Five Easy Toning Exercises You Can Easily Execute Anywhere
Exercise is an important part of our lives. Staying in shape is one method to increase your own life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.
Most of us have learned what to do when it comes to working out. The problem is where and when to get the job done. With a busy life-style, making time for exercise is a challenge.
Weight bearing exercises are not just for bodybuilders. As you age, especially when you hit the age of 40, you begin to lose muscle mass. For women particularly, bone loss becomes a problem. When the body is actually in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.
Here are 5 easy toning exercises that can be done anywhere and at any time when you have time. At home, at the office, or on vacation, you could do these easy yet extremely effective exercises.
1. The Bridge Buttocks Lift - Sounds like a cosmetic surgery technique but it is a simple way to tone your buttocks. Lay down with feet flat on the ground, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and elevate your buttocks off the floor. Hold the position for a count of five to ten and then release down to the floor.
2. Squats - Squats work the buttocks, the hamstring muscle tissues and the quadriceps. If you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your buttocks back like you were preparing to sit in a chair. Keep your abs tight and the upper body straight. Once you reach chair level stop then hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for stability and maximum toning.
3. Reverse Lunges - Lunges work the quadriceps muscles. They can be very difficult for people with knee problems. A reverse lunge still tones the correct muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you're in lunge position: front leg bent at a 90 degree angle and back leg extended till you are on the ball of your foot. From this specific position lower yourself down until the back knee almost touches the floor. Hold for a count of two and go back to starting position.
4. Pushups - This is a classic toning routine that works all areas of the arms plus the chest muscles. In the event you aren't comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift the body.
5. Crunches - Abdominal muscles can be worked every single day to build strength and muscle tone. Lying on the ground in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until the lower back is about to come off the floor. Hold for two to five counts and go back to starting position. This is an incredible workout for excess abdominal fat.
These five exercise moves can be done whenever you have time. The finest thing about exercise is that its effects are cumulative. Even five or ten minutes at a time could work to your advantage.
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