toning workouts for women
Toning Workouts for Women
Fight flab from head to toe with these proven toning workouts for women. Read the Buzzle article to get information on strength-training exercises that will tone your entire body.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
Triceps
| Days | Types of Exercises | ||
| Mon | Biceps | Stomach | Back Muscle |
| Tues | Stomach | Thighs | Biceps |
| Wed | Glutes | Triceps | Stomach |
| Thurs | Stomach | Thighs | Hip |
| Fri | Biceps | Back Muscle | Stomach |
| Sat | Stomach | Thighs | Hips |
| Sun | Glutes | Triceps | Stomach |
- Hold a 5-lb dumbbell in your right hand.
- Stand straight, keeping your feet shoulder-width apart, and slightly bend your right elbow.
- Lift your right hand, bring it over your right shoulder; hold the position when your upper right arm is parallel to your ear. This is your starting position.
- Point the elbow towards the ceiling, hold the position, and slowly lift your forearm upward.
- Exhale when you lift your forearm towards the ceiling.
- Keeping your arm in a straight line, pause for a second.
- Inhale, and bring your forearm back to the starting position.
- Do 3 sets of 15 reps each on both arms. If you don't have weights, you can perform this exercise with a resistance band as well.
- Take a pair of 5-lb dumbbells in your hands. Stand straight, keeping your feet shoulder-width apart.
- Bring your hands in front of you and lock both elbows near the waist.
- Keep both palms facing upward and slightly bend your elbows; this is your starting position.
- Exhale, and lift both your arms bringing the dumbbells closer to your shoulders.
- Hold the position for a second, inhale, and bring the dumbbells back to the starting position. Do 3 sets of 15 reps.
- When you're at the gym, sit upright on the lat pulldown machine, with your feet planted firmly on the floor.
- Grab the bar above you with both the hands, keeping the distance wider than your shoulders. This is your starting position.
- Exhale, and pull the bar closer, towards the back of your shoulders.
- Make sure your back is straight during the workout. Hold the position for 2 seconds.
- Inhale, slowly release the bar, and bring it back to the starting position. Do 3 sets of 15 reps each.
- At the gym or home, place an exercise mat on the floor, and lie upside down on it.
- Keep your legs close to one another and place your fingers on your head.
- Extend your elbows as wide as you possibly can. Now contract your back to go into the next step.
- Exhale, and lift your head and shoulder blades off the floor.
- Let your pelvis press down to the floor as you hold the position for 2 seconds.
- Inhale, and come back to the starting position. Do 2 sets of 5 reps each.
- Place an exercise mat on the floor with a stability ball on top.
- Lie down on the mat and place your legs on the stability ball.
- Make sure that your knees are positioned at a 90º angle, and your hands are behind your head. This is your starting position.
- Extend both elbows and lift your chin towards the ceiling.
- Exhale, and lift your shoulder blades off the floor.
- Hold the position for 2 seconds and return to the starting position.
- Don't strain your neck while doing the workout. Do 2 sets of 15 reps each.
- Place an exercise mat on the floor and lie with your back on it. Lift both the legs till they make a 45º angle to the floor.
- Slightly bend your knees, place both hands behind your ears, and press your lower back into the floor. This is your starting position.
- Slightly lift your back as you bring both your arms together and point them towards the knees.
- Exhale, straighten both arms, contract your abs, and hold the position for 2 seconds.
- Inhale, and come back down to the starting position. Do 2 sets of 10 reps each.
- Hold a 5-lb dumbbell in your right hand and stand with your feet shoulder-width apart. This is your starting position.
- Exhale, and swing your right hand over your head as you move it towards the left side.
- Straighten your arm and place the forearm closer to the right ear.
- Hold the position for 2 seconds and inhale to come back to the starting position. Do 3 sets of 15 reps each on both hands.
- Sit in a chair while keeping your back straight and both legs planted firmly on the floor.
- Keep your legs shoulder-width apart and place a small exercise ball between your knees. This is your starting position.
- Contract your stomach muscles and squeeze the ball as strongly as you can.
- Use your inner thigh muscles to squeeze the ball.
- Hold the position for 2 seconds and release the pressure to come back to the starting position. Do 3 sets of 10 reps each.
- Place an exercise mat on the floor, put ankle weights on both the legs, and lie down on your right side.
- Keep both legs straight with your ankles close to each other. Your right hand should be straight, placed right above your head with the left palm flat in front of you, on the floor. This is your starting position.
- Rest your head on the right hand and balance your body with the left hand in front of you.
- Exhale, slowly lift your left leg, and stop when it's at a 45º angle from the floor.
- As you lift your left leg, contract your stomach, and keep the sole of the feet flat.
- Hold the position for 2 seconds and bring the leg back down to the starting position. Do 3 sets of 15 reps each on both the legs.
- Stand behind a chair and place both hands on it. This is your starting position.
- Place your weight on the chair and swing the right leg backwards.
- Keeping the left leg planted firmly on the floor, while you raise the right leg as far away from your body as possible.
- Contract your butt and keep the right leg straight.
- Hold the position for 4 seconds and come back to the starting position.
- Do 3 sets of 15 each on both the legs.
- Stand straight with feet shoulder-width apart.
- Place your arms on the hips and raise your right knee upwards.
- Hold till your thigh is parallel to the floor.
- Slowly swing your right foot towards the front.
- Hold the position for 2 seconds and return to starting position.
- Do 2 sets of 10 each for both legs.
- Place an exercise mat on the floor and kneel down on all fours.
- Bend your elbows, place your forearm on the mat, and balance your weight on the knees and hands. This is your starting position.
- Exhale, and do a kick with your right leg, going backwards. Keep the leg as high as you can.
- Hold the position for 2 seconds and bring the leg back to the starting position. Do 3 sets of 10 each on both the legs.