toning exercises weight loss diet

5 Quick toning exercises for People with Busy Lives

A simple set of body toning exercises really can help to transform your body into something truly amazing.

With a bit (OK maybe a lot) of work, you’ll be able to achieve thighs and buns as solid as steel, a sexy flat tummy, and beautifully defined arms and shoulders.  Just imagine summer on the beach, where you are parading your newly toned body.

How good would that feel?

Exercise is extremely important for everyone and you owe it to yourself to stay in shape. Not only you will start to look and feel better, but you’ll also improve your life expectancy and sustain future health by increasing long-term muscle mass and bone density.

how on earth are you expected to find the time to work out? There’s the day job to get to, the household chores to complete, the shopping to buy and if you’re a mother, the kids to look after.  Well, hopefully, these quick, easy, and effective toning exercises will make you see that you really can make time for getting your body into shape.

Best of all you can do them pretty much anywhere whether you’re at home or on vacation. You could even do them at work if you’re able to get a little privacy away from the prying eyes of your colleagues that is!

Toning exercises for People with Busy Lives:

1. Crunches:

toning exercises weight loss diet
crunch exercise

You can work your abdominal muscles every day to help build strength and muscle tone.  Lying down on the floor with your knees bent and pointing upwards, place your hands behind your head. Use your abs to pull your upper body up by squeezing them tightly. When you feel as though your lower back is about to lift off the floor, hold your position for a count of 5 before gently lowering yourself back down to the ground. Repeat the exercise for a set of 8 to 12, depending on how strongly you feel.

Note: Do not pull on the back of your neck in an attempt to help you up. Not only is it cheating, but it’s also extremely dangerous. 

2. Squats

toning exercises weight loss diet

These are great for really working your butt and hamstring muscles as well as your quadriceps. You can either use a chair to help correct your form or do these free-standing. With your feet firmly planted on the ground and shoulder width apart, push back with your butt as though you’re about to sit down on a chair. Make sure you suck your abs in tight.  When you’re at chair level hold the stance and count to 5 then come back to a standing position.  Aim to do around 8 to 12 sets of these.

Note: In the squat position all of your weight should be on your heels.  This will help with balance and allow you to achieve maximum toning.

3. Reverse Lunges:

toning exercises weight loss diet
Reverse Lunges exercise

These exercises work well for toning your quadriceps muscles. Standing with your feet together and arms by your sides, extend one leg backward to bring you into a lunge stance.  The ball of your foot should be on the ground and your front leg should be bent at a 90-degree angle. Once you’re in this position gently lower yourself down until your back knee almost touches the floor. Hold and count to 2 before returning to your start position.  Again, aim for between 8 to 12 sets on each leg.

Note: If you have bad knees it will be difficult for you to do these toning exercises effectively, if at all, so don’t push yourself.

4. The Bridge Butt Lift:

toning exercises weight loss diet
The Bridge Butt Lift

This may sound like some crazy plastic surgery procedure but it’s actually a very simple way to firm up your butt muscles. Lie down on the ground. Adjust yourself so your legs are shoulder width apart – your hands should be at either side of your body with the palms facing down. Now push your feet hard into the ground whilst squeezing your butt muscles. You want to lift your butt right off the ground.  Hold this pose for a slow count of 5 to 10 before slowly returning your body to the floor. Repeat the move for a set of 8 to 12.

Note: There is the temptation to rush this exercise. Do not do it. The slower you go the more toned your butt will become.

5. Push Ups:

toning exercises weight loss diet
Push Up Exercise

These are great for opening the chest area and toning your arms and shoulders. You can vary these by either having your arms wide apart or by tucking them into your body. Make sure to keep your back straight at all times as you lower and raise your body to and from the ground. Start out by doing 10 of these and as you become stronger increase that number.

Note: If you’re not comfortable or don’t feel as though you have enough upper body strength to do a full push-up, gently drop your knees to the ground with your weight pushed forward. Perform the push-up from this position instead. You’ll soon build up the strength to do a full one.

These are 5 very simple toning exercises that you can easily fit into your day.  You only need to spend about 5 or 10 minutes doing them to be able to reap the benefits. Plus as you become fitter you can increase the number of sets you do and add more repetitions to keep you challenged.

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