Tone the body quickly
However, it is not an easy
process, and although the most important thing is to maintain a healthy
lifestyle in which food and sports are perfectly combined, many people do not
achieve their ideal silhouette. How can this goal be achieved more easily? What
exercises are the most suitable? If you want to know how to tone the body
quickly, from UNHOW we can help you ... let's go!
Index
- How to tone the body quickly -
tips
- Exercises to tone the body fast -
basic routine
- Lunges to tone legs and glutes
- Squats to tone the lower body
- Bridge to tone buttocks and
abdomen
- Crunches to tone your abs
- How to tone the body quickly with
hyperextensions
How to tone the body quickly - tips
To find a healthy balance between
diet and sport, at OneHOWTO we give you some tips that will help you if you
wonder how to tone your body quickly. Take note!
Do exercises that involve multiple muscles
Many people have exercise-based
routines that only work one specific muscle. This is a mistake, because only by
opting for exercises that involve more areas will you be able to work several
parts of your body at the same time and change your image globally. This way,
your body will tone up much more quickly and with balance.
Vary the routine
By changing exercises or
alternating workloads, you will prevent your muscles from getting used to the
same daily activity. In this way you will be able to expand the body's capacity
for evolution, avoiding possible stagnation and achieving a more flattering
development of the muscles. You can also modify the setting by doing sports
outdoors or on machines other than the ones you usually use in the gym so that
the exercises are new and more attractive.
Change workloads
To avoid stagnation in the development
of your muscles, progressively increase the load of the exercises. Even so,
everything has a limit: do not try to take weights greater than the capacity
you have, because it is most likely that you will end up suffering an injury.
The same thing happens with repetitions: do the ones you can or the ones recommended
by a personal trainer.
Enduring pain is essential to
tone the body, but you should never reach great levels of suffering.
Use a couple of objects at the same time
Reinforce the weights with sturdy
rubber bands, or use a fireball (a giant ball) when doing push-ups for a
different point of support. In addition, you can also use accessories such as
medicine balls or bars to increase the intensity of the activity.
Slow down the workout
Concentration is important in any
exercise, so it is advisable to do each activity taking the necessary time. If
you are in a hurry to finish the routine as soon as possible, you will not do
it properly and this will be reflected in the results when you want to analyze
the evolution of your muscle development.
Don't forget the cardio
Although cardio is more
recommended for those who want to burn excess fat and lose weight, combining
some cardiovascular exercises with your training to tone the body will give you
better results in less time. To do this, you can resort to sports that involve
aerobic activities such as swimming, boxing, running, or spinning. You can also
jump rope, run, walk briskly, etc.
Always keep a balanced diet
The balance between exercise and
sport must be perfectly balanced. For this, we recommend that you cover your
daily nutritional needs and make sure you do not consume many more calories
than you can burn; By going to a personal trainer or a medical specialist (such
as a nutritionist), you can easily comply with these premises.
👉CHARGE YOUR BODY BEFORE WORKOUTS!
Exercises to tone the body fast - basic routine
The basis for healthily doing
sports should be a plan agreed with a personal trainer, as only a specialist
can offer you training that is perfectly suited to your needs. The established
routine will serve as a guide to ensure that you exercise all the muscles and,
in this way, tone your body proportionally.
Within a routine, exercises for a
whole week should be included, but to simplify the explanation, in one how we
will focus on the plan for one day. So, a good example would be the one
configured by strides (common and lateral), squats, bridges, crunches, and
hyperextensions. Push-ups and sit-ups can also be added, as they are basic
exercises in any type of training. The series and repetitions of each activity
are adjustable for each person, so you must establish them under the
supervision of a trainer.
Lunges to tone legs and glutes
It is a very common exercise in
CrossFit and body combat, as it is an ideal practice to tone legs and buttocks,
as well as arms if you add some weight to the exercise. In addition to being
one of the most practiced due to its simplicity, you can do it from the comfort
of your home:
- Bring your feet together and step forward with one of your legs. The knee of the back leg should come very close to the ground, while the front leg should be at a 90-degree angle.
- When you do this movement, remember to use force with your abdomen to better support your balance and to also strengthen this area of your body.
- Using strength with the glutes and legs, return to the starting position and repeat the movement. This time, move forward with the leg opposite to the previous one.
- Continue like this until you reach the number of repetitions indicated in your routine. If you are a beginner, start with 7 lunges on each leg.
Feel free to add a pair of
dumbbells to your exercise to see better results in less time. In addition,
from UNCOMO we advise you to visit this article on 14 exercises for legs and
buttocks that you can do from the comfort of your home.
Squats to tone the lower body
Once again, we present you with a
perfect exercise to tone your lower body. We continue to work on the area of the
legs, abdomen, and buttocks for adequate development throughout the training.
Do you know how to quickly tone your body with squats? Follow this step-by-step:
- Spread your feet up to your hips and stretch your arms forward for balance.
- Then squat down as if you were going to sit in an armchair. It is important that you not only lower yourself but also pull your glutes back to perform the exercise correctly.
- Hold this pose for a few seconds, holding your balance at all times.
- Slowly return to the starting position while continuing to force your glutes.
You can vary the difficulty of
this exercise by opening your legs more or less or jumping (jumping squats)
each time you ascend. Start by doing 3 sets of 10 reps each, and as you gain
stamina, add a few more reps.
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Bridge to tone buttocks and abdomen
In addition to being a simple
exercise, the bridge can be a high-intensity practice if done correctly. To
tone your glutes and your abdomen throughout the training, do not hesitate to
follow this step-by-step:
- Lying on the floor on a mat, bend your knees, and leave the soles of your feet flat on the floor.
- Push yourself up with your heels to lift your hips.
- Keep your back as straight as possible at all times and hold in that position for a few seconds. While you are up, you must press with your buttocks and force with your abdomen, as this will work the entirety of your trunk.
- After a few seconds, slowly return to the previous position.
Do three repetitions, trying to
hold the same in the air each time you do the bridge.
Crunches to tone your abs
Also known as sit-ups, this
exercise can be performed from the comfort of your home and without additional
equipment. Once again, the time you dedicate to this exercise will depend on
your resistance, so you must increase the difficulty as you
improve it.
- On your back and lying down, bend your knees and keep your feet flat on the ground at all times.
- Take a deep breath with your hands behind your head. This will ensure that you do not use your arms to perform the exercise.
- Expel the air and begin to do the crunches, raising your head to the knees approximately. It is essential that you feel the pressure in your abdomen when you do the exercise, otherwise, it would mean that you are not doing it correctly.
- Return to the starting position, rest for ten seconds, and repeat the series.
How to tone the body quickly with hyperextensions
This exercise is usually
performed in the gym since it requires a special bench to work the back,
shoulders, and lower back.
Once you lie down on the bench
properly, you will see that the exercise consists simply of raising your trunk
with your arms behind your head and slowly lowering your trunk again to work
all the muscles of the back wall. Now, in the next step-by-step of oneHOWTO, we
explain how you can perform hyperextension exercises at home, using only a mat.
This variation of
hyperextensions, also called the "superman exercise," is performed as
follows:
- Lying on your stomach and a mat, raise the trend slightly and stretch your arms forward.
- Next, raise your legs so they are off the ground and keep them as straight in the air as possible. The goal is for your abdomen to be the only part of your body touching the mat.
- Hold in this position for a few seconds and eventually return slowly.
- Ideally, you should repeat the exercise two more times, resting for a maximum of ten seconds between exercises and holding for another ten seconds in the Superman position.
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