We all know that daily exercises not only help to tone your body but also maintain optimal health. It's not easy to figure out which exercise to do for a particular body part. To cut it short, down below is a list of solid sets of exercises that can be done daily to get amazing results.
Combine them into a workout routine that is simple but powerful
and sure to keep you in shape for the remainder of your life. You can see
changes in your muscle strength, stamina, and balance after 30 days — and you
can do them only twice a week as well.
Here is a list of 10 best toning exercises for the dull body to keep
you in shape without taking much time out from your schedule.
1. Lunges
Lunges help you strengthen and tone your lower body, increase core
strength, better spinal health and help you achieve the perfect buttocks you've
always wished for.
To do this:
- Stand straight, keep your upper body upright, relax your shoulders and chin up.
- Keep one leg forward, lower your hips until the two knees bend at an angle of 90 degrees. Make sure your knee sticks to your ankles.
- Please ensure the other knee does not touch the floor. Keep your heels on the floor.
- Now switch your feet and repeat the same with the other leg. This will be counted as one rep.
- In the beginning complete 3 sets of 10 reps each and later you can increase the number of reps as per your comfort.
2. Pushups
Pushups are one of the basic yet most effective bodyweight workouts.
It focuses on your arms, abs, and your lower body, all at the same time and
helps to train your muscles to work together.
By doing pushups daily you can build body balance, stability, and
muscle density.
To do this:
- Start in a plant position and make sure your core is tight, shoulder pull down and back, and your neck is neutral.
- Bend your elbows and begin to lower your body from the ground. When it's touching your chest, stretch your elbow and return to the start. Focus on holding your elbows close during movement.
- Do 3 sets of 15-20 reps and increase gradually.
- If you are unable to do a standard push-up with a good form, then you can do the modified version on your knees.
3. Squats
Squats are a practical workout-one that lets the body carry out
real-life tasks-and is one of the easiest and most effective ways to tone the
body.
Not only do they help you achieve beautiful, toned legs; they
encourage muscle building throughout the body by producing an anabolic (muscle
building) atmosphere within the body. They strengthen your quadriceps,
hamstrings, calves, abdominal muscles, lower back, and the butt too.
To do this:
- Start by standing upright, with your legs slightly wider than your shoulder width and your arms at your side.
- Brace your core and holding your shoulders and chin up, roll back your hands, and bend your knees like you are sitting in a chair.
- Look straight ahead and don’t round your back. Stay in this position for a second then extend your legs and come back to the starting position.
- Complete 3 sets of 20 reps.
4. Burpees
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An exercise we all love and hate at
the same time. Burpees are an incredible, calorie-torching, power-building,
full-body workout.
To do this:
- First, stand up straight, then place yourself in a squat position with your hands on the floor before you.
- Kick your feet back into a push-up stance and lower your chest to the ground immediately.
- Bow your chest up then return your feet as quickly as possible to the squat position.
- Jump up into the air as far as you can instantly.
- This completes your 1st rep. You can start with 3 sets of 10 reps as a beginner.
5. Standing Overhead Dumbbell Press
Compound exercises, which involve various joints and muscles, are
ideal for busy bees because they work various body parts at once. Standing
overhead press not only engages shoulders but also the upper back and neck.
To do this:
- Start with a light set of dumbbells (5 Kg or 10 pounds) – start by standing upright, feet shoulder-width apart.
- Stand upright and hold straight to the back.
- Keep a dumbbell in each hand with an overhand grip on the arms. Thumbs should be inside, and knuckles should be pointing upwards.
- Raise the weights above the head when exhaling in a smooth motion. Stop in the movement at the top.
- When inhaling return the dumbbells to the shoulders.
- Repeat as needed, for eight to 12 repetitions.
6. Dumbell Rows
The dumbbell row is a variant of the bent-over row and an exercise
used for building back muscle and strength. This exercise is a great way
of toning your back muscles. For back exercises, upper body exercises, pull
workouts, and full-body workouts, the dumbbell row exercise can be performed.
To do this:
- Assume a standing stance while holding a neutral grip of a dumbbell in each hand.
- Hinge forward until the torso is approximately parallel to the floor (or slightly above) and then continue the movement by pushing the elbows behind the body, while the shoulder blades are retracted.
- Pull the dumbbells towards your body until the elbows are at the midline (or just past) and then lower the dumbbells gradually.
- Go back to the starting place and repeat with your left arm. That's one rep. Repeat for 3 sets ten times.
7. Single-Leg Deadlift
This exercise is difficult to balance and mostly the reason of why
you can get frustrated but, it has great benefits. Here are 3 reasons why you
should do it!
Provides whole-body functional movement
Challenges your body’s three primary balance system, including
vision, somatosensory (proprioception, touch, pressure, vibration, muscle
stretch), and vestibular (equilibrium).
Strengthen foot intrinsic and calf muscles
To do this:
- Start by standing with a dumbbell in your right hand, and slightly bent your knees.
- Start to kick your left leg straight behind you, hanging at the hips, dropping the dumbbell down towards the floor.
- Once you hit comfortable height with your left leg, in a smooth movement, gradually return to the starting spot, squeezing your right glute. Make sure the pelvic stays square to the ground during the movement.
- Do a minimum of 10-12 reps and then repeat the same with your left leg.
8. Side Plank
Not only is it a great core workout, but planks help tone from
heel to hip the elbows, shoulders, obliques, and legs. The motion also
strengthens the lower back's deep muscles, and it can help with lower back
pain.
If you are unable to do the side plank just yet, you can do a
modified plank.
Instead of stacking your feet, lower your top foot to the ground
in front of your bottom foot, providing a larger base on which to balance.
Additionally, you may put the knee closest to the ground.
To do this:
- Start in a low plank position with your elbows on the floor directly under shoulders, core and glutes engaged.
- Shift your weight on the right elbow and roll onto the right side. Keep your left foot on the right foot in a way that your entire body faces the right side and raise your left arm towards the ceiling.
- Contract your core, tighten your spine and lift hips and knees off the ground forming a straight line. Stay in this position for a minimum of 30 seconds.
- Repeat 3 sets of 10 reps on each side.
9. Situps
Situps are classic abdominal movements that are carried out by
lying on the back and raising the abdomen. They use your body weight to
strengthen and tone the abdominal muscles.
In addition to the hip flexors, chest, and back, Situps function on
the rectus abdominis, transverse abdominis, and obliques. When training the
lower back and the gluteal muscles they promote good posture.
To do this:
- Start by lying on your back with knees bent and your feet anchored.
- To lengthen the back of your neck, tuck your chin into your chest.
- Interlace your fingers at the base of your skull, cross your arms on opposite shoulders with your hands, or place your palms down alongside your body.
- Exhale as you lift your upper body toward thighs.
- Inhale as you slowly come back to the ground.
10. Glute Bridge
Bridges are floor-based exercises that help to tone the butt. Your
butt muscles are among the most neglected, thanks to the hours a day spent
sitting on them instead of putting them to work.
The result is tight hip flexors and weak glutes, a combination
that torpedoes performance and sets the stage for low back pain.
To do this:
- Lie down on your back, arms down by your sides. Bend your knees and set your feet flat on the ground.
- Use your navel to brace your core muscles and then squeeze your glutes to press up your hips so that your body forms a straight line — no arching — from your knees to your shoulders.
- Hold your head on the floor and focus your eyes on the ceiling.
- Hold this position for few seconds, then lift, lower and repeat. Complete 10-12 reps for 3 sets.
Take it to the Next Level
These are some basic exercises which
will help you to get started but when you feel like it's not enough, here is a good way to spice it up a little bit.
- Increase the sets or reps
- Add more resistance or weight
- Do more variations or these basic movements
- Add skipping in the intervals of these exercises – 50 skipping rope is good to start with. Or Jumping Jacks or High knee jumps
- Reduce resting time!
Tips to Follow
- Always hydrate yourself. Drink enough water and stay hydrated!
- Always stretch before a workout
- Meditation also helps to calm your mind afterward – here are 12 Reasons to Meditate Daily
- Eat Healthy – How to lose weight? Or 20 foods to gain weight.
“If you always do what you’ve always done, you’ll always be where you’ve always been.” —T.D. Jakes.
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