Hola ladies! We know how dedicated you are to your workouts. And you are doing great as well.
But there are always those stubborn areas in your body that refuse to shed fat and get toned. One of the prominent examples: your abs.
30 minutes of toning exercises, twice a day reduce the fatty extras and tighten and strengthen your muscles. It gives you the desired sculpted shape you always wanted to achieve.
Here are six best toning exercise combos that you can perform to up your glam quotient.
‘Test the Water’ Squat and Bicep Curl
Perform ‘Test the Water’ Squat and Bicep Curl to work on your biceps and entire lower body.
How to do it?
Stand on a 1 or 2 foot high platform, feet together, arms folded with dumbbells in your hands. Squat down as you keep your right foot on the ground and straighten your arms. Fold your arms again as you move back up to your initial position. Repeat the same with the left leg.
How many times should you do it?
You should perform ‘Test the Water’ Squat and Bicep Curl 12 – 15 times in three sets each. Rest for 30 seconds in between each set.
Take a Walk
To tighten and strengthen your core and triceps, perform the Take a Walk exercise.
How to do it?
Sit at the center of a Bosu ball. Support the ball with your palms, fingers facing forward. Keep your feet on the ground away from the Bosu ball. Balance your arms on the ball and lift your hips. Now, lift your right hand and left leg. Hold that position for a few seconds and lower them. Do it again with your left hand and right leg.
How many times you should do it?
Perform Take a Walk exercise 15 – 20 times in 3 sets each and take 30 seconds rest.
Rotational Lunge and Shoulder Press
Get well-formed shoulders, legs, and back with the Rotational Lunge and Shoulder Press.
How to do it?
With dumbbells in each hand, stand straight keeping your feet together and hands on your sides. Take a long step back with your right leg and sink in, so that your left thigh is parallel to the ground. Bend your upper body forward so that your hands are on either side of your left ankle. Move to your previous position and lift your arms straight over your head. Continue the same with your other leg.
How many times should you do it?
Perform this exercise in 2 sets, 12 – 15 times each.
Warrior Three Tricep Extension
The Warrior Three Tricep Extension is the toning exercise you need to tighten your core, glutes, back, and hamstrings.
How to do it?
Take 2-3 kg dumbbells in each hand. Stand straight with arms on your sides. Keep your right toe about two feet behind. Keep a straight back, lean forward and raise your right leg straight to form a ‘T’ as your arms hang down from your shoulders. Hold this position, bend your elbows and bring the dumbbells to your ribs. Straighten down your arms again and return to the initial position.
How many times should you do it?
Do the Warrior Tricep Extension in 12 - 15 reps on one side and then repeat the same on the other side.
Sumo Squat Side Knee Raise and Side Crunch
The Sumo Squat Side Knee Raise and Side Crunch, helps you to tone your arms, chest, core, legs, and back.
How to do it?
Stand with your legs shoulder-width apart. Hold a medicine ball with both your hands. For beginners, use a 3kilos medicine ball. Squat and lift up the right leg turning your hip so that the inner thigh faces forward. Raise the ball overhead simultaneously and crunch your upper body to the right. Come back to your initial position. Do it again with your left leg. Crunch towards your raised leg.
How many times should you do it?
Do the ‘Sumo Squat Side Knee Raise and Side Crunch’ 12 – 15 times in 3 reps each.
Plank with Front Raise
Tighten the muscles of your shoulders, chest, and core by Plank with Front Raise exercise.
How to do it?
Get in the plank position with your hands on each dumbbell. Raise your left arm straight to shoulder height. Lower your left arm. Repeat it with your right arm.
How many times should you do it?
Do the Plank with Front Raise exercise 15 – 20 times in 3 reps.
Practice and perfect each of these exercises before you move on to increase your reps or the dumbbell and medicine ball weights. Go ahead and boost your confidence with the new toned you.
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