I don’t know about you, but fitting in regular exercise is one of my major goals.
But with a busy lifestyle, making time for exercise is a challenge.
We all know that exercise is an important part of our lives.
Staying in shape is one way to increase your life expectancy.
Weight bearing exercises are important also for increasing muscle mass and
bone density as we age.
Most of us have learned what to do when it comes to exercising.
The problem is where and when to get the job done.
Weight bearing exercises aren’t just for bodybuilders.
As we age–especially once we hit the age of forty, we begin to lose muscle mass.
For women especially, bone loss becomes a problem.
When the body is in need of calcium it can rob it from your bones.
Building muscle not only increases their mass but your strength.
So it just makes sense to make it a priority, right?
5 Easy Toning Exercises
Squats work the butt, the hamstring muscles 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 butt back as if you were preparing to sit in a chair.
Keep your abs tight and your upper body straight.
Once you reach chair level stop and 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 balance and maximum toning.
#2. The Bridge Butt Lift
Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.
Lay down with feet flat on the floor, 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 lift your butt off the floor.
Hold the position for a count of five to ten and release down to the floor.
Abdominal muscles can be worked every day to build strength and muscle tone.
Lying on the floor in sit up position, lace your fingers behind your head.
Squeezing your abdominal muscles, lift your upper body until your lower back is about to
come off the floor.
Hold for two to five counts and return to starting position.
#4. Reverse Lunges
Lunges work the quadriceps muscles.
They can be hard for people with knee problems.
A reverse lunge still tones the right 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 are in lunge position: front leg bent at a
90 degree angle and back leg extended until you are on the ball of your foot.
From this position lower yourself down until the back knee almost touches the floor.
Hold for a count of two and return to starting position.
This is a classic toning exercise that works all areas of the arms plus the chest muscles.
If 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 your body.
Can You Fit in Toning Fitness Moves?
Do you think you can manage to fit these easy moves into your busy schedule?
Even with a busy lifestyle, making time for exercise doesn’t have to be impossible.
These toning exercises, as well as others, can be done whenever you have time.
The best thing about exercise is that its effects are cumulative.
Even five or ten minutes at a time will work to your advantage.
Try it for a few days and let me know how it works for you.
Better yet, keep an exercise journal and log your workouts.
Reward yourself at the end of a month if you meet your goals.
How does a spa facial or hot stone massage sound to you?
How do you fit in muscle-toning moves? Share your suggestions with us.
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