Body Toning Exercises




Easy body toning exercises for women to help you stay in shape, get rid of the flabby arms, increase and gain muscle mass and bone density. You can do it anywhere and anytime, even when you are on your vacation. Except when you need to use the dumbbells, these workout routines for toning require only self discipline to follow through. If you don't have much time to spare or are too lazy, choose only one body part per day to exercise.

Other than the pushups, stomach crunches and butt lift exercises, weight bearing exercises are also necessary and important. Weight lifting exercises help increase your muscle mass and bone density and burn fat. It's very important that you the exercises because as you age and hit the age of forty, you begin to lose muscle mass. Bone loss becomes a problem. When your body is in need of calcium, it robs it from your bones.


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Here are some easy body toning exercises


Butt exercise - the Bridge Butt lift.

Lay down with feet flat on the floor. Put your legs apart. Place your hands, palm side down on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor. Repeat this for about three or four sets.



Toning your butt, hamstring and quadriceps - the Squats.

Squats work the butt, the hamstring muscles and the quadriceps. If you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.



Quadriceps muscles - the Reverse lunges.

Lunges work the quadriceps muscles. You'll face some difficulties if you have knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.



Arm toning exercise - Pushups

This is one of the classic body toning exercises that work all areas of the arms plus the chest muscles. If you aren't comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.


Click here to view arm toning exercises to help firm the your biceps and triceps and get rid of your flabby arms.



Toning abdominal muscles - Crunches

Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.


Click here to view the how to do videos on toning abdominal muscles.




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