Lifestyle
5 Easy Toning Exercises You Can Do Anywhere
May 11, 2020
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Image by 5132824 from Pixabay

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Making time to exercise is so important. Staying in shape is one way to increase your life expectancy. Weight-bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

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The Bridge Butt Lift

The bridge butt lift Sounds like a plastic surgery technique but it is 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.

Squats

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 feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

Reverse Lunges

Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but 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 bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

Push-ups

This is a classic toning exercise that 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, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

Crunches

The last on the list of easy toning exercises is the crunch. Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in a sit-up position, lace your fingers behind your head. Squeezing 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 the starting position.

These five easy toning exercises can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

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About author

Heather Cooan

Heather is a marketing executive turned nutrition counselor, consultant, and educator. Heather is currently a Functional Diagnostic Nutrition Practitioner and Nutrition Therapy Practitioner candidate. Heather advocates for informed consent, bodily autonomy, and self-directed healthcare. She speaks and writes on nutrition and lifestyle interventions for improved health and wellness. Heather successfully avoided radiation and chemotherapy and healed her body of vulvar cancer utilizing a food-as-medicine approach combined with alternative and conventional interventions. Heather has also put two autoimmune diseases into remission (Hashimoto's and Lichen Sclerosus) and reversed estrogen dominance, insulin resistance, atherosclerosis, and fatty liver through diet and lifestyle change.

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