These toned body exercises will teach you how to have a toned body.
Toned body exercises are a group of various physical workouts that aim to develop lean and firm physic. By performing toned body exercises, you can also burn fat and get an athletic, strong, and solid body. Some of the most common muscle toning exercises are found in strength exercises, cardio exercises, and HIIT workout sessions. You can also include yoga for weight loss as a way to tone your body. When you perform these workouts on a regular basis, you can get toned muscles. However, do ensure that you start your toned body exercises under the supervision of an expert to prevent any injury.
Before you learn how to get toned body, it is crucial to understand exactly what are the causes that cause the build-up of excess fat around your muscles. Here are some of the common ones: Overconsumption of sugary food and beverages. Hormonal imbalance due to menopause or puberty may lead to fat gain. Genes also play a role in excessive fat. A sedentary lifestyle may also cause the storage of fat in your body. Some medications can also cause weight gain as a side effect.
To tone your body, you also need to understand and be able to detect the symptoms of body fat. Sometimes, the fat may even be swelling in your body due to some medications or underlying disease. Here are some of the symptoms you should look for: An increase in body fat in areas such as arms, thighs, chin, and belly. BMI is more than 25 – that shows you are overweight. To make sure you do not end up storing excess fat in your body and become obese, make sure you perform calorie burning exercises on a regular basis. Aim for fast weight loss with a proper balance of diet and workout.
Anyone can perform toned body exercises regardless of their age, gender, or level of expertise. You just need to find the right trainer or fitness program that helps you learn how to get lean and toned muscles through diet and exercise. In case you have any specific health issue or medical condition, consult a general physician and then you can focus on getting toned muscles.
While we did say that anyone can do muscle toning exercises, there are some exceptions when physical workouts should be avoided for toned muscles. These include: People who have recently been through surgeries People who have serious joints problem Women who are pregnant or have just gone through childbirth Older people with health issues You should also talk to your trainer and inform them about your medical state before starting with the muscle toning exercises.
All set for toned muscles? Here are some of the simplest yet extremely effective toned body exercises you can perform: Lunges Push-ups Squats Sit-Ups Arm Raises When you are not an expert and do not know how to have a toned body, we suggest you do these exercises under the supervision of an expert or trainer.
Below is detailed information on the best toned body exercises. Read on and start the workout soon: Lunges When you learn how to get toned body through workouts, lunges is probably one of the first exercises the trainer will teach you. This exercise focuses on your legs, buttocks, and glute. The workout also challenges your core muscles and helps in improving body balance and posture. In the basic version of lunges, you just have to drop your knee rather than stepping back or forwards. Here is how you can perform lunges as a beginner: First, stand straight. Put your right foot forward and left foot back. The approximate distance between both legs should be about three feet apart. Now, slowly bend your knees and lower your body. Make sure your front knee does not extend beyond the toes and stays straight. Straighten your torso and abs as you push through the front heel to get back to the starting position. This is one rep. Repeat the same with the left foot forward. To add to the challenge, you can also hold weights in each hand. Sets and Duration: Hold the downward pose for 3-4 seconds and do 25-30 sets with breaks. Push-ups Another common exercise you can perform to get toned muscles is none other than a push-up. These work on every part of your body and challenges the core, arms, and leg muscles the most. There are plenty of types of push-ups such as wide hands push-ups, triangle push-ups, pike push-ups, staggered hand push-ups and the list is long. You can choose one of the styles as per your expertise level and begin the toned muscles workout: Below, we have given detailed step-by-step instructions for the basic push-ups: Spread a mat and get on all your fours. Your hands should be a bit wider than your shoulders. Balance your body in such as way that it is in a straight line from head to toe. There should be no sagging or arching your back. You can, however, adjust your feet position as per your comfort. Before you start the push-up, make sure you engage your core and contract your abs. You can do this by pulling your belly button towards your spine. Maintain the core throughout the whole workout for desired toned muscles. Inhale and slowly lower your body by bending the elbows at a 90-degree angle. While exhaling, contract the chest muscle and push back your body upwards using your hands. This is one rep. Repeat. Sets and Duration: To start off, you can do 10-15 push-ups and later increases reps. Squats This is a type of strength exercise that you will definitely find in muscle toning workouts for females and males alike. Squats are known to strengthen your core and lower body while offering you toned muscles. It also improves the flexibility of your hips and legs. By performing squats, you also increase your strength to do daily-life tasks such as climbing stairs, bending, carrying heavy objects quite easily. Here is how you can do a basic squat: Stand straight with a hip-wide distance between both your feet. Your body should be straight and chest up. Engage your core and as you push your hips into a sitting position, shift your weight onto the heels. Keep lowering the hips till your thighs are parallel to the ground. Pause for a while. Your knees should be straight and not beyond your toes. Exhale and slowly push back to the starting position. Sets and Duration: Beginners can start with 3 sets of 12-15 reps to build toned muscles. Sit-Ups When you search for how to have a toned body, you will also come across some abdominal endurance training exercises. The exercise targets your abdominal muscles, lower back, and hip flexors. Sit-ups is one of the best exercises where you can use your body weight instead of dumbbells and kettlebells to get lean and toned muscles. You can also modify the workout to increase your challenge and further boost your core strength. Here is a detailed guide on how to perform sit-ups: First, lie on your back facing the ceiling. Bend your knees. Raise your hands, bend the elbows and let your hands touch your ears lightly. Engage the core and try to lift your torso in such a way that your chest touches the knee. Here, you may get in the habit of pulling yourself with your neck. This is not the right technique. Adjust your neck posture and repeat the sit-up with the force coming from the abdomen. Exhale and return to the starting position. Note that you do not just have to drop your body back but rather used a controlled and slow motion to get back to the starting position. To add more challenge, you can hold a dumbbell in your hands and place it on the chest while doing the sit-ups. Sets and Duration: To begin with, you can do 2-3 sets of 12 reps. You can later increase the duration and sets. Arm Raises Last but not least is a standing-body workout you can do to get toned muscles. Arm raises, as the name suggests, is an effective way to tone your arms and shoulders. If you perform them regularly, you can also strengthen your shoulders and burn excess calories. All you need is a pair of weights and you are good to go. We have jotted down the step-by-step directions to help you perform this exercise with ease. Take a look: Begin by standing straight with a shoulder-length distance between your feet. Your hand should be by your sides. If you want to add more challenge, hold dumbbells in both your hands. The weight of the dumbbells depends on your level of expertise. Straighten your spine and also engage your core muscles. Now, raise both of your arms in the upwards direction so that they reach the should height. Without a pause, lower them back to the starting position. This motion should be fluid along with fluid and constant breathing. Repeat. Sets and Duration: You can begin with 2 rounds of 30 seconds of arm raises or do as instructed by the gym trainer.
Getting toned muscles is not just about improving your looks, there is a lot of benefits you can get through muscle toning exercises. Some of them are as follows: Toned muscles increase your overall strength and endurance Regular toned muscles workout also raise your basal metabolic rate. This, in turn, leads to weight loss. When you tone your body, you also reduce the risk of osteoporosis and strengthen your bones. Muscle toner exercises also make your lower back stronger and cut the risk of pain and injuries. It also increases the HDL (good) cholesterol levels in your blood Good and toned muscles gradually increase your mood and confidence. The workouts also boost your immune system and prevent various diseases. Toned muscles workouts also improve your body posture, coordination, and balance.
Here are some of the disadvantages you may experience with the absence of toned muscles: Trouble breathing while climbing and running Increased risk of diseases such as fatty liver disease, osteoarthritis, high cholesterol, gallstones, and Type 2 Diabetes to name a few May lead to high blood pressure May lead to sleep apnea
Although all the toned body exercises are completely safe, you should keep in mind a few dos and don’ts to ensure nothing goes wrong. Dos: Always start the toned muscles workout with a physical warm-up. Wear comfortable and easy clothes that do not restrict body movement during the workout. Complement your workout with a balanced and healthy diet to ensure you get toned muscles. If using dumbbells and kettlebells, increase the weight gradually to improve muscles. Do have fun while performing muscle toner exercises as it helps in achieving results faster. Don’ts Do not eat a heavy meal before performing the exercises to tone your body. Do not perform the same exercises again and again as it will make the workout redundant and boring. Do not forget to take a rest, especially after HIIT workouts. Do not perform advanced level exercises without the guidance of an expert as it may lead to muscle sprain and injuries. Avoid drinking alcohol before and immediately after the workout session.
The toned body exercises listed above do not require any special equipment. However, you may need a few things to improve the results and tone your body faster: Mat Clean towel Workout clothes and shoes Water bottle Equipment such as dumbbells or kettlebells.
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