There is a lot that you can do to tone your body away from the gym. If you cannot afford gym membership fees or cannot access gym facilities, don’t be disappointed, you can still tone those muscles. However, one thing that everyone should know is that no matter how hard you try to tone your muscles, if they are covered with a layer of fat, it will be futile. That being said; you can easily tone your body using the following exercises.
You can take at least 10 minutes each day to tone your arm without having to leave your house. Just do some curls with lightweight dumbbells. They will also help you strengthen your biceps. If you want to lose those annoying bat-wings at the back of your arms, do triceps rowing lifts or even some chair dips to tone and shape up the back of your arms plus your shoulders. Another way to firm your arms is by doing pushups. Repeat these exercises for eight reps.
Cardio or aerobic exercises increase your respiration and heart rate while helping you burn fats. Walking is the best cardio exercise you can do to benefit your whole body. Running, on the other hand, is considered a high-impact exercise that is also beneficial for your whole body. The only equipment required for this kind of exercise is a pair of good sports shoes that give your feet good support. Apart from firming your buttocks, legs and also strengthening your core, cardio exercises offer great health benefits. If you dedicate 30 minutes per day to walking or running, you will experience lowered blood pressure, weight loss from burned calories and also lower the risk of type 2 diabetes. Once you burn that extra fat, your toned muscles will be clearly visible.
Pilates and core exercises
You can easily tone your legs, back and strengthen your core using the Pilates exercises. Just purchase a Pilates DVD or stream the videos on your PC. All you need is an exercise mat. You can even substitute the mat with a folded blanket or carpet. The beauty of these DVDs is that they offer step by step instructions for all fitness levels.
These are easily found on the market, and they are also inexpensive. They also come in different variety of strengths from those you can easily pull to the extremely difficult to pull bands. You can easily attach them to a door frame or even a wall-mount. Resistance bands are excellent for working arms and chest. If you hoop the band around your ankle for a pull, you will tone your legs, thighs and, glutes.
With your wrists directly under your shoulders, get on all fours and keep your knees under your hips. Keep your toes tucked under.
Slowly bring your right foot towards your left arm right under your body, extend your right leg as you carefully lift your left hand towards your breast. Go back to the starting point and repeat the other side. Do several reps as you keep alternating sides.
There are several planks that you can do in your house to help tone those muscles. These include:
Fore arm side plank with twist
Get into a forearm side plank on your right side with the right elbow touching the floor just below your shoulder. Position your left arm just behind your head.
Spin your torso toward the floor, bringing your left elbow towards your right hand. All this time make sure your hips don’t drop.
Standing on your right foot, lift your left knee to hip height in front of you. Try to reach your torso as you extend your left leg behind you.
Slightly bend your standing leg while your torso gets parallel with the floor. To get balance, extend your arms overhead.
Reverse this movement after a pause.
Stand with your feet wider than your hips apart and keep your feet turned out 5-15 degrees.
Move your hips back behind you like towards a wall even if there isn’t any, and bend your knees into a squat.
Let the weight on both your heels and chest remain upright. Your knees should remain in-line with your feet.
Squat as low as you can go, use your heels to return to a standing position.
These are just but a few exercises that you can easily do at home to help tone your muscles. You do not need expensive equipment to do them, and you can easily do them without an instructors help. You do not have an excuse to not having a well-toned body.
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