Important guidelines for workouts: 

Before starting the workout stretch your body as gracefully as possible as warming up must precede any type of exercising. Remember that every movement should be smooth without injuring or jerking your body. The ideal time for any type of workout will be early in the morning before taking breakfast. You should completely avoid doing any kind of exercise immediately after taking meals. Follow your workout with a shower. Make sure that there is 15 minutes gap between workouts and shower. Start with some small number like 10 and slowly increase the number as per increase in your stamina and endurance level. Never strain your body just to compete with others. Avoid drinking water between your workouts. You can skip exercising in case you are not well. You should wear comfortable clothes while exercising like tracksuits, leg warmers etc. which do not resist your movement.


Toning up Exercises


Body Stretch: Lie down on a flat surface with hands straight in line with your ears. Keep your toes bent towards the ground and stretch as much as possible for you.
Waist trimming: Now some exercises for your waist. For the first one, lie down on a flat surface with arms by your sides. Raise your legs slowly without bending them and do not move any other part of your body while raising your legs. Start counting till ten while raising your legs and when you reach 10 your legs must form a perfect right angle to the rest of your body. While lowering your legs back to the ground again start counting till 10, your legs must reach the ground, exactly at the same time as you finish counting.
For the second exercise, again lie flat on your back and bend your knees to form a right angle to your body then straighten your legs so that your toes point towards the ceiling. Now try to touch the ground behind you. Repeat this 10 times.
Now the third one, lie down on a flat surface with your back flat and hands clasped behind your neck. Raise your neck to touch your bent left knee with your right elbow then touch your right bent knee with your left elbow. Repeat this 10 times.

Now the fourth and last one, sit on the floor keeping your back and head straight. Keep your legs straight in front of you. Try to touch your toes with your hands while keeping your back and legs straight. Repeat this 10 times.
Stomach Exercise:

Lie on a flat surface with your back straight and your arms at the side of your body, your palms should face the ground. Your feet should be stretched out together. While breathing out slowly raise your head and shoulder so that you can look at your toes. Breathe in as you lower your head.

Abdomen Exercise: Lie on your back and bring your knees close to your chest then cross your ankles. Curl your head and shoulders up which brings your pelvis towards you. Make sure that your abdominal muscles pulled in and out. Repeat it ten times initially and gradually increase it to 20 times.
Bust Exercise: Stand with your back straight then bend your elbows and hold the left wrist with the right palm and right wrist with the left palm. Raise both the hands to shoulder level and push hard against each other without leaving the grasp.
Thighs exercise: Stand erect with legs apart than shoulders. Breathe in and bending your knees until your thighs are parallel to the ground. Remain in that position for some time then slowly move back to the original position while breathing out. Repeat it 10 times initially and gradually increase it to 20 times.
Inner Legs Exercise: Lie on your side on a flat surface using your elbow to support the above part of your body. Raise your one leg above the ground as much as possible for you. Repeat the same thing with the other leg.
Buttocks Exercise: Lie on a flat surface with your back straight, feet apart and arms on your sides. Shift the entire weight of your body on the shoulders and raise your buttocks at least 1 foot above the ground by supporting your back with both hands. Hold that position for some time then lower down to the ground slowly. Repeat it 10 times.

Categories: Fitness Health


Body Contouring: Toning Up Exercises

  1. Hi! Just want to say that this will be really helpful. Been trying to work out more lately, and I’m looking for toning exercises. Thank you for sharing this 🙂

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