5 Easy Toning Routines You Could Accomplish Anywhere
Exercise is an important part of our existence. Staying in shape is one strategy to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you get older.
Most of us have learned what to do when it comes to working out. The problem is where and when to get the job done. With a hectic way of life, making time for exercise is a challenge.
Weight bearing exercises aren't just for bodybuilders. As you get older, especially when you hit the age of 40, you begin to lose muscle mass. For girls particularly, bone loss becomes a problem. When the body is in need of calcium it can rob it from your very own bones. Building muscle not only increases their mass but your strength.
Here are 5 easy toning exercises that could be done anywhere and at any time when you have time. At home, at the office, or on vacation, you can do these easy but extremely effective exercises.
1. The Bridge Buttocks Lift - Sounds like a cosmetic surgery technique but it's a simple 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 the body. Pushing with your feet, squeeze your gluteal muscles and elevate your buttocks off the floor. Hold the position for a count of 5 to 10 then release down to the floor.
2. Squats - Squats work the buttocks, the hamstring muscles and the quadriceps. If you are not sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your buttocks back like you were preparing to sit down in a chair. Keep your abs tight and the upper body straight. Once you reach chair level stop and hold the position for a count of two to five and then release. At the lowest point, place all of your weight on your heels for stability and maximum toning.
3. Reverse Lunges - Lunges work the quadriceps muscles. They might be difficult for people with knee problems. A reverse lunge still tones the right muscle groups but with less stress on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you're in lunge position: front leg bent at a 90 degree angle and then back leg extended till you are on the ball of your foot. From this position lower yourself down till the back knee almost touches the floor. Hold for a count of two and go back to starting position.
4. Pushups - This is a traditional toning workout that works all areas of the arms plus the chest muscles. If you aren't comfortable or strong enough to complete 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 the body.
5. Crunches - Abdominal muscles may be worked daily to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing the abdominal muscles, lift your upper body until the lower back is about to come off the floor. Hold for two to five counts and then go back to starting position. This is an excellent workout for excess abdominal fat.
These five work out moves can be carried out whenever you have time. The finest thing about exercise is that its effects are cumulative. Even five or 10 minutes at a time would work to your advantage.
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