Toning :12 best exercises for him and her

Is toning your goal? try this 12-exercise circuit to tone your body, work all your muscles and help you burn fat mass . It’s both cardio and toning work that you can do at home, modulating the intensity of your workout depending on your condition.

How to perform the toning circuit

The toning program includes 12 exercises,each to be performed for 30 seconds. The pace is sustained but not maximal. The complete set with the 12 exercises is 12 minutes . The rest between one series and another is 4 minutes if you choose level 1 and is progressively reduced to 2 minutes.

A toning circuit suitable for both men and women . You just need a mat and a stopwatch to start this firming job.

Toning: The principle of progression

toning progression

Before starting the program, it is important that you evaluate your physical condition with a sports doctor so as not to subject your body to strains that could put your health at risk.

If you haven’t practiced sports for a long time , try to do the circuit only once. Your session will last 12 minutes. Listen to your body and as you feel your progress you can progressively increase the number of sets to 4, reducing the recovery time. Warning : don’t be a superhero if you don’t feel like you are!

Toning : program for men and women

1 – Toning: push-ups on your knees

Get on your knees in the cat position, cross your ankles on top of each other and lift them up. spread arms slightly wider than the shoulders .Flex your arms cpming down to the ground and opening your elbows.

To perform the push-up movement well and not risk hurting yourself, keep your back straight and belly inward throughout the descent.

Duration : 30 seconds.

2 – Toning Reverse Crunch

With your arms behind your head .Lie on your back Raise your legs and bend your knees until they form a right angle. The lower part of the legs must be parallel to the ground. Raise your hips off the ground and bring your knees towards your chest. Then slowly lower your pelvis back to the starting position as you exhale. Keep your stomach in throughout the exercise.

Be careful to keep the knee angle at 90 degrees at all times.

Duration: 30 seconds.

3 – Burpees

1) Descending phase: Bend the legs as if to go into squats, bringing the palm of the hand to the ground with the back straight and the buttocks back, trying to keep the heels on the ground. The weight of the body must fall on the heels and the feet must remain on the ground: never lift your heels!

2) Throw the legs backwards by activating the core, that is the muscles of the abdominal belt , and arriving at the plank position . Protect your lower back by being careful to tighten the lap belt so as not to hurt your back. It is very important to contract both your abs and buttocks to perform the correct plank position.

3) Collect your legs again by bringing your feet out of your hands and keeping your back straight.

4) High jump: if you are not very trained or cannot find coordination, you can perform burpees avoiding the final jump. If you are trained, it is fine to add it, but be careful on the descent: keep your legs bent so as not to hurt your back.

Duration: 30 seconds.

4 – Toning Side plank + leg scissors

Lie on the ground on your left side, legs straight, and lean on your forearm. The elbow must be in the same line as the shoulder. Contracting your abs and buttocks, lift your hips off the ground and lift yourself up keeping your legs and back aligned. Lift your straight right leg and perform a series of jumps, being careful not to lose your balance.

It’s a pretty challenging exercise, so if you’re not very trained or find leg throws tiring, just do the side plank, holding the position for a few seconds.

Duration: 30 seconds.

5 – Toning Double crunch

If you are not trained you can do the crunch, while if you are an abdominal expert you can also try the double crunch.

Crunch : Lie on the mat and bend your legs, keeping them slightly apart. Hands behind the neck (be careful not to push and not to make other mistakes during the abdominals , or you will have neck pain and more). As you exhale, lift your shoulders off the ground bringing your belly in, which should never come out.

Double crunch : it is a variation of the crunch, to be performed with the legs raised at the top slightly bent.

Duration: 30 seconds.

6 – Abdominal plank on the elbows

Get on your knees with your elbows on the ground. Bring your straight legs back by placing your feet on your big toes and lift your pelvis, taking care to keep your back straight and parallel to the floor. Bring your belly in and contract your buttocks. Very important: never let your belly pop out ! Keep the cervicals in a neutral position, i.e. in the extension of the body.

Duration: 30 seconds.

7 – Toning Jumping jack

It is a simple exercise: starting standing, legs and arms together. Jump by raising your arms and opening your legs. Return to the starting position. Be careful to contract your abs so you don’t hurt your back.

Duration: 30 seconds.

8 – Mountain climber

Continue your physical training with the mountain climber exercise, also called the mountaineer exercise , it is a great cardiovascular exercise .
Get into the push-up position with your hands shoulder-width apart, rest your palms and toes on the ground.

Bend your right leg and bring your right knee to your chest while stretching your left leg back. Then, stretch your right leg back by bending your left leg and bringing your left knee to your chest. Each time you have to perform a small jump to reverse the position.

Duration: 30 seconds.

9 – Toning Alternating Crunch

In the supine position, bring your hands behind your head with your elbows open. Inhale and lift your legs and shoulders off the ground, being careful not to let your belly pop out. Exhale and bring your left leg towards your right elbow doing a chest twist. Repeat the exercise on the other side and continue the execution alternating legs.

Important : keep your elbows always open, remember to always keep the lumbar area on the ground and rest your head on your hands without straining your neck to avoid neck pain.

Duration: 30 seconds.

10 – Bridge

Starting position : lying on your back, with the feet on the ground open to the width of the pelvis, the arms along the body and the palms of the hands resting on the ground.

As you inhale, lift your pelvis by contracting your glutes and hold the position. Be careful not to lift your head so as not to contract the cervicals and not to arch your back. The body must be straight like a board.

Duration: 30 seconds.

11 – Lunge lunges

Departure standing . Bring your right foot and arm forward and bend your knees to 90 degrees, keeping your back straight and abs contracted. Push on the right leg and jump by bringing the left leg and arm forward. Alternate lunges.

Duration: 30 seconds.

12 – Side plank

Lie on your right side, legs straight, and lean on your right forearm. Breathing in, lift your hips off the ground and lift yourself up keeping your legs and back aligned. The belly should be in and the abdominals contracted. The body must be aligned. You can put your hand on your hip for support.

Repeat the exercise on the other side.

Duration: 30 seconds.

10 Exercises to Tone Every Inch of Your Body

Categorized as Fitness

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