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Isolation Exercises For Different Parts Of Your Body

Last updated: May 24, 2022

There is a myth attributed to spot training, meaning that exercising just one part of your body and focusing on it will reduce body fat in that specific area and control where your body burns the most calories. This is completely untrue, and your body loses weight and fat as a whole, regardless of where you direct your efforts. With that in mind, having the right expectations for your isolation exercises is great before beginning your journey. While you may not be able to focus on where your body loses fat, you can certainly control where you build muscle, aesthetics, range of motion, and balance.

In this article, we'll go over some of the common places you may want to direct your efforts in further training your body.

Exercises To Tighten Skin

Working out does not actually tighten your skin. There are no exercises that directly affect the elasticity of your dermal layers. Fortunately, a healthy exercise skincare and diet regime, when combined, will indirectly and indirectly have your skin looking much healthier and your muscle mass will contribute to your overall health and wellness. The key to total wellness in a workout routine is incorporating compound lifts that target as many muscle groups as possible to contribute to your overall metabolic health. Squats, deadlifts, overhead press, rowing, chest press and swimming are all great compound exercises, ranging from high impact to low that should be added to your next workout routine.

Working out does not actually tighten your skin. There are no exercises that directly affect the elasticity of your dermal layers. Fortunately, a healthy exercise skincare and diet regime, when combined, will indirectly and indirectly have your skin looking much healthier and your muscle mass will contribute to your overall health and wellness.

Exercises to Lift Sagging Breasts

upper body cardio and strength exercisesSagging breasts can occur at any age, weight, or disposition, regardless of maintenance or lack thereof. Sagging breasts can be naturally lifted and have a much "fuller" look with exercises that primarily target the upper body:

Close, normal, wide pushup: This is an exercise that can be done by anyone, anytime, and anywhere. Even if you are a complete beginner, you can assume the traditional "knee" pushup, or even have your legs elevated by resting on a chair or flat surface (make sure it's stable!). Start in your chosen pushup position, keeping your hands close together, just under your shoulders. Push up on the "grip" and back down. Spread your hands out to a normal pushup position, and perform another pushup. Finally, spread your arms past your shoulder-length, and perform your final pushup. Repeat as one rep. 3 sets of 10 reps.

Incline Bench Chest Fly (Dumbbells): Incline the bench from the sitting or lying position to an obtuse angle, about 120 degrees. Grab a set of dumbbells and sit down in this position. Make sure to keep your core tight, extend your arms upwards and gradually pull them away from each other until you align yourself with your chest. Pause, exhale, and bring your arms back together. 3 sets of 10-15 reps.

Exercises To Get A Smaller Waist

As mentioned previously, spot reduction doesn't work - to get a "smaller" body part, it all comes down to weight loss. However, once you lose weight, your muscles will be visible, so keeping a strong core (abs and obliques) will not only help you look better but will provide the stability and balance needed to perform all other exercises and daily activities.

Planks: Planks are probably the most accessible and easy-to-perform exercise that you can add to your workout regimen throughout the day, regardless of where you are. This can be done even throughout the day multiple times, but make sure to allow ample time to let your core recover from the workout. Start by laying your body flat against the floor or mat. In one motion, support your body with your forearms, and slightly spread your legs apart, resting on the tips of your toes. Maintain this position, remember to look forward as much as possible to maintain the rigidity of the "wooden plank". You should feel your core engaged and sore after 5-20 seconds. Repeat until failure, perform 3 sets.best waist training exercises

Exercises To Loosen Tight Pelvic Muscles

As most exercises and media focus on tightening a loose pelvic floor (such as Kegels), it is important to note that the pelvic floor can be TOO tight. Keeping your muscles in a constricted position can actually weaken them. Common signs include sudden urges for urination, difficulty starting a urine flow, coccyx (tailbone) pain, and constipation.

Stretch your abdominal muscles: Begin by lying face down on the floor or mat. Inhale deeply, and exhale as you push your body up with your hands, forming a "snake" position, with your lower body and pelvis still facing the floor. Remain in this position, and perform box breathing three times before lowering yourself gently down to the floor. Repeat for 5 reps.

Exercises To Reduce Breast Size

Similar to the exercises for lifting sagging breasts earlier in this article, natural breast reduction is a combination of weight loss and defining your upper chest and pectoral muscles. You will see results even if your breast size is in relation to hormonal changes.

Upright rows (Resistance band): In addition to pushups, upright rows are one of the best exercises to reduce your breasts naturally. Start by grabbing your resistance band and stepping on it with both feet, making sure they touch. Grab both ends with both hands and place them in front of your thighs, relieving pressure on your shoulders and arms. Pull the resistance band up to just under your collarbone (if possible) while keeping your elbows higher than your hands, and reset to the starting position. 3 sets of 15 reps.

FAQs

Can chest exercises cause breast pain?

Yes. Just like any other muscle group, your chest muscles can be overworked, tight, or injured if the exercise is unsafe or done poorly. In general, working out actually helps with future pain and increased muscle mass.

Are planks good for smaller waist?

Yes. Your waist shrinks with weight loss and is aesthetically defined by strong core muscles. Planks are a great exercise for your abs and obliques.

Can pelvic muscles cause pain?

Yes. Tight muscles contribute to pain in the pelvic, abdominal, and lower body areas. Weak pelvic muscles can cause painful intercourse and bathroom habits.


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