Strengthen and Tone the Body
Exercises to Strengthen and Tone the Body
After 30 days – and although you can also do them just twice a week – you should see improvements in your muscle strength, endurance and balance.
What are we talking about here?
The talk is about some effective exercises that will allow you to improve the health and wellness in your life. By strengthening and tightening your body in a distinctive way. When we say your body, we really mean every part of your body, including the upper part, the lower part, and even the abdomen.
Exercises to Strengthen and Tone the Body
1. Lunges
Challenging your balance is an essential part of an overall exercise routine, and Lunges promote functional mobility while increasing strength in your legs and glutes.
How to do the exercise:
- Start standing with your feet shoulder-width apart and your arms down by your sides.
- Step forward with your right leg and bend your right knee while doing so, stopping when your thigh becomes parallel to the floor. Make sure your right knee does not extend beyond your right foot.
- Push your right foot up and return to the starting position. Repeat this with your left leg, this is one repetition.
- Complete 3 sets of 10 repetitions.
2. Pushups
Go down and hit 20 reps! The push-up is one of the simplest and most effective bodyweight movements you can do due to the number of muscles recruited to perform it.
Exercise method:
- Start in plank position. Your core muscles should be tight, your shoulders pulled down and back, and your neck in a neutral position.
- Bend your elbows and start lowering your body to the ground. When your chest touches the floor, extend your elbows and return to the starting position. Focus on keeping your elbows close to your body during the movement.
- Complete 3 sets with as many reps as possible.
- If you can’t do a standard push-up well, get down to a modified position on your knees – you’ll still reap many benefits from this exercise while building strength.
3. Squats
Squats increase lower body and core strength, as well as flexibility in the lower back and hips. Because they work some of the largest muscles in the body, they also pack a punch in terms of calories burned.
Exercise method:
- Start by standing up straight, with your feet slightly wider than shoulder-width apart, and your arms by your side.
- Tighten your core muscles, keeping your chest and chin up, push your hips back and bend your knees as if you were going to sit in a chair.
- Making sure your knees do not bend in or out, lower down until your thighs are parallel to the floor, and extend your arms in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
- Complete 3 sets of 20 repetitions.
4. Standing overhead dumbbell presses
They are compound exercises that use multiple joints and muscles, and are ideal for busy people because they work several parts of your body at once. Stand…to push up until your arms are fully extended above your head. Keep your head and neck still.
Exercise method:
- Start by standing with your feet shoulder-width apart and your arms extended overhead with dumbbells in each hand.
- Engage your core muscles and lift the dumbbells up and over your head, squeezing your shoulder blades together.
- Lower the dumbbells back down to the starting position, and repeat for 3 sets of 12 repetitions.
5. Dumbbell rows
Not only will this exercise make your back look great in flirty dresses, but the dumbbell row is also a compound exercise, strengthening multiple muscles in your upper body. Choose a medium-weight dumbbell (about 5 kg) and make sure to squeeze it at the top of the movement.
