Ladies Tips For Toning The Legs, Abdominal’s and Buttocks
Body toning exercises are very important to overall body conditioning. When you hear the words “body toning” do not confuse them with body building, power lifting, or weight training. These are not the same things.
Body toning blends exercise, fitness and nutrition together to make the body more sculpted and toned. It will help to firm up trouble areas and give your body an overall toned look.
Body toning has several different elements. These are fat reduction, cellulite removal, tightening of the skin, muscle shaping, inch loss, a change in the composition of the body, a decrease in body fat, body shaping, toning areas, and decreasing flab. All of these components are part of body toning.
The premise of body toning is that every body is the same and all bodies are capable of doing similar exercise in order to tone and redefine the body. While there will be some differences in the nutritional requirements for people who are looking to lose weight and tone up as opposed to people who are wanting to gain muscle and weight, the principles will be the same.
Body toning programs can vary from trainer to trainer. Some programs may incorporate resistance training with cardiovascular exercise, while others may use interval training or body weight exercises. Most body toning exercises will use gravity, body weight and bio-mechanics to sculpt and shape the body into the form that is desired.
Toning The Legs
There are many exercises that specifically target your legs.
One exercise that works well is the reverse lunge. With your hands holding onto the back of a chair step back with one foot and lower it while keeping the knee pointing to the ground. Then lift it back up and repeat with the other leg.
The squat works the thighs, hips, buttocks, calves and lower back areas. To do this exercise stand with your feet shoulder width apart with your back straight and your shoulders over your toes. With your arms to the side bend your knees until your thighs are parallel to the ground while lifting your arms so that they are also parallel to the ground. Start off slow and work up to doing repetitions of 10-12.
The lunge will work your hamstrings, quads, buttocks, calves and hips. Stand with your feet shoulder width apart. Step forward 45-60 centimeters then lower the knee of your back leg until it is jut off the floor. Your front knee should be above your ankle, but not in front of it. Work up to doing 8-12 lunges on each side.
Toning The Abdominal’s
Many people want to focus their body toning efforts on their abdominal’s. There are plenty of great exercises that will help to tone and define your abs.
The bicycle is a great exercise that is easy enough to understand. Start by lying flat on the ground. Raise your knees to a 45 degree angle. Move your legs in a motion as though your were riding a bike while touching your right elbow to your left knee then your left elbow to your right knee.
Doing a crunch on an exercise ball will support your back while you tone your abdominal muscles. Lie on your back on the exercise ball with your torso and thighs parallel to the floor. Put your hands behind your head and tuck your chin in toward your chest while contracting your abdominal’s. Your torso should raise 45 degrees from the ball.
A reverse crunch puts less strain on your back. Lie flat on the floor with your back on the ground. Put your hands beside your head or extend them flat by your sides. Cross your feet at the ankles and lift your knees to a 90 degree angle. Press your lower back into the floor and contract your abdominal muscles so that your hips rotate and your legs reach towards the ceiling.
Toning The Buttocks
Toning the butt can be a tricky thing. But if you try these exercises you will have a shapely rear end in no time.
Aerobic step exercises are great for toning your buttocks. There are a lot of different routines that can be done and they can be changed up frequently to keep them fun and interesting. This is a great workout for beginners and pros alike.
Lunges are also great ways to work and shape the buttocks. Deeper lunges will produce more toning befits for your rear end.
Squats are also excellent work outs for your buttocks. Try to do these as often as possible to get the most beneficial results.
The important thing to remember when doing any body toning exercises is to start slow and build up in strength and stamina and to be consistent and follow through with the exercises.