5 exercises for toning
SO you have lost the weight and you’re looking to get toned. Now that you’re thinner, how do you tone your thighs and overall body so that you’re firm and fabulous as well? Personal trainer Demario Johns suggests these five exercises for toning and tightening up.
Burpees
Burpees will strengthen your overall body and have you firm in no time. It’s a full-body workout that targets every major muscle group.
How to execute:
1. Stand with your feet apart, arms at your side, then lower into a squat position.
2. Place your hands on the floor, then kick your legs back.
3. Jump forward to return to a squat position.
4. From the squat position, jump back to the standing position, leap in the air, then repeat.
Russian twists
The Russian twist is a good ab exercise that strengthens all the muscles in your core.
How to execute:
1. Sit with your legs bent, feet flat on the floor.
2. Lean back so that your torso is approximately at a 45-degree angle to the floor.
3. With your heels a few inches above the floor, rotate your torso from right to left.
4. Rotate your torso from side to side six to eight times.
Push-ups
Push-ups will help you build upper body strength and will target your triceps, pectoral muscles and shoulders.
How to execute:
1. Get down on all fours, placing your hands slightly wider than your shoulders, then straighten your arms and legs.
2. Lower your body until your chest nearly touches the floor, pause for a bit, then push yourself back up.
3. Repeat until you feel the burn in your arms.
Squats
Squats come in different varieties — jump squats, wall squats or plié squats — but they all do the same thing, and that is work your glutes, hamstrings, quadriceps, calves and abs.
How to execute:
1. Stand with your feet shoulder-width apart.
2. Squeeze your glutes and send your hips downwards as though you are sitting on a chair.
3. Stand up to return to the starting position. Bend the knees, keeping the weight on your heels, and make sure your knees do not go forward beyond your toes.
4. Repeat this exercise as many times as possible.
Lunges
Lunges strengthen your legs and buttocks, targeting the large muscle groups of your lower body.
How to execute (side lunge):
1. Start with feet hip-width apart. Take a wide step out to the left and bend your left knee as you push back your hips.
2. Keep both feet flat on the floor throughout the exercise. Push off with your left leg to return to a standing position.
3. Do at least 10 to 12 lunges on the left side before switching to the right.
