, please do. There are more ideas on transforming your body into a more balanced shape in there. ;)

[HoneyDew]

I have read (and I believe) that depending on your body type, you will have to lose some fat and replace it with muscle to tone up some areas. For me, that means losing a few lbs. I always yo-yo with about 5 lbs, but when I am down to my lowest weight, that is when I can tell that my waist is toned the way I like it.

Pilates has helped me with that. My waist is very toned and I do have that space where my thighs don’t touch but losing 4 or 5 lbs when I gain them does not take away from my hips too much. It just makes my waist and everything else just that much more toned and slimmer. But I really think it depends on a person’s body shape.

But, still staying active for me helps. The Pilates, playing catch with my son, Taebo, The Firm, badminton, jogging, etc almost everyday help me to keep a tight hourglass w/o getting too bulky. If I work out too much, I will gain a few pounds, which I don’t mind since it is muscle, that dessert I order with every meal does not help, I'm sure :)

[honeycomb719]

Thanx Nonie for the detailed info. I will be looking into getting that book from my library soon. Does it matter how many reps of the swats I do? Should I hold the position for any length of time? Would those ankle/wrist weighs be enough to use?

[Cichelle]

I was going to suggest Pilates. I haven't done it, but I have a couple of friends who say it is very good for toning the body.

[HoneyDew]

It really is. When I first started doing it a few years ago, I thought it was a waste of time, but it works wonders! Not much in the cardio department, but it does have the toning action.

I was going to suggest Pilates. I haven't done it, but I have a couple of friends who say it is very good for toning the body.

[Nonie]

Thanx Nonie for the detailed info. I will be looking into getting that book from my library soon. Does it matter how many reps of the swats I do?

I'm assuming you mean regular squats for working the butt? Uhmm...just remember fewer reps/heavier weights builds while lighter weights/many reps tones. Carrie or someone more in-the-know might be better at telling you how many reps you need to do to achieve your goal ie to build mass or to just tone (I'm afraid to tell you what I do coz I might just be a strange sort of creature that just gets away with doing what I do...plus I wanna know for sure what's right)...so let's bug her. :doiiing:

Should I hold the position for any length of time?

If you mean the position in the diagram, I only stay in that squat position till I complete a set. And if you mean to I hold the bend to the side... the answer is no... I do bend over in slow smooth movements but I don't pause. I just go as far as I can go then return to starting position...then immediately bend over again...for a count of ten to one side then the other. Again... I don't know much about numbers ie how many reps you should do. :ohwell: I'll let the fitness experts help us out there.

Would those ankle/wrist weighs be enough to use?

I think any weight should work (I'm assuming you mean for squats). When I do work out (and I say that with shame; coz I should do it at all times) I use 5 or 7 lbs dumbbells coz they feel heavy enough for me. I think when doing the press in the gym I go a little higher. Maybe if you can join a gym an instructor can help you gauge what (# of lbs) you need to use for your purposes. Otherwise, as far as which kind, I would assume any sort of weight (ankle, dumbbell) is OK to use as long as it doesn't make it awkward to do the exercise. (Tying cans to your legs instead of using ankle weights can be a bit clumsy.)

I do Karen Voight's Weighted Workout, and instead of using dumbbells for the arm exercises (wish I had 2 lb dumbbells :ohwell: ), I hold my wrist/ankle weights which have 2 lbs in them (I have the option of making them 3 lb but for the length of the workout, and my lack of fitness, as well as a morbid fear of making my arms any bigger, I prefer 2 lbs). And I use the same weights for my ankles when doing the leg workout. Again, I choose 2 lbs because I'm afraid of building my legs. I prefer to go light coz I want to simply tighten them. I think as you get fitter, you can increase the weights you use slightly and not build mass...but that's just a guess. I'd ask the experts. ;)

[carrie]

Nonie is right with weight on the squats (and any other exercise). Lighter/more reps for "toning", I'd say keep in the 12-15 rep range. Heavier/lower for building, I'd say 8-10 rep range. With that said though, always remember to keep challenging yourself. So many ladies say they don't want to bulk up. It is the muscle that give the tight, curvy appearance so many are after. I am TRYING to bulk up (add muscle) its HARD!

I also wouldn't avoid exercising certain parts. If you think your legs or back or arms are "too muscular (is there such a thing????? :) ) then simply train them with lighter weights/more reps. I have HUGUNGEOUS trap muscles (the muscle that ties in your neck, shoulders and back) I can easily shrug 405lbs. I don't cuz I don't want them bigger. I train with half that for more reps.

HTH.

[atlantatiffany]

what the first lady said is very correct. if u want to tone do many lightweight reps will give u that definition without being bulky. i read that is what jessica simpson did and even though she was always pretty she looks great now. i just bought ten pound weights so i plan to start next week.

[lonesomedove]

Does anyone have any toning exercises for thighs and butt, that are not lunges and squats? I recently hurt my knee jogging and cannot do the lunges. I'm looking for something that I can do at home, I do have some dumbells. Thanks.

[honeycomb719]

Thanks alot ladies for the advice. Im going to be printing this thread and hang it on the frigde for quick reference :grin: . I think I will be lookin for some heavier weighs, my ankle/wrist weighs are about 3 or 4 lbs :look: .

[HoneyDew]

Does anyone have any toning exercises for thighs and butt, that are not lunges and squats? I recently hurt my knee jogging and cannot do the lunges. I'm looking for something that I can do at home, I do have some dumbells. Thanks.


I have the same problem. I can do a little bit, but my knees start hurting if I do too many of those exercises during my workouts.

Pilates is the answer for me. Specifically the Single Leg Circles and the Bicycle are good. MTV Pilates has a good workout for legs, thighs and butt.

[Nonie]

Your knees will hurt if you do the exercises wrong. When you squat, you mustn't let your knees protrude beyond your toes. Think of keeping your shin/calves at 90 degrees to the floor. And don't think of your butt going down towards your heels, but instead aim it back like you're trying to sit down on something behind you.

Lonesomedove, I will have to see if I have the magazine that shows some butt exercise that don't involve squats or lunges so I can scan the pics for you. It's not easy to explain them without seeing the pics so bear with me.

The other of my favorite butt exercises (works the waist as well) involves kneeling on all fours and since you have a knee injury, I don't think it'd be wise to do this. (I don't know what the Pilates Leg Circle is, but if it involves being on all fours and then stretching one leg to the side and making large circles, then that's the exercise I'm talking about. Call me weird but this one exercise is one of my favorite for whittles away my waist while shaping the butt! :up: Once again my hypothesis that working the inner thighs works your waist is proven by this exercise. The large the circles I make, the more I feel it in my inner thighs and the better my waist responds. Go figure.)

I agree with the suggestions to do Pilates. I'm sure there are moves that target your glutes without putting any weight on your knees. There's a move in Callanetics that involves sitting somewhat like Callan is on the cover of this video/DVD
http://www.callanetics.com/images/vt-sup1.jpg
...but with the leg you can't see (left leg) bent backwards. The right leg is curved in front of her. She then leans over to the side as shown sort of lifting the left knee slightly off the ground. It's been years since I did Callanetics but I think she'd then pulse the left leg back trying to keep the foot and knee on the same level. This targets the saddlebags and butt.

When Callan started her exercises she'd had a back injury (if I'm not mistaken) and had been told she'd never walk again. But through exercise she brought her body to a point where it defied that prognosis. So her exercise are gentle (kinda like Pilates). The inner thigh ones are da bomb! I know she has video/DVD for the butt and hips http://www.callanetics.com/booktape.htm so maybe there are exercise in there that don't tax the knees.

[HoneyDew]

I have a knee injury from jogging on hard pavement. It was a few years ago, but I still don't want to push it. I have to limit squats to 2 times a week of so. If I do them more than that my knees do start to hurt, even though I do the them the correct way.

But, I think over-doing any workout can start making body parts hurt. I workout so much that I do think I need to consider more down time to give my body time to rest.

[Mariaat40]

Does anyone have any toning exercises for thighs and butt, that are not lunges and squats? I recently hurt my knee jogging and cannot do the lunges. I'm looking for something that I can do at home, I do have some dumbells. Thanks.

For your glutes (butt), you can hold onto the back of a chair (You should be facing the chair back.). With your leg straight, lift up your leg behind you. Alternate single repetitions (full range of motion) and pulses (holding the leg up and moving it up and down quickly). I hope I've explained it well enough. This is a great exercies you can do when you're washing dishes or whatever. I'll try to think of an exercise for your thighs that doesn't involve the use of your knees. Like Nonie, the one I'm thinking of calls for you to be on all fours.