Exercises are great for releasing chemicals known as endorphins that reduce stress. Endorphins also interact with brain receptors minimizing your perception of pain. These chemicals are similar to analgesics and sedatives.
Regular exercise has also proven to:
• Prevent anxiety and stress
• Relieve depression
• Increase self-esteem
• Improve sleep patterns
• Increases energy levels
• Improves muscle tone and strength
• Strengthens and builds bones.
• Helps to lose body fat and build muscle
• Makes your skin glow with improved circulation
We all live extra busy lifestyles these days and it can be a challenge to fit an exercise routine into our daily lives.
It’s important to include weight bearing exercises into your exercise routine because as you age especially after the age of 35 you start to lose muscle mass. In women it becomes even more crucial as bone loss can occur.
You don’t need a gym or anything fancy to do these five easy Body toning exercises. You can do these exercises at home, or on vacation or anywhere you desire. You have your own do it yourself exercise kit!
The Best Body Toning Exercises
1. Arm & Abs
Position yourself into a plank position and make sure you have two tea towels under each foot. The tea towels are to make it easy for your feet to slide. (you can’t do this one on the carpet) Make sure to keep your feet still and using your upper body start walking forward with your arms dragging your body behind you. Focus on keeping your abdominals engaged to keep your body in a plank position. You must keep your back straight so you don’t sag or arch your back. Keep your hips completely still so you’re abs and arms are doing all the work. Go 10 steps forward and 10 back.
2. Squat with Beats
Stand with your feet wide apart with feet turned slightly outwards. Keep your knees behind toes and squat deeply. Jump straight up, lengthening your legs fully and beating them together quickly (like a ballerina) in the air before landing back in a deep squat. Only one beat is required before landing! Control as you land and do not bounce or reposition your feet. Do 12 reps, repeat 4 times and then take a 30-second rest afterwards.
3. Plank Forward Reaching
Get into a plank position with your feet hip width apart. You are on your forearms with elbows directly under your shoulders. Keeping your body in a straight line with hips still and level slowly reach one arm forward. Bring your arm back into forearm position and then reach out your other arm. Keep your movements controlled and slow to work and strengthen your core. Repeat 4 times.
4. Running Man or Woman
The Running Man exercise requires a plank position with your wrists under your shoulders, core engaged and feet on two tea towels. Make sure that you form is correct whenever in a plank position so you are not sagging in the middle or arching your spine. Keeping your upper body as still as possible and your feet on the tea-towels, pull one leg at a time into your chest, (your foot is sliding in on the tea-towel) then back (staying with the one leg) as fast as you can. Do this for 30 seconds.
Squats are great for the butt, the quadriceps and the hamstring muscles (front and back of thighs). If you need guidance with your form, you can use a chair. Stand with your feet shoulder width apart and push your butt back and out as if you were preparing to sit in the chair. Focus on keeping your abs tight and your upper body straight. When you reach chair level just before sitting, stop and hold this position for a count of two to five and release. While you’re holding place all your weight onto your heels for balance and toning. You can fold your arms in a genie position as this will help with balance.
Do these five full body toning exercises whenever you have time which will only take ten to fifteen minutes if you do them correctly.
I prefer to choose a certain time on a certain day to perform exercises and establish a routine so I set up a consistent practice. You can build up over time to more repetitions and the effects are cumulative. Think about how your building your strength, toning and shaping your body and visualize the desired results you wish to achieve!
Tom Venuto the author of Burn the Fat Body Transformation System is a celebrated fitness author, fat loss expert and does it all the natural way! Honestly he has so many awards but he is renown for his ability and knowledge for natural fat loss.
Burn the Fat transformation program is designed to rev up your metabolism, burn fat faster, and develop lifelong health and fitness. The fastest way to do this is to add lean muscle to your body through resistance training – period.
Do you want life changing results in the quickest possible time? The answer is simple. Get stronger and build some muscle. When you add lean muscle to your body you’ll be literally turning your body into a Long Lean fat burning machine!
And if you are a woman don’t be afraid of resistance training or bulking up, Tom knows what he is doing. He has especially designed a program for women who have been some of his best clients and they look beautiful and toned. Lose the last 10-15 pounds of stubborn fat and transform your mind as well as your body. Build your confidence and look fantastic!