Top 10 Exercise Tips to Tone Your Body
You don't need to bulk up and be muscled like professional bodybuilders to look good. Your self-confidence in your appearance can receive a significant boost with the right degree oftoning on various parts of your body. We are talking about toned arms, abdomen and legs.
Lie flat on the exercise mat placed on the floor while placing your hands either behind the head or waist. Then, you will perform bicycling motions with your legs up in the air while your torso comes up a little to meet each cycle.
We suggest using an exercise ball for the performance of crunches as it provides spinal support while also challenging the abdominal muscles to work harder. You will sit on the exercise ball, roll over your back on it and then perform the crunches by tucking your chin in toward the chest. Your abdominal muscles should feel the strain when doing crunches for the exercise to be effective.
Jackknife exercises tone both the stomach and the legs, thus, making the maneuver one of the most popular in people with busy schedules. You will also lie down flat on the floor with an exercise mat to protect your back from the cold surface. Then, flex your knees and then raise them to your torso while the latter also rises of the ground.
4. Chest Lifts
Again, lie flat on the exercise mat with your knees flexed and your hands behind your head. The two important things to keep in mind are that your elbows are open throughout the movement and your waist, not your shoulders, does the turning. Lift your shoulders off the floor, turn your waist to the right while contracting your abdominal muscles and looking at your belly, and hold it for 2-5 counts. Return to the starting position and repeat on the other side.
If you want to tone your arms, upper chest and upper back muscles, then pushups are your best friend. Your toning workouts can advance from beginner to advance with the relatively simple pushup in two ways. First, you can push up starting from the knees, then the toes and then with just one hand. Second, you can use either the hands straight position for the biceps or the turned hands position for the triceps.
6. Weighted Bicep Twists
These exercises combine the benefits of curls and lifts with the use of weights for added toning effect. Basically, you will perform a curl with a weight in each hand, raise the weights above the head in such a way that your fingers face inward, and then lower the weights to the starting position.
7. Weighted Triceps Curls
Saggy arms are unsightly. Fortunately, you can improve on their muscle tone with weighted triceps curls. Start with light weights on one hand, raise both arms straight up, bend the elbows back into your upper back and then grab the single weight with the other hand. Raise your arms up in the air and repeat the procedure.
The hamstrings, quadriceps and glutes benefit the most from squats. Stand with your feet about a shoulder-width apart. Push your buttocks as if you are about to sit down on a chair while keeping your torso upright and you abs tight. Hold this position for 2-5 counts while placing all of your weight on your heels at the lowest point of the squat.
Your butt can be toned to fit nicely into your skintight jeans with the bridge butt lifts - no injections, too. Lie down on the exercise floor with your feet about a hip-width apart. Place your hands on the sides and then push upwards with your buttocks doing the work. You have to squeeze your buttock muscles while it is rising up off the floor. You can add a small weight on your stomach to add the challenge.
10. Reverse Lunges
This is yet another exercise that tones multiple parts of the body - quads, glutes and core. Stand with your feet together and your arms relaxed by the side. Take back one leg behind until the lunge first position is achieved, lower yourself slowly down until your back almost knee touches the floor and hold the position for 2 counts. Return to the first position and repeat on the other side.
When all of these exercises are done daily, you are sure to end up with a toned body in just a few weeks' time.
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