Getting to the gym and working out is one thing, but actually making that workout count is essential.

“Sometimes people will go to the gym and work out for two hours (and not get the proper workout they need,” said Johnny Blue, manager of 123 Fit at 86 Brent Lane, Suite 123.

Working with a trainer can help you create a workout plan that targets the areas you want to improve. It’s important to set goals and in the process see results. The results make the workout worthwhile.

“There is no one-size-fits-all workout,” said Jason Sutton, personal trainer. “You have to do what works for you.”

These specific exercises from Sutton will work out for you if you want to tighten up these key areas. Each exercise should be done under the discretion of the participant involved.

Triceps (muscle of the back of the upper arm)

To do the isometric triceps squeeze, stand straight up correctly on the floor. Your hands should be open and by your side with your thumbs toward your body. Raise your hands back, keeping your elbows straight. Once your arms can’t reach any farther, stop and hold that position and squeeze your arms in. Do this several times in one session. As a beginner, start with doing the exercise three days a week. Later you can work your way up to five or six days a week.

Another triceps exercise is called the skull crushers or nose breakers. You lie flat on a bench with your feet on the floor. With a weight in each hand, raise your arms straight up in the air. Then start bringing your arms back toward the sides of your head. Repeat several times in each session five to six days a week.

Calf muscles

If you think you need a heavier solution than wearing heels, try building your calf muscles while you’re barefoot.

Place both feet together flat on the floor. Rise up on the tips of your toes. Do this several times in one session. As a beginner, start with doing the exercise three days a week. Later you can work your way up to five or six days a week.

“Working out without a machine works fine,” Sutton said.

You can also use a 2-by-4 or something that is two to three inches thick to place your toes on and then lift up on your tip toes.

“This just makes it a little more difficult,” Sutton said. “If you feel like your balance isn’t good enough, you can place your hand on the wall for balance, without taking the pressure off of your muscles.”

Abs

“Ninety percent of abs is diet,” Sutton said. “It’s unfortunate. But you’ve got to eat right. The other 10 percent can come from crunches. I don’t know why people stopped doing them. Crunches can help keep your stomach flat, but you have to do exercises to challenge those muscles to see the abs formation.”

For good sit-ups to help channel abs formation, lie on the floor with your feet straight out in front of you. Sit straight up and touch your toes. Exhale when sitting up. Do this several times in one session. As a beginner, start with doing the exercise three days a week. Later you can work your way up to five or six days a week.

Butt

“Squats can give you a tight butt,” Sutton said. “It’s important that you get the full range of motion. Go all the way down and all the way up.”

Plie`is a form of a squat. It is a ballet movement in which the knees are bent while the back is held straight. For regular squats, simply squat down to the floor, with the butt just a few inches from the floor. Do either of these exercises repeated five or six times a week.