Body toning can transform your dream body model into a reality. Body toning translates your dream of having strong curvy shoulders, toned abs, lean legs and just the appropriate butt size. Through a program of exercise, your body is toned and shaped. It makes your muscles conditioned and strong. As you set out to strengthen the muscles in your body, it supports your bones and keeps them from breaking. It increases the bone density as well. You can thereby keep osteoporosis at bay.
Toning can literally mean shaping specific muscles or muscle groups. Upper body toning, lower body toning or abdominal body toning - each of this needs to be addressed by a specific set of exercises. Through an exercise program lasting 3 to 4 times a week consisting of tried-and-tested push-ups, partial sit-ups, lunges and squats and utilizing weights or dumbbells or elastic exercise bands, you can bring about substantial mental, emotional and physical changes.
Simple exercises to tone up your entire body
The Jackknife is an effective full body toner. Lie on the floor on your back. Hold a dumb bell in your hands and place your hands straight up over your head. In this move, you raise your head, shoulder and straightened arms up and over and at the same time lift your straightened legs too. Your toes and dumbbells will be nearly over your middle. Hold for few seconds and lower yourself back to the floor. Repeat 5 times.
The Side Plank helps tighten and shrink the waistline. It works on your oblique muscles. Lie on your right side. Prop your upper body on your right elbow and forearm. Form a starlight line from your shoulder to your ankles by raising your lower body up. Hold this stance for few seconds. Repeat 5 times.
The Bridge helps tone up your rear and keeps your back healthy. Lie on the floor. Bend your knees and keep your feet flat on the floor. Raise your hips without arching your back. Let your body form a straight line from your knees to the shoulders. Hold for a few seconds. Lower your body back to the floor. Repeat 5 times.
The Pushup is a classic body toner. Get on the floor on your fours. Place your hands on the floor such that they are in line with your shoulders. Lower your body till your chest nearly touches the floor. Raise yourself back to the starting position. Keep your abdominal and rear muscles engaged and braced.
Body toning tips
Body toning is not to be confused with spot training. It involves giving more definition to your body, with shaped up arms and abs and a trim butt. A scheduled exercise program of aerobic exercises, strength training or even yoga can go a long way in toning up the lazy muscles. Typically, body toning exercises involve firming up muscle groups. This can be achieved wit anaerobic exercise too as they can burn carbohydrates well.
Upper body toning can be done with simple chest presses, bicep curls and bent knee push-ups. Tone up the abdominal muscles with sit-ups and side sit-ups. Don't forget to trim up the lower body with squats, thigh lifts and calf lifts. A well-toned body has more muscle mass. With stronger bones and improved flexibility, you will experience overall wellbeing. Strong muscles and connective tissues are also less prone to injury.
Ensure that you follow the exercise routine systematically and regularly. Include variety in the exercises so that the body tries ever so harder to work out. Body toning also involves eating right. Make smart food swaps. Trade carbs for complex carbs. Don't skimp on protein. Stay well hydrated. Catch enough sleep. With a well-toned body, you are all set to wear that strapless dress or new pair of jeans.