10 Workouts To Tone Every Area Of Your Body

10 Workouts to Tone Every Area of Your Body
Source – Leverage Edu

We all know that regular exercise is good for the body. However, with so many alternatives and seemingly endless knowledge accessible, it’s easy to get overwhelmed with what works. But don’t worry. We have your back (and body)!


Medically reviewed by Dr K on 20th June 2022. 

Skip to Your Favourite Part:

  1. Lunges
  2. Pushups
  3. Squats
  4. Standing overhead dumbbell presses
  5. Dumbbell rows
  6. Single-leg deadlifts
  7. Burpees
  8. Side planks
  9. Planks
  10. Glute bridge

10 Workouts to Tone Every Area of Your Body

We all know that regular exercise is good for the body. However, with so many alternatives and seemingly endless knowledge accessible, it’s easy to get overwhelmed with what works. But don’t worry. We have your back (and body)!

Check out these 10 exercises for optimum fitness. Combine them in a regimen for a workout that is simple yet effective, and will keep you in shape for the rest of your life.

You should see increases in your muscle strength, endurance, and balance after 30 days, however, you may perform them as little as twice a week.

Plus, you’ll notice a change in how your clothes fit — a win-win situation!

What is one guaranteed technique to approach your workout routine effectively? Keep the frills to a minimum and stick to the fundamentals.

Source - Everyday Health

Lunges

A well-rounded fitness plan includes exercises that challenge your posture. Lunges do this by fostering functional movement while also building leg and gluteal strength.

  1. Begin by standing shoulder-width apart with your feet shoulder-width apart and your arms at your sides.
  2. Step forward with your right leg, bending your right knee and halting when your thigh is parallel to the ground. Make sure your right knee does not extend beyond your right foot.
  3. Return to the starting position by pushing up with your right foot. Reverse the process with your left leg. This is one repeat.
  4. Complete three sets of ten reps.

Pushups

Drop and do 20 pushups. Because of the number of muscles worked, pushups are one of the most simple, but effective, bodyweight movements you can do.

  1. Begin in the plank position. Your core should be firm, your shoulders should be drawn down and back, and your neck should be neutral.
  2. Bend your elbows and start lowering your body to the floor. When your chest brushes against it, extend your elbows and return to the beginning. During the exercise, maintain your elbows tight to your body.
  3. Complete three sets of as many reps as you can.

If you can’t quite complete a regular pushup with proper technique, try a modified stance on your knees – you’ll still get many of the advantages while increasing strength.

Squats

Squats improve lower-body and core strength, as well as lower back and hip flexibility. Because they involve some of the biggest muscles in the body, they also carry a powerful calorie-burning punch.

  1. Begin by standing upright, feet slightly wider than shoulder-width apart, and arms at your sides.
  2. Brace your core and, while maintaining your chest and chin up, push your hips back and bend your knees as if sitting in a chair.
  3. Dropdown until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable posture, making sure your knees do not bend inward or outward. Pause for one second, then return to the starting position by extending your legs.
  4. Perform three sets of 20 reps.

Standing overhead dumbbell presses

Compound exercises, which use many joints and muscles, are ideal for busy bees since they engage numerous portions of your body at the same time. Standing overhead presses are not just one of the finest workouts for your shoulders, but they also work your upper back and core.

Equipment: Dumbbells weighing ten pounds

  1. Choose a light set of dumbbells — we suggest 10 pounds to begin — and begin by standing, either shoulder-width apart or staggered. Raise the weights over your head so that your upper arms are parallel to the floor.
  2. Push up, bracing your core, until your arms are completely stretched over your head. Maintain a stable posture with your head and neck.
  3. Bend your elbows and drop the weight back down until your triceps muscle is parallel to the floor again after a short pause.
  4. Perform three sets of 12 reps.

Dumbbell rows

Not only will dumbbell rows make your back look amazing in that dress, but they are also a complex workout that builds many muscles in your upper body. Select a moderate-weight dumbbell and squeeze at the peak of the action.

Equipment: Dumbbells weighing ten pounds

  1. Begin by holding a dumbbell in each hand. For novices, we suggest no more than 10 pounds. Bend forward at the waist, making a 45-degree angle with your back to the ground. Make sure not to arch your back. Allow your arms to fall straight down. Check that your neck is aligned with your back and that your core is engaged.
  2. Begin with your right arm, bend your elbow, and draw the weight straight up toward your chest, engaging your lats and ending just below your chest.
  3. Return to the beginning position and do the same with your left arm. This is one repetition. 
  4. Repeat for a total of three sets of ten reps.

Single-leg deadlifts

This is another workout that will put your balance to the test. Single-leg deadlifts need leg strength and stability. To finish this exercise, grab a light to the moderate dumbbell. 

Equipment: Dumbbells

  1. Begin by standing with your right hand holding a dumbbell and your knees slightly bent.
  2. Begin by kicking your left leg straight back behind you, dropping the dumbbell to the ground while hinging at the hips.
  3. Return to the beginning position in a controlled manner, squeezing your right glute, after you’ve reached a comfortable height with your left leg. Throughout the action, keep your pelvis square to the ground.
  4. Repeat 10 to 12 reps before shifting the weight to your left hand and repeating the instructions on the other leg.

Burpees

Burpees are a super-effective whole-body motion that gives a lot of bang for your money in terms of cardiovascular endurance and muscular power.

  1. Begin by standing straight, feet shoulder-width apart, and arms at your sides.
  2. Begin squatting with your hands out in front of you. When your hands reach the ground, return to a pushup stance by straightening your legs.
  3. By hinging at the waist, jump your feet up to your palms. Bring your feet as near to your hands as possible, landing outside your palms if necessary.
  4. Stand tall, raise your arms over your head, and leap.
  5. This is one rep. As a novice, do three sets of ten reps.

Side planks

A healthy body is built on a strong core, so don’t overlook core-specific workouts like the side plank.

To ensure you’re doing this motion correctly, concentrate on the mind-muscle connection and regulated movements.

  1. Lie on your right side, stacking your left leg and foot on top of your right leg and foot. Place your right forearm on the ground, elbow exactly under your shoulder, to support your upper body.
  2. Contract your core muscles to straighten your spine and raise your hips and knees off the ground in a straight line with your body.
  3. Return to the beginning in a calm way. Repeat three sets of ten to fifteen reps on one side, then switch.

Planks

Planks are an excellent technique to work your abdominal muscles as well as your whole body. Planking helps to maintain your core without putting pressure on your back as situps or crunches do.

  1. Begin in a pushup stance, with your hands and toes on the ground, your back straight, and your core taut.
  2. Maintain a slightly tucked chin and a focused stare in front of your hands.
  3. Take deep, controlled breaths while maintaining tension throughout your whole body, including your abs, shoulders, triceps, glutes, and quads.
  4. Begin with 2-3 sets of 30-second holds.

Glute bridge

The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it will make your booty look perkier as well.

  1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
  2. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
  3. Pause 1–2 seconds at the top and return to the starting position.
  4. Complete 10–12 reps for 3 sets.

Make it more interesting

These essential workouts will benefit your body, but there is always a potential for improvement.

If you find yourself breezing through and without breaking a sweat, concentrate on progressive overload by making each step more difficult by:

  • Adding 5 more reps
  • incorporating additional weight
  • adding a jump into exercises such as squats and lunges

Another way to shake things up? Make the exercise a time-under-tension workout by doing each action for a specific period of time rather than a defined number of reps.

Sources

https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday

Total
2
Shares
Previous Post
Breast Swelling and Tenderness During Premenstrual Period

Breast Swelling and Tenderness During Premenstrual Period

Next Post
What To Do And What Not To Do If You Have Burn Blisters

What To Do And What Not To Do If You Have Burn Blisters

Related Posts
Total
2
Share