Five Easy Toning Exercises ... With A Bonus! |
These five easy toning exercises come with a bonus.
Most of us have learned what to do when it comes to
exercising. The problem is where and when to get the job
done. With a busy lifestyle, making time for exercise is a
challenge.
No longer! Here are five easy toning exercises that can
be done anywhere and whenever you have time. At home, at the
office, or on vacation, you can do these easy yet extremely effective
exercises.
And the bonus? How about a longer and livelier life?
Staying in shape is one way to increase your life expectancy.
Weight bearing exercises are important also for increasing muscle mass
and bone density as you age.
Weight bearing exercises aren’t just for bodybuilders. As you
age, especially once you hit the age of 40, you begin to lose muscle
mass. For women especially, bone loss becomes a
problem. When the body is in need of calcium it can rob it
from your bones. Building muscle not only increases their
mass but your strength.
These five exercise moves can be done whenever you have time.
The best thing about exercise is that its effects are
cumulative. Even five or ten minutes at a time will work to
your advantage.
1. The Bridge Butt Lift – Sounds like a plastic surgery
technique but it is an easy way to tone your buttocks. Lay
down with feet flat on the floor, legs shoulder width apart.
Place your hands, palm side down, on either side of your
body. Pushing with your feet, squeeze your gluteal muscles
and lift your butt off the floor. Hold the position for a
count of five to ten and release down to the floor.
2. Squats – Squats work the butt, the hamstring muscles and the
quadriceps. If you aren’t sure of proper form, you can use a
chair. Stand with feet shoulder width apart and feet firmly
planted. Push your butt back as if you were preparing to sit
in a chair. Keep your abs tight and your upper body
straight. Once you reach chair level stop and hold the
position for a count of two to five and release. At the
lowest point, place all of your weight on your heels for balance and
maximum toning.
3. Reverse Lunges – Lunges work the quadriceps muscles. They
can be hard for people with knee problems. A reverse lunge
still tones the right muscle groups but with less pressure on the
knee. Stand with feet together and arms at your
sides. Take one leg and move it backwards until you are in
lunge position: front leg bent at a 90 degree angle and back leg
extended until you are on the ball of your foot. From this
position lower yourself down until the back knee almost touches the
floor. Hold for a count of two and return to starting
position.
4. Pushups – This is a classic toning exercise that works all areas of
the arms plus the chest muscles. If you aren’t comfortable or
strong enough to perform a pushup on your toes, lower your body to your
knees. Be sure your arms are tucked into the body and your
back straight as you lower and lift your body.
5. Crunches – Abdominal muscles can be worked every day to build
strength and muscle tone. Lying on the floor in sit up
position, lace your fingers behind your head. Squeezing your
abdominal muscles, lift your upper body until your lower back is about
to come off the floor. Hold for two to five counts and return
to starting position.
There you go! Five
easy toning exercises, and a better you. Let's go!