Being fit and healthy is something that we all strive for but how many of us really push ourselves to achieve that goal? For most of us, doing a workout means losing weight or getting in shape but have you ever given a thought to stepping up your ante by a notch?
Well, if we have got you pondering over this detail, then let us explain you further on this topic. You may have certainly come across many Instagram fitness models and fitness personnel who often emphasize on toning up your muscle tone. Working out is one thing but what does it really mean to get toned? Is this another fitness analogy that is supposed to complicate things further? Let’s have a look, shall we?
Toning Exercises
If we are to go with Wikipedia’s definition of this controversial topic in the fitness circle, “Toning Exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but nit significant muscle size (bulk).
In simple layman terms, a person’s body is said to be toned when they have muscles along with a low body fat percentage. Toning exercises emphasize on forcing a muscle group to travel its full range of motions while under resistance. Muscle toning exercises help improve muscular strength, improves muscular endurance and increases lean muscle mass and density. There are various arguments on this subject amongst fitness professionals and toning as such has become a pariah concept and a point of endless debates. Fortunately, we are not here to stir controversies and, in this post, we will show you some of the best exercises that will show you how to build muscle tone in your body.
- Push-ups: This age-old form of exercise is somewhat of a deterrent for many new gym goers looking to craft their bodies for the better. They might look particularly easy to do but you can feel the burn and tension almost instantly within seconds of starting this exercise. Push-ups engage various set of muscle groups including chest, shoulders, arms, core, and back. There are different variations of this exercise, each one varying from the last.For people starting on this exercise, one good hint is to ensure that your palms stay directly below your shoulders and slightly wider than shoulder-width apart. Your body needs to form a straight line starting from the head that ends at your heels. Once you have mastered this position, doing push-ups will become relatively easier. If you are someone who still has trouble doing push-ups in a correct form then just drop your knees to the ground and do it. You are still bound to feel the same burn.
- Standing Pilates: Pilates is a great core-based workout that can help align your posture, strengthen your core and help build muscle fast. In a study conducted by the Medicine and Science in Sports and Exercise journal found that Pilates helps strengthen the rectus abdominal muscle fitness by 21 percent. The exercise is best done with resistance bands but one can still benefit doing this without the use of equipment. Start with tubing in front of the chest and keep one arm stationary and use the other arm out to the side. Try and do 20 pulses with different hand positions: thumb up, palms up and palms down. Ensure on keeping your arms extended with a tall Pilate’s posture during the entire duration of the exercise.
- Dumbbell chest press on bench: This is a low impact strength training exercise that can help build muscle fast endurance and muscle tone. All you need is some dumbbells and a bench to do this. Use weights that you feel comfortable with and lie face up with a flat feet on the floor and your knees bent at a 90 degree angle. Hold the dumbbells by the side of your chest with your palms facing outside. Now slowly press your hands towards the ceiling with your arms straight and keeping the weight of the dumbbells over your chest. Slowly lower back to your starting position and repeat the process again.
- Lunge Jumps: Lunge jumps is a great exercise for your body and can work wonders on your quads, hamstrings, and butt plus it also doubles down as a cardio move. Take a step back with your right foot and lower it into a lunge position while having your front knee bent at a 90-degree angle. Make sure your right knee is directly above the right ankle. Bend both your arms and get the left one out in front and the right one behind you. Now in one single fluid motion, jump out the lunge position you were in, alternate your arms and feet to land in a lunge position with your left foot and right arm in front. Do a minimum of 20 reps for one set.
- Ins and Outs: In and outs exercise helps improve your strength, speed, flexibility and overall conditioning of your body. It also helps strengthen the various muscles that make up your core. Begin by getting on the floor by having your legs and arms outstretched in front of you. Now while balancing your glutes, lift your feet and raise your legs in a V shape by reaching both your arms forward. With a swift and controlled movement, try to extend your legs and arms to lean backward and get your body as close to the floor without touching the ground. This will be one repetition. Make it 20 reps for one full set. For more support on this exercise, you can make use of your fingertips on your sides if the going gets a little too difficult. You can also use weights for an increased resistance.
- Wide T’s: Arm toning exercises like resistance bands can be incorporated creatively into every workout and the best part is that you can use it on the go even when you are not hitting the gym for the day. It will keep your arms tight and toned. For wide T’s, start by holding on to one end of the resistance band with each hand. Now extend your arms at shoulder height in front of you and squeeze from the upper middle back. This will now help open your arms on to both sides while forming the letter T with your body. In this position, hold out for 10 seconds and slowly return back to your original starting position again. You can do 10-12 reps of this exercise for a set.
- Cross curtsy lunges with Kettlebells: Kettlebell training consists of whole body movement exercises and is great for improving muscle tone. Furthermore, kettlebells improve the tendons and ligaments within the body and also helps strengthen the core. The cross-curtsy row works the arm and lower body in one fluid step. To do this exercise, grab a kettlebell with your left hand and step back into a curtsy with your left leg and reach down and across with the left hand while still holding the kettlebell. Now get back up with your left foot to the side and pull the kettlebell up and across your body. Do reps on each side for a full set.
- Mini lifts with Swiss ball: Working out with exercise balls or Swiss balls as they are generally known as is beneficial for improving your core muscles like the abdominal and lower back muscles. In fact, fitness coaches believe that Swiss ball exercises have a noticeable advantage over other training tools done with your own body weight. Getting back to mini lifts, you firstly start by sitting on the Swiss ball with extending arms at chest height. Both your hands need to be together for this and the back of your wrists touching together with your thumbs pointing downwards. From this position, lift your arms from chest to eye height and perform 20 to 30 reps using weights you are comfortable with. Don’t forget to keep your shoulders down and relaxed for the entirety of the session.
- Chair Dips: Chair dip is a great arm toning exercise which can be done almost anywhere. Chair dips engage the triceps covering the back of the upper arm and a part of the shoulder blade. Doing this exercise, you work the deltoids on your upper arm connecting the collarbone alongside the pectoral muscles that make up your chest. These muscles are worked significantly with each dip contraction and release. All you need is a chair for this workout wherein you sit on its edge with a fat fleet to the floor. For support, place your hands on both sides of the chair next to your thighs. Now begin the exercise by bending down your elbow to a 90-degree angle and slowly lower yourself to the floor as much as you can with your feet firmly in place. From that position, make your way again to the original position by raising yourself in the same motion. Make it 8-10 reps per set.
Accessories for Muscle toning
Now that you have dwelled into getting yourself fit, why not try something that is both eco-friendly and cost-effective in the long run? There are various accessories and equipment like electric bikes you can use. They too can help build fitness and muscle toning in an active way. For buying e-bike, you also can avail yourself the Gtech ebike discount code for keeping yourself fit and healthy without spending more.
So there we have the 9 best toning exercises as well as some useful accessories that will help you tone your muscles and help carve a fitter you. Make sure to incorporate these into your routine workout.
