Going on Holiday? A business trip? No time for the gym?
Here are 5 Easy Toning Exercises to do anywhere!
Whether it’s a long holiday weekend or a hectic work schedule that’s keeping you from the gym, you don’t have to skip exercise. These toning exercises can be done using your own body. That’s right, weight bearing exercises aren’t just for bodybuilders. And yes, these are easy!
Why weight bearing?
As we age (especially those over forty) we begin to lose muscle mass. For women especially, bone loss leads to osteoporosis. And a body in need of calcium will steal it from your bones.
Building muscle not only increases mass and strength; it also increases bone density.
At T-Squared Vancouver Personal Training, I encourage my clients to do exercises when and wherever they can — even during a commercial break or coffee break.
So find a small space in your hotel room, your patio, in front of the TV…
And start these five easy toning exercises right now!
The Bridge Butt Lift
– Sounds like a plastic surgery technique, right? Naw, it’s just an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor. Try 3 sets of 15 if you can (adjust as needed). ADVANCED: Use an inflatable ball like these guys, for that extra burn.
– Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and firmly planted. Push your butt back as if you were preparing to sit in a chair. Pull in your abs tight and keep your upper body straight. Remember to breathe. Once you reach chair level, stop and hold the position for a count of two to five. Release. At the lowest point, place all of your weight on your heels for balance and maximum toning. Try 3 sets of 15 if you can (adjust as needed). Pro Tip: For better posture, lean against an inflatable ball (as shown above).
– Lunges work the quadriceps muscles but can be hard for those with knee problems. However, a reverse lunge tones the right muscle groups with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg is bent at a 90 degree angle; back leg is extended (on the ball of your foot). From this position, lower your back leg until that knee almost touches the floor. Hold for a count of two and return to starting position. Try 3 sets of 10 if you can (adjust as needed). Pro Tip: Use T-Squared Gravity Machines for better lunges.
– This classic toning exercise works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a push-up on your toes, start on your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body. Try 3 sets of 10 if you can (adjust as needed)
- Crunches– Abdominal muscles can be worked every day to build strength and muscle tone. Here’s how: Lying on the floor in sit up position, lace your fingers behind your head. Squeeze your abdominal muscles; lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position. Start with 1o. Increase sets only if you’re able to crunch without straining your neck. Pro Tip: Kids, don’t try these without an adult trainer present.
There you have it. Five easy toning exercises you can do anywhere. Anytime.
Try doing these five or ten minutes each day — you will see a difference. Remember, the best thing about exercise is that its effects are cumulative. Keep at it and you’ll see results!