Health and Wellness

The Top 10 Exercises to Tone Every Inch of Your Body

Transformation is much needed these days to highlight your persona in society. That is why these young folks leave no stone unturned in getting their body in perfect shape. We know that sweating out yourself by exercising is good for enhancing health. But with unlimited fitness sessions & classes available on youtube, it becomes confusing & difficult to find out what actually works.

Moreover, exercising daily in this busiest hectic schedule becomes unmanageable and we often ignore this much needed thing to make our body healthy & toned. This has to be avoided at once & you should inculcate this habit of exercising daily without fail for ultimate fitness.

It is not only exercise but a full proof package which includes your willpower, dedication and healthy diet which make you lose extra fat and get you those sexy curves.

Check out these 10 exercises which will help you get the toned body of your dreams & make your body fit in all the dresses you want to wear. All you need is watch your postures carefully while performing any of the exercises in your workout session:

These 10 exercises will completely rock your body

1. Plank

Planks are wonderful when it comes to toning your glutes, back, and arms! Give yourself a plank challenge & go on increasing your seconds everyday.

To do a proper plank:

  • Position your body on your elbows and forearm about shoulder width apart beneath your chest
  • Prop up your body by making 90 degree between your biceps and forearm
  • Curl in your tail bone to straighten your back and neck
  • Hold for up to your capacity

2. Squats

Squats are also an excellent way to increase your muscle strength and flexibility, and are a good stretch for your back and legs.

How to do it?

  1. First Stand up, setting your feet slightly apart and your arms at your sides. Warm yourself up a bit which is much needed by doing light stretches, or jumping jacks and then bend down into a sitting position, making sure you stretch those leg muscles specifically hamstrings and then rise back into the standing position.
  2. Make sure that this is something you can be with ease and that you are not in pain. Don’t do this if already have knee pain.

3. Burpee

A fun exercise we love to do as they are simple & super-effective but of course will leave your heart beat faster and feeling the burn in your abs.

How to do it?

  1. Start by standing up with your feet shoulder-width apart with your arms hanging on the sides.  Propel your arms forward and begin to squat towards the ground, and swiftly change into a push up position.
  2. Then pull your legs back up towards your chest, and then jump up and fall back in the initial position.
  3. You can do these for about 2 sets or about 10 reps.

4. Pushups

Of course this is the most popular exercise that we’ve all been exposed to, and it does have its benefits.

How to do it?

  1. Get yourself into the plank position and put your arms out, and make sure your posture is correctly balanced. Then gently lower your body down to the ground and lift your weight back into the initial position.
  2. It may sound easy to go, but you will probably catch your breath. Try to do at least three reps of these, for a good workout.
  3. And if it’s difficult to do on the ground, you can begin with downing pushups by standing up and lifting your weight against a wall.

5. Lunges

Lunges will really help you get that stubborn belly and leg fat loose by challenging your body-balance. It’s a little difficult to do in the beginning but once you flex those muscles and catch up, it will work wonders for you.

How to do it?

  1. Stand straight with your feet ,shoulder width apart and your arms loose on both of your sides.
  2. Bend down as you project your knee forward with your hands placed on your hips, and then fall back into the initial standing position, and then repeat with the other leg. (Your movements and position must be coordinated and not be harsh or painful for you).
  3. Do this at least ten times in two sets, and you’ll be feeling the extra fat burn.

6. Situps

are effective way of getting the blood flowing through your body and basic exercise which targets your abdominal muscles plus activates those unused muscles. They are also good to target that belly fat that won’t melt easily, but again take it easy and don’t do them to the point of pain.

How to do it?

  1. Begin by lying on the ground on your back with your knees bent, feet flat on the ground, and your hands behind your head.
  2. Keeping your feet glued to the ground you may keep some weight on your feet or in the beginning or may get some assistance to do so, start to roll up from your head,engross your core throughout without  straining your neck during the upward motion.
  3. When your chest reaches your thighs, begin the controlled phase during back down to the starting position.
  4. Complete 3 sets of 10 reps as a beginner.

7. Side Planks

Strengthening “core” foundation is very crucial for a healthy body. Side planks are the core-specific moves which work wonders on the whole body overall but they require a lot of careful movements; try to do these gradually and with ease for the best results.

How to do it?

  1. First lie on onside of your body. Place foot one & leg onto the other, then with the arm placed on the ground, pull your body up against gravity.
  2. Make sure while doing these side planks that there is emphasis and pressure on your core and spinal region. Your body must be in a straight line, as the hips and knees are lifted above the ground.
  3. Just be careful not to strain your back or knees as you do at least 3 sets of 10 to 15 reps. And of course work both sides of your body.

8. Dumbbell Rows

Not only will these make your back look hot in that beautiful dress, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a dumbbell of your choice which you are comfortable to lift and ensure that you’re squeezing at the top of the movement.

How to do it?

  1. Start with a dumbbell in each hand, this probably be the best exercises for the shoulder muscles.
  2. bending your upper body forward at the waist so your back is at a 45-degree angle to the ground. Ensure your neck is straight with your back and your core is engaged & contracted.
  3. Start with the right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
  4. Return to the initial position and repeat with the left arm.

9. Single-Leg Dead lifts

This is the perfect exercise that challenges & builds both muscle and balance. Single-leg deadlifts require stability and leg strength. Grab a dumbbell of your wish to complete this move.

How to do it?

  1. Begin standing with a dumbbell in your right hand and you will need to put your knee slightly bent
  2. Hinging at the hips or bend at the hips, begin to kick your left leg straight back behind you, slowly lowering the dumbbell down toward the ground.
  3. When you will reach a comfortable height with your left leg, slightly return to the starting position in a controlled motion, squeezing your right glute.
  4. Repeat it 10 to 12 reps before moving your weight to your left hand and repeating the same steps on the left leg.

10. Bridge

Another fine way to tackle all that back fat that just doesn’t go away. It is also a Yogasana which effectively works your entire posterior chain.

How to do it

  1.  Start by lying on the ground with your knees bent and arms straight at your sides with your palms facing down.
  2. Pushing through your heels, lift your ass off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in touch with the ground, and your core down to your knees should be making 180 degrees.
  3. Pause 1 to 2 seconds at the top and return to the starting position.
  4. Complete 10-12 reps for 3 sets.

Takeaway

Spice up your daily exercise regime by pushing yourself daily. Switch it up by challenging yourself with the plyometric moves & pilates training. Focus on intense workout sessions by adding repetitions daily to make your body adaptable to face even the hard-core set. Unleash your body with trying out more weight & try to complete each move with a set amount of time.

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Style Optima is Fashion, Health, wellness, fitness & beauty blog grooming and beauty advice. This blog focuses on your personal development, productivity, as well as lifestyle tips on how to lead a balanced life. We will tackle tips on how you can promote proper self-care.

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