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Q. I am short( 5'4) my body looks out of proportion. My upper body is a very, very slight build and then my bottom is huge and it makes me look as though I am stocky. Can you think of some exercises that will make me more filled out and toned. And how long will it take for me to start seeing results? -- Kirstin E. A. First of all, it sounds as if you want to increase the size of your upper body and decrease the size of your lower body. You did not mention if you were of ideal weight or not, which would be an important part of this equation. If you do have some weight to lose, understand that with aerobic exercise and healthy eating, that fat is lost proportionately throughout your body and this it is not possible to spot reduce. Additionally, genetics plays a big role in our physical appearance and we can only altar things to a certain degree. All that being said, if you are at your ideal body weight, there are some things that you can do to reshape your body. To build up your upper body, do a variety of upper body exercises that would work your upper arms, shoulders and upper back. Use a weight that would allow you to perform 10 - 12 repetitions of each exercise. If you can do more than that, then your weight is to light. If you can't do at least 10 repetitions, then your weight is too heavy. Now for your lower body. Lower body work burns the most calories and is the key to a feminine physique. Since movement is the secret of body fat reduction, the best way to reduce and tone in the area of hips and thighs, is with lower body exercises. The best method for reduction is to complete a routine loaded with variety, high repetition and low weights. Perform a variety of lower body exercises (lege extensions, leg curls, plies etec) 4 days a week and complete 15 - 20 repetitions of each exercise. If you can do more than that, then your weight is to light. If you can't do at least 15 repetitions, then your weight is too heavy. I know this is all a little confusing but hope that it gets you headed in the right direction.
Other recently asked questions: WorkoutsForWomen.com provides home exercise programs for today's busy women, under the guidance of a certified personal trainer.
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