5 Easy Toning Exercises For Women

If you’ve been overweight for a long time chances are you have next to no muscle tone left. Most of your muscles have probably converted to fat. It’s time to change that and put the brakes on building more fat stores and concentrate on converting those old fat stores into new muscle.

Why is muscle tone important?

toning-exercises-weight-lossYour muscles are the things which allow both continuous and passive incomplete extension and retraction of your limbs. Without good muscle tone, you would not be able to hold your body with good posture. Without good muscle tone, your body will not be able to react to certain stressful situations when needed. Having good muscle tone will also help prevent injuries. Good muscle tone will help your bones stay in their places so that they are able to do the job they were designed to perform.

How do you tone your muscles?

This is a simple question with a somewhat complex answer. Of course, the easiest way to tone your muscles to simply just use them. It doesn’t have to be anything strenuous at first. Just walking up and down a flight of stairs once or twice a day is a good way to start for someone who has not engaged in any exercise for a long period of strength. If you want to get into a bit more muscle toning exercise you can use resistance bands. Most of these exercises can be done as you sit in a chair and watch television at night. So, you see it need not be a strenuous workout at all in order to count!

toning-exercises-womenWhen asked about specific toning exercises, however, most women agreed that they wanted exercises that are simple and easy to do and take less than ½ hour. They also want to be able to rotate target areas over the course of a week so that all their “problem” areas are worked on.

Here are a group of toning exercises that might help get you started. You need only very simple equipment to do these exercises: a straight back chair, one set of dumbbells weighing between 3 to 8 pounds and one resistance band. That’s it! Now, let’s get started!

  • Exercise #1: The Bra strap lift up
    This exercise specifically targets the chest and shoulders. Hole the resistance band by one with each hand. Keep your palms facing in toward your sides. Next stand up nice and tall. Keep  your feet square beneath your shoulders. With your palms facing inward toward each other, raise your arms. Be sure to keep your elbows bent slightly. Then slowly lower your arms back to the starting position. Do this in a series of three sets, with 12 to 15 repetitions per set.

  • Exercise #2: Chest Cross-over Press
    This exercise is designed to specifically target your upper chest.
    Take your resistance band in your left hand and place your right hand on your right hip. Keep your feet wide apart. Place your left foot on the other end of the band. With your left  hand kept close to your body, pull band across your chest toward your right shoulder. Do three sets of this exercise in repetitions of 10 each set.

  • Exercise #3: Muffin Top Be Gone!
    This exercise targets your obliques and your tummy. Get down onto the floor in full pushup position. Balance on your hands and toes with your hands placed directly below your shoulders. Your body should be in a straight line. Bend your right knee in and pull your leg across your body toward your left side. Next, extend your right leg in such a way that your right foot is placed out next to the left leg. Then bend your right knee in to your chest and pull the right leg back to where you began. Next, do the other leg. Do three sets of this with six repetitions each.

  • Exercise #4: Speed Shuffle Your Hips
    This wonderful exercise will work your hips like no one ever has. Be forewarned!
    Put yourself in a belly-down position on your straight-backed chair. Keep your hips just at or above the seat’s edge. Grab onto the chair’s leg with both of your hands. Next squeeze your legs and glutes behind you keeping your feet close together and your toes pointed so that they are parallel with the ground.Separate your legs just a little bit and then quickly pull them inward again. Stack your right foot above your left. Do 1 repetitions of this exercise with 12 repetitions in each set.

  • Exercise #5: Zap That Back Flab

    This is an excellent exercise for targeting your upper back and getting rid of your back fat once and for all.
    Hold one end of your resistance band in your right hand.Keep your feet just below your hips. Place your left foot on the other end of the band.Take one big step backward on your left foot so that your left knee is bent at about a 90 degree angle. You can place your left hand on your left thigh for more stability. Keep your right palm facing outward and bring your right elbow back toward your right rib cage. Hold for 1 second. Repeat 15 times in a series of three sets.

Repeating these exercises just three times a week will help you quickly redevelop some of that muscle tone you’ve lost over the years. In no time at all you will begin to look fitter and your clothes will fit on you much better.

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