Looking to tone and strengthen every major part of your body? Having a truly fit boy will come with a number of great health benefits, and improve your looks to boot. Toning the body from head to toe, though, is something that requires a lot of work and commitment, and if you are looking to become successful at end of your fitness journey, then you must make use of certain techniques to help you do just that. Within this article, we have put together for you, 5 great moves you can utilize for a perfectly toned body. Read on to find out what they are.
1. Tone your abs
Your abdominal muscles are an extremely important group of muscles that help improve and maintain good posture and also help transmit power between your lower and upper body, which is essential for sports performance.
How to do:
- Start in tabletop position on floor with hands aligned with shoulders, arms shoulder-width apart, and knees hip-distance apart.
- Scoop knees up in alignment with pelvis, keeping back and neck straight, in neutral position.
- Then hover knees off ground 1 inch and hold 20 seconds, then rest.
- Repeat 5 times for 1 set.
2. Tone your back
The muscles in the back are an extremely important but also very much ignored part of the body. Most people tend to focus on the muscles that are more visible–the so-called mirror muscles–to the detriment of the often extremely important but less visible muscle groups like those in the back, which help to keep you safe by maintaining good posture, and also, like your abs, help to transmit power.
How to do:
- Holding 2 dumbbells or soup cans, start with feet hip-width apart, and hinge at hips while keeping slight bend in knees.
- Drop chest forward and keep weight in heels with arms hanging straight down.
- Keeping core engaged, row arms into sides, holding elbows close to body.
- Think about making shoulder blades touch, and then slowly release arms back down.
- Then, fly or open arms out until arms reach shoulder height.
- Again, think of squeezing shoulder blades together, and then return arms back to starting position.
- Both movements together equal 1 rep; complete 12 to 15 reps, and then rest. Do 3 sets of 12 to 15 reps.
3. Tone your legs
Your legs will play an important part in most of your daily activities, from walking to going for a run to even standing standing still. Having strong leg muscles will not only improve your sporting performance, but it will also make some everyday tasks easier and give your body the appearance of being well balanced.
How to do:
- Stand tall with weight on right leg and extend left leg straight out to the side.
- Keep left leg straight and make big circle behind you and slightly past right standing leg.
- Place left foot down and start to bend knees into curtsy lunge. In curtsy lunge, make sure right knee stays directly over ankle.
- If left foot is too close, push it farther back. Do 20 reps per leg.
4. Tone your butt
The muscles in your legs and butt are connected, and individually are among the largest and most powerful muscles in the human body. Having strong glutes will improve your explosive speed and power, and for ladies, it will also enhance the shape and size of your butt.
How to do:
- Lie on back with knees bent and feet flat on ground, hip-distance apart.
- Lift hips up to shoulder bridge, and be sure abs are engaged to keep lower back from arching—keep knees and shoulders in one long line; there should be no discomfort in lower back.
- After that, lower pelvis down, and lift it right back up. Make sure not to arch back—the whole action should be driven by your glutes.
- Repeat about 30 times, or until your butt needs a break.