There are simply so many exercises that you can think of doing for your body and the list is not a small number. If you are trying to get yourself a full-body workout, you can start doing a variety of exercises both with and without using any equipment. You can learn exercises that are simple at the beginning and slowly move on to try tougher ones over the future. When you are trying to tone your body muscles through various exercises, just make sure to get a warm-up done for at least 5 minutes before starting to do the workout, since missing warm-ups could mean that your body is being set up into a position, where it is not fully efficient enough to do the exercises and your body might end up getting affected by any form of injuries while doing your workout.
Following are some exercises that can help in toning your body muscles and enhance your body strength.
1. Squats:
Squats is a remarkable exercise, especially for those of you who are looking to tone your lower bottom muscles, in addition to increasing the strength of your core. As you continue to do this exercise, there is an improvement in blood flow to the legs. Those individuals who take part in athletic and sporting events such as going for a marathon run and other sports events would be able to benefit enormously from doing this exercise, since it can increase their stamina levels in addition to developing good body strength as a whole. This exercise can work several muscles groups at the same time. Individuals who have been sitting for long hours in a day could also start thinking of getting this exercise done to improve their body strength. This exercise works your glutes as well as your calves better and is one of the wonderful ways to tone the lower part of the body in a good condition.
Equipment Required:
• No equipment is required for doing this exercise.
How to do this exercise?
• First, you can get on to a straight standing position by placing your feet hip-width apart.
• Bring your arms forward and at an angle of 90 degrees to the ground.
• Your body must be kept completely tight and start flexing your stomach.
• Start breathing deep and get down by lowering the butt in such a way that you are going to be seated on a bench or chair. The thighs must be in a position that is parallel to the ground.
• Try and make sure that the knees that are bent are not going past your toes.
• The body must continue to remain straight as well as firm.
• Now, you can return to the original position.
• Repeat this exercise once again.
You can do at least 3 sets comprising of 15 reps per set.
2. Single-Leg Deadlift:
Many of us might have heard of the Deadlift, which is one of the weight training exercises that utilize multiple muscle groups at the same time. It is also a compound exercise which works a whole lot of muscles by engaging the most important muscle groups. It primarily targets the hamstrings, quads and calves muscles of your body. Your workout is made much more efficient while doing this exercise, since it engages multiple muscle groups in just one exercise. By doing the deadlift, you are certainly going to be able to enhance your core strength. The Single-Leg Deadlift exercise is one of the variations of the deadlift that can help you in a big way by training your legs at a bigger intensity, thereby furthering better coordination to happen between the muscles present in the legs as well as the lower back portion of your body.
Equipment Required:
• No equipment is required for doing this exercise.
How to do this exercise?
• Start by getting up and standing straight by keeping your feet together. Your shoulders are to be rolled back and start engaging your core.
• Move a step ahead using your right leg.
• By keeping the left knee a little soft, you have to bend on your front and start lifting the left foot away from the floor.
• Your hands are to be extended and also try to touch the floor.
• After staying in the same position for a few seconds, return to your starting position.
• You can switch over to the other leg after completing the movements using the left leg.
• First, you can start by getting up and standing in a straight position and by keeping your feet about hip-width apart.
• After finishing the required number of reps using your left leg, you can switch over to the right leg for doing equal number of reps.
You can try and do at least 3 sets of 10 reps each.
3. Side Lateral Raise
Side Lateral Raise exercise is one of the medium intensity exercises in which different movements can be performed by yourself independently during your workout. Moreover, it is a powerful exercise that you can add to your workout routine. Additionally, it is a very effective exercise, especially for your muscles that are present in the lateral and anterior deltoids.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Firstly, you can start off by grabbing the dumbbells in both your hands with your palms pointing inwards.
• You have to engage your core and also hold your torso straight.
• Start lifting the dumbbells jointly and make a ‘T’ shape using your body. Make sure not to bend your elbows in the process.
• You can start stretching up to the shoulder level and hold on to that position for a few seconds.
• Now, start lowering the dumbbells back on to the starting position.
• You have completed one rep.
You can do at least 3 sets comprising of about 15 reps each.
While doing this exercise, try to hold your arms straight at all times, while doing the movement. Don’t flare the elbows away at the time of lifting of the weight upwards.
4. Bent-Over Row:
Bent-Over Row is an exercise that targets muscle groups present in your back and also your shoulder. Your torso as well as your arms derives a lot of strength by doing the upward movement, which in turn enhances the functional strength of your body. By doing this exercise, you are able to improve your body stability as well as the grip on your hands. Moreover, this exercise can help in improving your body posture.
Equipment Required:
• A Barbell or a pair of Kettlebells or Dumbbells
How to do this exercise?
• First, you have to get into a forward bending position. Keep your back in a position that is nearly parallel to the ground, which can be tough on your back.
• Now, you can hold on to a barbell by applying a solid overhand grip. You can keep your hands a little wider than shoulder width apart.
• By keeping your legs a little bent and the back placed exactly straight, start bending the upper body until it has reached almost perpendicular to the floor.
• Now, start rowing the weight up into the lower portion of your chest. Stop for a while and come back to your starting position. Make sure you are under control while you go back to the starting position.
You can do 3 sets comprising of 12 reps each.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
