Advertising and the entertainment industry make us believe that if we do not have the ideal body, then we are not attractive.
At first glance, it may seem like a crazy idea. However, the reality is that these high standards of beauty have affected thousands of people around the world. Especially young people, whose bodies are barely in formation.
In fact, the problem has become so serious that some adolescents have resorted to suicide, as they cannot bear the pressure that other people exert on them. It is understandable that things like this happen, since nobody likes to be rejected. On the contrary, we always seek the acceptance of others and we like to feel part of the herd.
In their quest to achieve these goals, some resort to cosmetic surgery. They risk their lives and spend thousands of euros to get the perfect face and a toned body that, looking in the mirror, leaves them satisfied with a pleasant feeling of well-being.
Now, is that the solution to the problem? Is there no other alternative? What can be done to tone the body? The answer lies in a good exercise routine.
Of course, it is natural that you have no idea how you can start. But, you have nothing to worry about. We are here to give you the help you need.
In this short article you will learn what exercises you need to do to show off a slim and well-toned body. So, when you go to the beach or want to wear an evening dress, you can feel comfortable with how you look.
Of course, this is not about blowing and making bottles. That is, you will not achieve results overnight. It will only be with effort.
Instructions for toning the body
If we want not only to improve our physical appearance, but also to enjoy good health and high self-esteem, exercise is one of the best options available to us.
In fact, it helps us improve our cardiovascular health, our physical resistance, reduces stress and helps us feel better about ourselves. However, it is undeniable that, thanks to exercise, we can also get rid of body fat and tone our body.
Some people put off exercising because they don’t have enough time to do it. They may think they need about two hours of training, or maybe more. However, the truth is that you don’t need more than about 20 minutes a day to get the results you want.
For them to have the expected effect, you must do the exercises in a row, with about 10 or 20 repetitions of each one. Then, you should rest for about 2 minutes and start the routine again.
It should be noted that you should not do every day. About 3 times a week will be enough for you to start noticing the difference.
The first of the exercises is plank with leg raises. This is ideal for toning the body. It requires you to tense a muscle and hold it in a certain position for as long as necessary.
The procedure is very simple. You should lie on your stomach with your back straight. Then, raise both arms, resting on your elbows. As for the feet, these should be pointed. Now, the purpose is to stay in that position with force.
Then, raise your left leg, wait a few seconds, and return to the starting position. Do the same with your right leg and start the cycle again until you can hold the position in good shape.
If this is your first time doing this exercise, don’t worry. Lift each of your legs about 5 times and then move on to another exercise, so you don’t push yourself more than you can really give.
There is also the Burpee. This exercise not only helps tone your body, but also makes you lose fat.
To carry it out you must stand up with your arms relaxed. Then you must bend down, so that the palms of the hands are resting on the ground and the knees are bent and separated from each other.
Then, kick your legs back together in one fell swoop, just as if you were going to do push-ups. After that, he returns to the previous position, that is, with his legs bent. Finally, you should return to the starting position. That is, stand up and with your arms relaxed. It is important that you repeat this sequence 10 to 20 times.
On the other hand, you can incorporate the abdominal wheel into your exercise routine. Without wanting to lie to you, this is a fairly complex exercise. However, it brings many benefits to your abdominal area, among them we can mention that you will be able to tone it.
To do this, you must have the help of a roller. Get on your knees with your hands one on each side of the roller. You will then need to move the roller forward until the body is fully extended. So that your belly almost touches the ground.
Extend as far as you can, when you reach that point, exhale and return to your starting position. Repeat this exercise a maximum of 10 times. It should be noted that you must make an effort to execute it correctly, since otherwise you could damage your abs, which we do not want to happen for anything in the world.
Including the fit ball pelvic lift can be very helpful. In fact, it is a great exercise to tone the body.
To do this, you must lie on your back, fully stretched out on the ground, with your arms at rest and your knees bent on the fit ball. Inhale and push hard with your feet to be able to separate your buttocks from the ground.
Stay in that position for a few seconds and exhale as you slowly lower yourself off the ground. That is, they must be elevated. You can do 10 to 20 repetitions of this exercise.
Finally, we can’t leave out bicep lunges. This is an exercise that is ideal for toning. In addition to that, it requires a great effort in the abdominal area. But, by executing it, you will also be exercising your legs, glutes and biceps.
The starting position is standing with arms extended to the sides, holding dumbbells in each hand.
Take a step forward so that you can form an inverted V with your legs. Bend the leg that is in front until it forms an angle of about 90 degrees, while the other knee will be parallel with your body, a few centimeters from the ground.
Stay in that position and then flex your arms, lifting the weights using your biceps. Then return to your starting position and repeat the exercise about 10 times.
At this point, you may think that this is all you need to do to tone your body. But what else do you need to know?
What do you need to tone the body?
To be able to perform this training routine, you will only need a fit ball, dumbbells and an abdominal wheel.
You don’t necessarily have to buy them. You can ask the gym if they rent these instruments or even if you have a friend, who goes to the gym frequently, ask him if he can lend you them just for a while, until you get the desired results.
You will also need sportswear, since this is the most comfortable, and remember that you must be as comfortable as possible to perform the movements that we have indicated. Try to wear the same type of clothing that you would wear to the gym.
Just because you do the exercises at home doesn’t mean you’ll work less. On the contrary, since it is a routine of only 20 minutes, it is necessary that you do your part and add intensity, if you do so, you will not be dissatisfied.
Now, you must not fool yourself, in order to tone your body, you will require, more than effort, a lot of patience. Since it is worth considerably reducing your percentage of body fat, and that is not achieved overnight.
For example, losing inches from the waist can be a very slow process, depending on the percentage of body fat you have. In addition, in this process not only physical training is necessary. Physical, psychological and nutritional variables also have a great impact.
Usually, we focus on one thing and put the rest aside. When in reality it is a whole conglomerate that we must work with. Therefore, it is important that you be objective with yourself and that you accept what your limitations are. Sure, as far as possible, strive to overcome them.
On the other hand, in order to see the results, that is, to have a toned body, you must combine strength training with aerobic work. It is not recommended to take only one, because the final result would be different from what you planned to achieve at the beginning.
In addition to all of the above, it is important that you keep in mind that it is not about doing hundreds of repetitions of the same exercise, you must combine them and, above all, try to do them as well as possible.
When you begin to see that the routine becomes very easy for you, it will be time to add more intensity to it.
But, what other tips should you take into account to achieve a toned body? We will be looking at it below.
Tips for toning the body
Realistically, to get a toned body, it’s not enough just to exercise. It is important that you seek advice to change the way you currently eat.
From the moment you decide to look better, you should start eating healthy foods. Otherwise, instead of losing fat and weight, you would be wasting your valuable time. Which we don’t want to happen.
Therefore, get to work and lower the carbohydrate-rich foods. In fact, if you can remove them, it would be much better. Eat more protein and vegetables.
Nutritionists recommend eating about 5 times a day, this will help speed up your metabolism and you will feel less hungry. Of course, this does not mean that every time you sit down to eat you should serve yourself large amounts. Rather, since you will eat more times a day, the amounts should be smaller.
That is, in addition to breakfast, lunch and dinner, it includes two snacks. One mid-morning and one mid-afternoon. Preferably try to make them dry fruits, some juice or another food rich in fiber.
Don’t be fooled by consuming light products. The marketing industry can make us believe that, by consuming them, we will be losing calories, but the truth is that these products are not recommended for weight loss, since they generate as much or more amount of fat and sugar than what they claim to eliminate. Which reminds us that all that glitters are not gold.
It is also recommended that you practice other disciplines such as yoga or Pilates, since these training methods have many postures that will help you tone your abdomen. Of course, this must go hand in hand with what we have already indicated above.
As a last recommendation, we will tell you that you must adapt to change. It’s not easy to start a new routine, but remember why you’re doing it. That will help you stay motivated and focused.
Soon, this new routine will be part of your day to day and, naturally, you will dedicate those 20 minutes of training to feel better.