By Senay Kahsay
My name is Senay. I’m a final year student studying Joint honours Business and Marketing. I am also part of Marketing Teams at Active Students. I’m a sport enthusiast who loves combat sports. The time I’ve spent boxing as hobby has given me insight on what you can do to get a toned body with simple workouts. Hope the tips below help you to get what you are looking for.
Simple Everyday Toning Exercises for the Busy or Lazy People.
A simple definition of toning is to give greater strength or firmness to the body or a muscle. This will help you to have a tighter core, toned figure and defined muscles.
Simple Toning Exercises to get you started
Always start with a warm up. It is important to get the blood flowing to loosen your muscles, prevent injuries and lactic acid building. Example. Jogging on the spot, star jumps squats and dynamic stretches are good way start.
The 3/4 press-up
Place your hands below your shoulders with your arms fully stretched, palms flat and fingers facing forward. Place your knees on the floor. Bend at your elbows, dropping your chest down, no lower than 2 inches from the floor. Push back up and repeat.
Place yourself in a seated position on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers directing towards your body. To start, raise your hips off the floor. Then slowly bend your elbows and lower your body close to the floor and slowly push back up but don’t lock the elbows.
- Begin by getting into a press up position.
- Bend your elbows and rest your weight ono your forearms
- Your body should form a straight line from shoulders to ankles.
- Tense your core by sucking your belly into your spine.
- Hold this position for the time that you aim to do.
Advanced Toning Exercise
Single-Leg Glute Bridge.
Lie down on your back with your knees bent and your feet flat on the floor near your glutes. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up directing to the ceiling as high as you can. Hold, then lower until your glutes floats right above the floor, and repeat without touching the floor. Repeat for 30 to 40 seconds on the left side before you switch to the right.
Start with your feet hip-width apart and your one heel lifted. For an additional challenge, raise the whole foot off the ground and stretch your leg in front of you. While in control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance. Don’t let your standing knee come out over your toes. Hold, then press into your right heel to stand up into the starting position. Repeat for 30to 40 seconds before you switch legs.
Sumo Squat to Calf Raise.
Start with your feet about twice hip-width apart, point your toes slightly outward. While keeping your knees above your ankles and abdominals drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground. Raise both heels off the ground slowly and with control. Hold, then slowly lower your heels. Repeat for 30 to 40.