health & wellness

13 Body Toning Exercises For Females

BP World Bureau | Nov 14 2019
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The feminine body is often associated with lean and toned muscles. Whether you want lean build or not, being toned is never a bad thing. It is not only about looking good but building strength. The rule of weight training for a toned body is lightweight with high reps. Heavyweight will lead to building bulky muscles and low reps also will give undesired results. While your workout routine will be targeting the entire body, few areas of the female body like thighs, arms, and stomach deserve focus as they are important to reproductive health and vulnerable to fat build-up. This is easier than it sounds to achieve with a well- thought regime. Here are 13 body toning exercises for females.

1. Weighted Jump Rope

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This is an easy exercise that you can practice at home. It is like a full-body workout to turn to if you miss going to the gym one day. It elevates your heart rate and you will be burning about 200 calories in 15 minutes. Other than strengthening and toning your calves, thighs, stomach, lower back, forearms, and shoulders, jumping rope improves balance and eye-hand coordination.

It will also help you to build bone density which will help you to maintain strong bones as you grow older. If you are new to this exercise, start with 15 minutes (3-4 times a day) and slowly work your way up to 30 minutes.

Also read: Seven Yoga Poses That Help To Reduce Backpain

2. Rowing

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You don't necessarily have to be on a boat and resort to nature to practice rowing. 20 minutes on the machine in the gym will give you the same results. This is one of the best body toning exercises for females. It is an excellent way to tone your calves, quadriceps, hamstrings, hip flexors, glutes, core muscles, chest, upper back, and triceps. It also functions as a lighter form of cardiovascular workout. Toning the core muscles is essential for the health of your overall body. If you are one to easily get bored, rowing is the perfect exercise for you because it is similar to actual rowing.

3. Side Plank

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Side planks are another way to build core muscles and strengthen your body. It will tone muscle groups including abdominals, obliques, glutes, hips, shoulders, and arms. If you are aiming for a lean waistline, you must include side plans to your routine. It will also save you from back injuries. Start by holding the position for five to ten seconds. Perform three to five sets. Once you are able to hold the position for 20 seconds, you can do it five times a week to strengthen your arm more.

Also read: What To Eat After Your Workout? 12 Foods For Post Workout Diet

4. Lunges

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If you want to build more and more strength in your legs and lower part of the body, lunges are the perfect exercise. It promotes functional movement while making glutes and legs strong. While doing lunges, make sure that your left knee doesn't extend past the left foot. The same rule applies to the right side as well. Ensure that your upper body remains straight and keep your shoulders relaxed. Maintain the chin up by staring at an imaginary spot so that you are not looking down. Maintaining a straight line is key to doing the lunges right. Repeat three sets of 10 reps for the left leg and right leg

5. Squats

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Women love squats because they are like an elixir for glutes. They make the lower body strong lower back flexible. They also tone some of the largest muscles in the body which leads to burning a lot of calories. You will be bracing your core while doing squats which is great for core strength. All you have to do is to ensure that your knees don't bend inward or outward. Squats are popular among the best body toning exercises for females. You can start with a set of 20 reps and slowly work your way up to three sets.

6. Pushups

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There are hardly any workout routines that don’t involve pushups. They may seem tough but once you understand the technique, it is as easy as any other exercise. It is one of the most effective bodyweight moves you can perform. They build upper body strength and work triceps and shoulders. Once you start doing them regularly, they can strengthen in the lower back and core too. If you have flabby arms and want to have strong, toned arms, pushups are the place to begin. You can start by doing a set of 20 pushups every day.

7. Burpees

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Burpees are tough. There is no denying that. But we love it because it is a super-effective whole-body move that burns a lot of calories. If you are into cardio, burpees are the best body toning exercises for females. They boost cardiovascular endurance and strength of various muscle groups. Burpees will tone your arms, back, chest, core, glutes, and legs. If you are planning on doing high-intensity interval training in the future, burpees are a good place to start. It is the perfect one for those who want to shed extra fat before building strength and toning the body. They burn up to 50% more fat than any other form of exercise. Beginners can do 10-15 burpees per minute and slowly increase it to 20. You can do 20 burpees in a minute if you don a burpee every three seconds.

Also read: Simple Yoga Steps That Will Help You Lose Baby Flabs Post Delivery

8. Glute Bridge

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Glue bridge works well for your hips and thighs. Make sure that your arms remain straight on your sides palms facing down. If you are doing it right, you will soon feel a burn in your glutes and hamstrings. It improves hip mobility and strengthens the lower back. If you have a desk job that has made your back stiff, glute bridge is the best thing for your back. You will be burning around five calories every minute but the lower back will be benefiting a lot more than that. Start with three sets of 12 reps.

9. Bench Press

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A bench press is a weight training exercise for the upper body. It works the muscles in your chest, triceps, and anterior deltoids. However, women who are aiming to tone their body should be lifting using weight. It improves muscular endurance and prepares the muscles for other exercises like push-ups. On the basis of the muscle group you want to tone, you can choose traditional bench press or incline bench press or decline bench press or narrow grip bench press. You can start with three sets of 10 reps a day.

10. Deadlift

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It is one of the best exercises for your butt and rear chain. It works with the muscle groups of glute, lower back, front thighs, rear thighs, and adductors. It involves the neck, calves, and abdominal muscles as well. Since it strengthens the back, it will improve your posture by stabilising core muscles. If you don't have time for an elaborate workout routine, you can just do deadlifts because it involves all muscle groups. In fact, it also burns more fat than a round of jogging. Deadlifts have a bonus benefit too. It improves the grip which makes it a great option to train your forearms. The number of deadlifts and the weight is decided by the trainer after assessing your bodyweight.

11. Twisting Mountain Climbers

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It is one of the easiest exercises for women and you can do it at home without any help. You will be standing in a plank position and bringing the knee to the opposite elbow and alternating legs quickly. You can start by doing this for 60 second every day. Once you are ready to do it for three to five minutes, take a 15-minute-break after every 50 or 60 minutes. This will increase your heart rate and boost cardiovascular health. Since it works a bunch of muscles simultaneously, it boosts metabolism, agility, and flexibility. It is particularly beneficial to your triceps, deltoids, abs, back, hip flexors, quads, hamstrings, and butt. It is best for those who want to tone their legs and butt.

12. Triceps Kickback

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The back and upper arms are stuck with stubborn fat that refuses to leave without a fight. The large muscles in this area - triceps are important for elbow, shoulder, and forearm movements. Stabilising triceps will build upper body strength. Triceps kickbacks are often done with dumbells and try to choose weights that are slightly challenging. Start with three sets of 15 reps.

13.Swimming

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If you are not one to spend a lot of time in the gym, swimming is the solution for you. And it is completely okay not wanting to go to the gym. Some people find it boring and don’t like working with machines. If you are one of those people, feel free to jump into the pool because swimming is one of the whole body toning exercises for females. Water ought to make them happy. Swimming helps you to build muscle strength and develop endurance. It is a full-body exercise that involves every major muscle group in the country. While you kick back and stroke, your muscles are working hard to keep you afloat. If you are doing it right, it will lengthen the muscles and tone the entire body.