Nowadays, people have become more fitness conscious and want a toned body both for aesthetic as well as health reasons. Most people have the misconception that they have to perform rigorous workouts in the gym in order to get a well toned body.
However, the truth is that there are many body toning exercises that will be beneficial for you and require no machinery or going to the gym. These exercises will also increase your lean muscle mass and density of your bones as you advance in age.
Body Toning Exercises
Squats are especially meant to tone the glutes, hamstrings and quadriceps. You may need a little support when you start doing these exercises and you can use a chair for this purpose. Keep your feet shoulder width apart when you stand. Push out your buttocks as when you do to sit in a chair.
The abs should be tight and the torso should be straight. Once you reach the level of the chair hold the position for a count of two to five. This is one of the most popular and easy body toning exercises.
Bridge Butt Lift
These exercises are great for toning your buttocks. Lie down on the floor with feet hip width apart. Keep your arms on your sides with the palms facing down.
While you push your feet, press your gluteal muscles and raise your buttock from the floor till they reach shoulder blade height. Hold this position for a few seconds and the roll down through the spine.
This is one of the classic body toning exercises that workout all the areas of the shoulders, arms, chest and abdomen.
If you don’t have the strength required to do push-ups on your toes, you can lower the body to the knees. Make sure that your back is straight and your elbows are tucked into your body.
Lunges are meant to tone the glutes, core and quads. These can be difficult for people who have problems with their knees, but reverse lunges will tone the right muscles while being easy on the knees. Keep your feet together and stand with your arms on your sides. Move one leg so that it is behind you in a lunge position.
The front leg should be bent at an angle of 90 degrees and the back leg should be extended till the ball of the foot is carrying its weight. Lower your body in this position till the knee touches the ground. Hold this position for some time and come back to the starting position. This is one of the simplest body toning exercises.
These lifts work the abdominal muscles if done every day and build muscle tone and strength. Lie on the floor with legs bent and feet flat.
Interlace your fingers at the back of your head. Contract the muscles around your neck, head and upper shoulders off the floor till the tips of your shoulders. Keep your head aligned with the spine by looking at your belly. Hold for a count of 2-5 and come down.