4 TONING EXERCISES THAT YOU CAN DO ANYWHERE
If you`re not a fan of gyms and weights, or you don`t have enough time for going to the gym, read this article and find out how you can tone and tighten your muscles at home. These exercises are simple but very effective, and they do not require much time. Try and see the positive changes on your body.
For best results, do each movement should for 60 seconds with a 20 second rest period. Try running through the routine once (5 minutes in total) then repeat this routine as you gain strength.
WALL PUSH-UP’S
Wall push-up is simple but effective exercise that will tone your whole body. Wall push-ups utilize your own body weight as resistance. Therefore, they can be performed nearly anywhere and without any additional equipment. They’re considered a modified version of the traditional pushup
To do wall push-ups: find a flat and sturdy wall, stand six inches away from that wall and place your hands shoulder width apart on it. Step back until the balls of your feet are firmly placed into the ground and your heels are off the ground. Take a deep breath as you descend towards the wall (while keeping your glutes flexed) and exhale air as you come up.
Extra tip: If a full step back is too difficult, try taking a few mini steps closer to the wall and work your way up to taking a full step back.
FLOOR DIPS
The exercise requires you to lift your own body weight, so how challenging they are depends on how much you currently weigh. There are numerous benefits to dips, including the ability to build strength in multiple upper-body muscles simultaneously.
According to Gram, floor dips are perfect, because they allow you to maintain proper form and target your arms in the workout. To do floor dips sit on the floor with your knees bent and your feet and fingers facing forward, almost like a crab walk. Then tighten your core and glutes to raise yourself off the floor until you are in a reverse table top position. Lower your body by bending your arms. This will activate your triceps while keeping your legs and glutes raised and away from the floor. Extend your arms to raise yourself back to a tabletop passion and repeat.
Extra tip: If you are new to this workout and don’t have core control, it is ok to touch the ground slightly.
HALF CIRCLE ROTATIONS
Half arm circles are an easy exercise you can do anywhere, inside or out. Arm circles require little time, yet reap great benefits when you do them regularly. You don’t need any special exercise equipment for arm circle exercises. In fact, you need no equipment at all.
Half circles are a much better exercise than whole circle rotations because they keep you focused and work your deep tissue muscles by changing directions.
To do half circle arm rotations, stand shoulder width apart and hold your arms out to the side. With your palms facing the floor rotate your arms in a half circle forward until your thumb is pointing towards the ground, then rotate back to the original position. Try to keep your elbows locked for maximal muscle activation and to maintain control throughout the workout.
Extra tip: Think of the motion as a slap forward and a slap back.
WEIGHT FREE ROWS
You may consider Rows as a workout that needs weights to be effective. The truth is, by creating a fist with your hand your muscles will be efficiently activated and receive a substantial workout.
To do weight free rows, bend forward slightly by hinging at the hip, bend your elbow at your side, and pull your arms back without bending your elbow. This workout will target your biceps, back, and triceps.
Extra tip: For maximum effect, try to keep your arms close to your side.
Source: http://www.justnaturallife.com/
