Wowability Blog

Hi, I would like to lose a little tummy fat, but target my butt thighs. Do you know what foods and exercises I should eat and do in order to do this?

1. Do squats to shape, tone and increase the size of your butt. Squats are as simple as they sound. Stand with your feet slightly farther than shoulder-width apart. Keeping your head up and your back straight, bend your knees until your thighs are parallel to the floor. Don’t let your knees extend over your toes. Straighten your legs again. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results. Hold dumbbells in your hands or hold a barbell across your shoulders while doing squats.

2. Do lunges. Lunges make your butt muscles grow much the same way that squats do. When you do lunges, though, you use your muscles in a slightly different way. From a standing position, with both feet facing forward about shoulder-width apart, step forward–about two and a half to three and a half feet, depending on your leg length and fitness level–with one foot. Keeping your upper body perpendicular to the ground, bend your front knee as far as you can, or until your upper leg is parallel to the ground. The heel of your back foot will come off the ground, and your back knee will bend and lower toward the ground. Using the muscles in your forward leg, raise your body and move your forward foot back to standing position. Repeat with the other foot forward. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results, just as described for squats.

Follow this Diet chart and yoga aasans

It is good that you have sought the help of Yoga to bring your body back into shape. While your practices and measure to eliminate excess weight or what you do is important, what you shouldn’t do is just as important.

* Don’t resort to weight reduction pills or powders of any sort and please avoid crash diets. We shall prescribe you a simple diet that is healthy, easy to follow and will deliver the desired results. See a nutritionist or dietician, if you must, but preferably one who knows and practices Yoga.

* Never skip meals. This makes you overeat at other times. So, by all means eat three or even four times a day, but eat light and sparingly.

Yoga Exercises

Standing Position

# Tadasana (Palm Tree pose)
# Parvatasana (Mountain pose)
# Trikonasana (Triangle Pose)
# Ardha Chakrasana (Half Moon pose)
# Padangusthasana (Toe to hand pose)
# Padahastasana (Forehead to knee pose)

Sitting Position

# Janu Sirshasana ((Forehead to single knee pose)
# Paschimottanasana (Forehead to both knees pose)
# Ushtrasana (Camel pose)
# Gomukhasana (Cow face pose)
# Simhasana (Lion pose)
# Marichyasana (Pose dedicated to the sage Marichi)
# Ardha Matsyendrasana (Half Lord of the Fish pose)

Supine Position

# Purvottanasana (Inclined Plane)
# Matsyasana (Fish pose)
# Pawanmuktasana (Wind relieving pose)
# Navasana (Boat pose)
# Chakrasana (Wheel pose)
# Sethu Bandhasana (Bridge formation pose)
# Halasana (Plough pose)

Prostrate Position

# Adho Mukha Svanasana (Downward Dog pose)
# Bhujangasana (Cobra pose)
# Dhanurasana (Bow pose)
# Shalabhasana (Locust pose)

Inverted Position

# Viparita Karani (Legs against the wall pose)
# Sarvangasana (Shoulder Stand)

Balancing Position

# Vrikshasana (Tree pose)
# Garudasana (Eagle pose)

Pranayamas (breathing exercises)

# Kapalabhatti (Skull cleansing)
# Anuloma-Viloma (Alternate Nostril Breathing)
# Suryabhedana (Right Nostril breathing)

Kriyas (Cleansing techniques)

# Jala Neti (Cleansing Nasal passages with water)
# Sutra Neti (Cleansing Nasal passages with rubber catheter)
# Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)

Yogic Diet

This is very important, if you wish to get back into shape and develop a healthy, slim and shapely physique. Let your diet be Yogic and Sattvic (pure, light and predominantly vegetarian). This means plenty of raw foods – salads, sprouts and seasonal fruit – vegetable juices, dried fruits and loads of water.

Avoid potatoes, peas, chick peas, grams, peanuts, all non-veg fare, fried, fatty and spicy foods, junk / fast foods, packaged foodstuffs and confectionary products. Also keep away from milk and milk products such as cheeses and butter. But you may have plenty of diluted buttermilk prepared from skimmed milk. Avoid snacking between meals and, as mentioned before, never skip a meal.

I work out on a gazelle for 1 hour a day. some weight lifting with 3pound weights and just started swimming in our park pool. Now I need to learn how to flatten my stomach. I am 100 pounds over weight and most of the weight is in my mid section. I also am getting gastric bypass surgery in about 4 months if I can lose 10-15 pounds. So I was asking about water aerobic ideas. No money to go to the gym.

We do running in place, cross country skiing, raising your knees to your chest, jumping jacks, kicking to the front, side, and back, walking around the pool, ten times, she lets us do them in sets of 10′s and then we start over and do them again. We go and do this for 45-60 minutes and then come back the next day, and the next..I have lost a lot of weight do these exercising with the lap band I had 4-16-08. Good Luck