Physical exercise is one of the best options if we want to have good physical and psychological health Some benefits of this practice are: better cardiovascular health, stress reduction and better self-esteem.
However, some people, in addition to improving their health, do sports to lose fat or tone their body. In today’s article, we present 5 exercises to tone your body and achieve the figure you want.
If you are one of those people who lack hours in a day because they are very busy, performing these exercises will not take you more than 20 minutes.
For it, do the exercises in a row, with 10-20 repetitions each. Rest 2 minutes and repeat the routine 2 more times until you perform a total of 3 sets. Do it 3 times a week and you will surely notice the results.
Losing fat is more than just exercising
Now, let’s not fool ourselves, to see the results and tone we must have a body fat percentage that allows us to see more than just the fatty tissue. Losing belly can be a slow process depending on the percentage of fat one has. And to achieve this objective, physical, psychological and nutritional variables intervene that are not always taken into account. We have to be realist!
It is important to note that if we want our body to look toned, we are going to have to combine aerobic work with strength exercises, like the ones shown below. Furthermore, if our goal is to burn fatwe are going to have to eat in a way that produces a caloric deficit that is, we burn more than we consume.
As we mentioned, nutrition is an important aspect. The essential thing is to be well nourished, because miracle diets can cause a rebound effect in the long run. You’re probably wondering: so what should I eat? Well, there are many foods that are going to be beneficial if what we want is to lose weight.
In our post “24 fat-burning (and highly healthy) foods” you will find the best options to achieve your goal.
5 exercises to tone your body quickly
If you want to tone your body, don’t miss the list with the following exercises You can do them from your own home, and you will only need a fitball, an abdominal wheel and a dumbbell. Enjoy them!
1. Plank with leg lifts
The plank is an ideal exercise to tone the body It belongs to the group of isometric exercises, so you have to tense a muscle and keep it in a stationary position for as long as necessary.
To carry it out it is necessary that we lie face down with our backs straight. We raise both arms and lean on our elbows. The feet should be pointed and we maintain the posture by using force with the core. We breathe without tension, and holding the posture, we raise the left leg. We hold for a second and return to the initial position. We repeat with the other leg and repeat until we can hold the plank position with good form. If you are new, lift each leg 5 times and then move on to the next exercise.
There are different variations of this exercise that you can see in the video shown below:
2. Burpee
The burpee is an exercise that, in addition to promoting fat loss, helps tone
To execute it we stand with our hands relaxed at our sides. Then, we crouch down so that our palms are resting on the floor and our knees are bent. We place our legs together behind us in one go and get into a position as if we were going to do push-ups. Then we return to the previous position, with legs bent. Finally we return to the initial position: standing with our hands relaxed. We repeat the sequence 10 to 20 times.
3. Abdominal wheel
The abdominal wheel is an exercise that can be complex, but it provides many benefits for the abdominal area and, furthermore, it tones. Now, it is an exercise that you must perform correctly to avoid damaging your abs.
To do this, get on your knees, with one hand on each side of the roller. Move the roller forward and do it until your body is extended and with your belly close to the ground. Extend as much as you can and when your body is extended, exhale and return to the starting position. Repeat it a maximum of 10 times.
4. Pelvic lift with fitball
This is another great exercise for toning. There is the classic version without a fitball, but the best results come with the ball To do it, you need to lie flat on the floor on your back with your arms at rest at your sides and your knees bent on the fitball.
To execute it, we must lie stretched out on the floor on our backs, with our arms resting on the sides of our bodies and our knees bent. We inhale and push with our feet to separate the glutes from the ground and raise them. We hold the position there for a few seconds and exhale while lowering the pelvis slowly without resting the buttocks on the surface.
5. Lunge with biceps
This exercise is ideal for toning and requires great abdominal work in addition to working the legs, glutes and biceps.
To perform it you have to stand with your arms extended to the sides and with the dumbbells held in your hands. We take a step forward so that the legs are in the shape of an inverted “V”. We bend the front leg so that it forms a 90-degree angle, while we let the other knee be parallel to our body, a few centimeters from the ground. We hold that position and flex, we perform an arm contraction so that we lift the weights using force with the biceps. We return to the starting position and perform 10 repetitions.
