Fitness

10 Simple Exercises You Can Do At Home To Get A Toned Body

As we get older, our bodies grow and change, making it almost impossible to maintain your shape without doing some form of exercise. Below are some simple exercises you can do at home to help you revamp, tone up, and bump up your fitness.

  1. Crunches. This is an exercise that tones the midsection and helps to build strength within the torso. Lie on a carpeted surface in order to be comfortable. Bend your knees so as to have feet flat on the surface and cross arms on your chest. Start by lifting your shoulders with your abdominal muscles, pause when you feel the pressure in your torso get too tight, and don’t get your back completely off the floor to avoid strain. Exhale as you contract your ab muscles with every upward movement. Inhale and relax as you go downward. Do three sets of 10 crunches each
  2. Walking lunges. For those interested in toning our leg and thigh muscles, this is the exercise for you. Stand with feet hip-length apart. Take one large step forward and bend the knee at 90 degrees. Ensure knees are over ankles and shoulders are lined with hips. Take another step with the other leg; repeat this motion until you feel fatigue. Do three sets of 10 lunges with each leg.
  3. Planks. This is an exercise that combines upper and lower body workout with abdominal muscle toning. They also help build up strength. Get down into a press-up position. Bend elbows in 90 degrees and rest body weight on forearms. Ensure your body is in a straight line with shoulders and ankles lined together. Suck in your torso into your spine and hold this position for 15-30 seconds, depending on how intense you want the workout.
  4. Push-ups. An exercise that’s familiar to most people. This simple exercise tones triceps, arms, front shoulders, and arms. Get down on your front, lay arms straight out and shoulder-width apart, holding your body in a plank position, ensures core area is tight. Lower yourself until elbows are at a 45-degree angle and your chest at most two inches from the ground surface. Push yourself up until arms lock. Repeat motion for the set time depending on the intensity of your workout.
  5. Tricep dips. Just as the name suggests, the exercise tone the triceps muscles. Sit on the edge of a chair and place hands at the edge of the chair while ensuring the knuckles are facing forward. Have your legs out in front of you bent in a 90-degree angle with feet pointing frontward. Place elbows close to the side of your body and have shoulders down. Slowly begin bending your elbows until they reach a 90-degree angle while doing so, lower your butt to the floor, pause for 15 seconds and return to the sitting position. Do two sets of 10 for starters.
  6. Dead-bug exercise. This is an exercise that tones the leg muscles from the calves to the thighs and also the core. Lie on your back with hands straight above you. Place your feet up and bend your knees in 90 degrees. Straighten your leg until your heel is one inch from the floor, return to the first position and repeat with the other leg. Try out two reps of five exercises each as a beginner.
  7. Side planks. You can do this workout to tone the lower back muscles. Start by lying on your left or right side, legs straight while propping yourself up with your elbow. Tighten your core and raise your hips until the body is perfectly aligned in a straight line. Breathe deeply while holding this position for 15 seconds then roll over on the other side and start over.
  8. Russian twist. If you want to tone your oblique and core muscles, the Russian twist is one of the easiest and fastest ways to tone your body while still working up a sweat. Additionally, the exercise also strengthens back muscles. Sit on the floor, knees bent and feet flat. Hold a dumbbell (hold hands together if you don’t have a dumbbell) in front of your chest keeping your spine long and core tight. Lift your feet a few inches of the floor and lean back slightly. Begin twisting upper body slowly to the left while bringing the dumbbell to your left hip. Return to the center, twist to the right while bringing the dumbbell to the right hip to finish one rotation. Repeat this for two sets of 15 each as a beginner level work out.
  9. Burpees. For those who want to do a full body work out without having to do a series of different exercises, burpees are the right exercise. Starting from a standing position, drop into a squat position with your hands on the ground in front of your feet. Kick your feet behind you while having your arms extended to put you in a raised plank pose. To add extra difficulty, you may throw in a press-up. Repeat this cycle for three sets of five burpees each.
  10. Bicep curls. Another exercise named after the body part it helps to tone. It’s fairly easy and can be done early in the morning before you leave for work. Stand with a dumbbell in each of your hands, curl your arms with the weights until they’re at shoulder level while keeping your elbows still ensuring only your lower arm moves. Once at the top, squeeze your biceps and lower the weights slowly. Repeat two sets of 10 curls each for a beginner level.