A toned body is just a workout session away. Believe me, you can get that well-toned body without actually hitting the gym, as they say, perseverance is the key. So if you plan to get a toned body this summer, then start doing the exercises listed down below. Make sure you do not start doing a strenous workout right away, do some warm-up exercises and conditioning exercises after the workout session to let your muscles relax. Your body may hurt once you start working out, but do not give up, if you stop halfway through then you have to start all over again.
1. Do this 2-second posture check
Make your abs look flattered changing your posture “When you’re standing and waiting in line, drop your tailbone and pull the hip bones up as if you’re trying to connect your hips to your rib cage. This pulls in and flattens out the belly. Keep your tailbone slightly tucked under to take the pressure off your lower back while you walk. This also makes your stomach appear flattered.”
2. Belly dance while you brush
To do this move, support yourself on the left leg with the right leg slightly forward and to the left, balancing on your right toe. Move your right hip up and then drop it down. Do this hip dance for a minute on each side while you’re brushing your teeth, on the phone at your desk, or waiting for food to heat up in the microwave.
3. V-sit while you sit
Reclaim those wasted minutes waiting for your computer to boot up by using them to do these quick and powerful seated chair office exercises. “The v-sit is one of the most effective ways to strengthen your entire midsection,” says Smith, and you don’t have to get on the floor to do it. In fact, this move is easy to do even in a skirt and heels and is so subtle no one will know you’re doing it.While sitting, scoot your butt to the front of your chair. Then lean back so that your upper backrests lightly on the seatback. Contract abs and lift your right knee up, then place your foot back down on the floor. Repeat with your left leg, doing 10 reps on each side.Then, sit up straight on the front edge of your chair, engage abs and lean back again to lean upper back against the chair back. Sit up straight again, using your abs. Smith suggests 10 reps of the alternating leg exercises, then 10 reps of the front and back exercise. Once you get strong enough, pull both legs up during the exercises. Then do the movements together—legs come up, lean your upper back to the chair back, then sit up straight, and legs go back down.
4. Pretend there’s gum stuck on your chair
If you’re driving or sitting and just waiting at the doctor’s office, imagine there’s gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back, says Smith. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.
5. Stay balanced
Sitting on an exercise ball at your desk may help you focus and power through your workload. Some studies found that when balls replaced chairs in classrooms, students had an easier time paying attention to their teachers and focusing on their schoolwork. When you sit on or lie across a stability ball, you engage all the muscles in your core to keep yourself supported. A proper fit will help you work your way to a toned body with better posture, more-defined abs, and a healthy spine with less back pain.
Don’t be fooled by those tiny dumbells lying on the floor in your gym. Lift up those heavyweights to get good results faster. Add more resistance to your workout sessions to build your muscles faster and flaunt them every day to look your best.
I am sure you must have done this in a park as a kid. Hold on two rods with each hand on either side, lift up your feet in unison and try hanging your legs. Lift up and down simultaneously after holding on to this position for a while. Keep swinging your legs back and forth, repeat this exercise 20-30 times a day if you just started exercising.
8. Leg lifting
Lie flat on your back, join your legs and raise them up. Hold this position for a while, breathe in and breathe out while holding on to this position. Repeat this position as many times as you can if you have just started exercising.
9. Dead bug
Lie flat on your back, facing towards the ceiling. Stretch out your legs, and stretch out your arms upwards. Keep your torso pinned to the floor, and then lift up your arms and legs together in unison from the ground. Try to touch your toes with your finger-tips if you can, while trying out this move.
10. Tummy toner exercise
Lie on your stomach, then gently lift up your torso by pressing against your palms. till you reach an angle of 45 degrees. Stay steady in that position and try to touch your elbow with your knee. Repeat this exercise as many times as you can to get toned abs in a month or so.
11. Mountain climbing
This exercise also doubles up as cardio and exercises your whole body at the same time. It is a great option to go for if you want to shed some extra weight from your whole body. All you have to do is, put on your jogging shoes, then bend forward on all your fours and start jogging in that position without lifting up your hips.
12. Side plank
Lie down on your back at first, then turn towards the side, now lift up your body while lying on the side by applying pressure with one arm. Repeat the same exercise on the other side. Repeat this as many times as you can if you want to lose weight.
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