Toning for women is all about creating sleek, strong, well-defined muscles, not the big, bulky muscles men go for. The key to toning is to focus in on whatever individual body part you want to work on.
For example, if the under part of your arms is getting saggy, focusing on tricep movements will help trim them right up. It won’t target the area for fat loss, but it will help build up the underlying muscle.
-Tip #1 Toning the Thighs/Glut
Toning the lower body region is easier than you may think. The most effective way to focus on this area is while holding free weights (dumbbells), to do lunges. Lunges are very effective because regardless of fitness level, you can control how far down you dip to maintain a level you’re comfortable with and ensure you feel the muscles work.
Doing 5 sets of 15-20 reps of lunges each day between laundry or going to the shower is a simple, effective way to tone the lower region of your body.
-Tip #2 Toning the Abdomen/Lower Back
Acquiring lean abs and a muffin-top free lower back requires dedication above all else. There is no magic trick to defining this region of the body, but with consistent work and the correct method, you will see results.
Cardio is a huge part of maintaining a lean tummy. Walking for 5 minutes, jogging for 10, and repeating gives you a great 30 minute fat-burning session. Afterward, doing a few sets of crunches or sit-ups (5 sets of 30-50) will focus-in on your abdomen, shedding fat, and building muscle.
To make these ab exercises more interesting, laying on the edge of a large exercise ball will definitely help. For your lower back, the most efficient exercise is lying face down, and while keeping your legs straight, alternate lifting them off the ground and holding for a count of 5 (5 sets each leg, increase the count by 5 each time).
-Tip #3 Toning the Upper Back and Shoulders
This region of the body, especially for women, is highly susceptible to being toned. For the upper back/shoulder region, lifting free weights straight above the head or using the back machine at the gym (5 sets of 10-20 reps), will produce great results.
-Tip #4 Toning the Arms
As women age, their arms typically become less and less firm. To combat gravity and time isn’t as difficult as it looks. Acquire a set of dumbbells, not too heavy of a weight, but something you’re comfortable with and do these few exercises:
First, bicep curls. Sitting on a bench, or even standing, focus in on using your bicep to curl the weight up, and be sure to maintain tension by not going up too far so as to give your arm a rest.
Second, while holding the weights, lift your arms up, then curl them, and alternate extending them upwards to work the triceps. Do each of these for 5 sets, 10-20 reps, working at a level you’re comfortable with.
The main thing to remember about toning is consistency, and focusing in on the mind-body connection to your muscles. Also, healthy diet and drinking enough water are both very important when creating a lean, toned physique.
For example, if the under part of your arms is getting saggy, focusing on tricep movements will help trim them right up. It won’t target the area for fat loss, but it will help build up the underlying muscle.
-Tip #1 Toning the Thighs/Glut
Toning the lower body region is easier than you may think. The most effective way to focus on this area is while holding free weights (dumbbells), to do lunges. Lunges are very effective because regardless of fitness level, you can control how far down you dip to maintain a level you’re comfortable with and ensure you feel the muscles work.
Doing 5 sets of 15-20 reps of lunges each day between laundry or going to the shower is a simple, effective way to tone the lower region of your body.
-Tip #2 Toning the Abdomen/Lower Back
Acquiring lean abs and a muffin-top free lower back requires dedication above all else. There is no magic trick to defining this region of the body, but with consistent work and the correct method, you will see results.
Cardio is a huge part of maintaining a lean tummy. Walking for 5 minutes, jogging for 10, and repeating gives you a great 30 minute fat-burning session. Afterward, doing a few sets of crunches or sit-ups (5 sets of 30-50) will focus-in on your abdomen, shedding fat, and building muscle.
To make these ab exercises more interesting, laying on the edge of a large exercise ball will definitely help. For your lower back, the most efficient exercise is lying face down, and while keeping your legs straight, alternate lifting them off the ground and holding for a count of 5 (5 sets each leg, increase the count by 5 each time).
-Tip #3 Toning the Upper Back and Shoulders
This region of the body, especially for women, is highly susceptible to being toned. For the upper back/shoulder region, lifting free weights straight above the head or using the back machine at the gym (5 sets of 10-20 reps), will produce great results.
-Tip #4 Toning the Arms
As women age, their arms typically become less and less firm. To combat gravity and time isn’t as difficult as it looks. Acquire a set of dumbbells, not too heavy of a weight, but something you’re comfortable with and do these few exercises:
First, bicep curls. Sitting on a bench, or even standing, focus in on using your bicep to curl the weight up, and be sure to maintain tension by not going up too far so as to give your arm a rest.
Second, while holding the weights, lift your arms up, then curl them, and alternate extending them upwards to work the triceps. Do each of these for 5 sets, 10-20 reps, working at a level you’re comfortable with.
The main thing to remember about toning is consistency, and focusing in on the mind-body connection to your muscles. Also, healthy diet and drinking enough water are both very important when creating a lean, toned physique.
