Summer has arrived ! It’s a good motivation to sculpt your body! So how about some toning exercises for your arms, abs and glutes?
Here are fourteen key exercises for you to create your own workout. Spend the next few weeks getting stronger and building muscle mass by alternating exercises.
No gym needed – this is a ” home workout ” that requires little to no equipment. You can add resistance bands and dumbbells to enhance some of these toning exercises. Water bottles can also do the trick. Use your Polar Ignite 2 to track your progress. Decide on the exercises you want to do, add them to your workouts and adapt them to your needs.
CREATE YOUR OWN WORKOUT
Mix up your workout by selecting seven to ten exercises from the suggestions below to create your own circuit, making sure to include exercises that cover your abs, legs, butt and arms.
Start with an easy five-minute warm-up, like light yoga or stretching . Then do 12 to 20 reps of each of your selected exercises to complete a circuit. Do your circuit at least twice to see the benefits.
Change your routine with new exercises each session, so that your workouts are more effective!
REINFORCEMENT EXERCISE IN STANDING POSTURE
180 JUMPS
A simple exercise but a great way to work on your heart rate during your circuit. With this exercise, combine reinforcement and cardio!
Advice : jump while simultaneously turning your body from left to right. Jump again, turning to the other side. Two jumps = one repetition.
ABDOMINAL STRETCH
A great exercise for warming up or cooling down at the end of your workout. Imagine the stretch you do in the morning.
Tips: With your feet hip-width apart, raise both arms above your head. Cross your fingers and push your palms up so that your hands are facing outward. Lower your shoulder blades while keeping your hands as high as possible and push your hips forward. This will stretch your abdominal muscles.
ARM/LATERAL RAISE
Creating a classic T shape with your arms is a great way to tone your arms, upper back, chest, and shoulders. This simple exercise can be done with resistance bands or small weights for an added challenge.
Advice : With your feet hip-width apart, contract your gluteal and abdominal muscles. Make sure your spine is straight and your hips are facing forward. With your arms straight and your hands at your sides, rotate your arms so that your palms are facing forward. As you inhale, raise both hands until they are at shoulder height, then lower them as you exhale. 1 movement = 1 repetition.
BICEP CURL
This simple exercise requires resistance bands or light weights to get toned arms. Strengthening your biceps is also good for your shoulders.
Tips: If you are using elastic bands, place them under your feet. With your feet hip-width apart, contract your gluteal and abdominal muscles. With your elbows tight to your sides, hold your weights or bands with your palms up, ideally at hip height. Slowly and steadily bring the weights/bands back towards your body to your shoulders. Hold, then slowly with control, lower the weights/bands back to your starting position.
EXERCISE WITH DUMBBELLS
Another bicep exercise that also works your upper back and chest. Choose dumbbells with a moderate weight as this movement is a bit more difficult.
Tips: With your feet hip-width apart, lean forward at hip level with your dumbbells in your hands. Your back should be just above horizontal with the floor with your neck aligned and your knees slightly bent. Pull your elbows and the weights up, squeezing your shoulder blades together, while keeping your back at the same angle. With control, lower the dumbbells to your shins.
SLOTS
You don’t need any equipment for this workout. This is an exercise that is great for your hips, buttocks and thighs.
Tips: With your feet hip-width apart and your hands on your hips, lunge forward with your right foot. Once in a split position, slowly lower your left knee until it is hovering just above the floor and both of your legs are at a right angle. Rise slowly then bring your right foot back to stand beside your left. Repeat on the opposite side.
SHOULDER PRESS (WITH OPTIONAL SLITS)
This is another great strength training exercise to do with resistance bands or dumbbells. It is possible to perform it in static or integrate a lunge to make your training more dynamic. Ideal exercise for the shoulders and upper back.
Tips: If you are using elastic bands, place them under your feet. With your feet shoulder-width apart, stand with your arms bent, elbows bent to the sides, and your hands holding bands/weights by your shoulders. Slowly straighten your arms, rotating your palms so they face outward until they meet above your head without raising your shoulders. Then return your hands to their original position. For a lunge, stand tall with one foot forward, then drop your back knee as you raise your hands.
SQUATS
This exercise is known for toning your buttocks, but it’s also great for increasing your leg flexibility and strengthening your core.
Try it: With your feet shoulder-width apart, stand with your hands at your sides. Bend your knees and squat down, lowering your buttocks while raising your arms in front of you for balance. Be careful not to let your knees go past your toes, but instead focus on pushing your butt off while keeping your back straight.
WINDMILL ROTATION STRETCH
A classic toning exercise ideal for the lower back and hamstrings. By performing this posture you will feel like you are in a fitness video from the 90’s 😉
Tips: With your feet shoulder-width apart, inhale as you raise both arms to shoulder height. Keeping your legs, arms, and back straight, bend forward as you exhale, lowering your right hand to touch your left toes while looking at your left hand, which is extended directly above you. Inhale as you return to a standing position with your arms extended. Repeat on the opposite side. Each side = one repetition.
GROUND REINFORCEMENT WORKOUTS
BACK EXTENSION
This simple exercise is great for working lower back muscles and core strength. It’s the perfect warm-up for breakdance moves.
Tips: Lie on your stomach with your arms and legs fully extended. Simultaneously lift your arms, chest, and legs off the ground and hold them. Slowly lower your chest and limbs to their original position. Repeat.
PUSH UPS
A classic exercise found in all types of workouts as it is effective at simultaneously working your upper body and abs at the same time. If the push-ups are too difficult, bend your knees and place them on the floor with your feet elevated instead.
Tips: Start in a classic push-up position, with your hands under your shoulders, your arms straight, and your toes tucked in. Make sure your palms are flat, your fingers pointing forward, your core is engaged, and your legs are straight. Keeping your back straight, bend your elbows and lower your body so that you float just above the floor. Tap to return to your original position.
SIT-UPS
Another classic toning exercise, this one is great for working the hip flexors, abdominal muscles, lower back, and lower leg muscles. It’s important that you keep both feet (or heels) on the floor at all times – don’t ask someone else to hold them for you.
Tips: Lie on your back with your knees slightly bent and your heels on the floor away from your buttocks. Bend your arms, with your elbows out, and place your hands near your ears. Engage your core and use it to pull your upper body into a seated position, before slowly returning to your original position.
STOMACH CRUNCH
Not to be confused with a sit-up, a crunch is a smaller movement that focuses only on your abdominal muscles. So if you want to work on your Six Pack, this exercise is for you.
Tips: Lie on your back with your knees slightly bent and your heels on the floor away from your buttocks. Bend your arms, with your elbows out, and place your hands near your ears. Engage your core and make sure your lower back is firmly planted in the floor. Raise your shoulder blades slightly off the floor, then slowly lower them.
TRICEPS DIP
Finally, this seated exercise tones the muscles in the back of your arms – your triceps. It also activates your core because you need it to keep your hips off the ground. For more challenge, place your hands on a bench, chair, or step.
Tips: Sit on the floor with your knees bent and your feet on the floor. Place your hands on the floor behind you and rotate your arms so that your wrists are at the back and your fingers are pointing forward. Lift your hips off the floor without locking your elbows, then slowly bend your elbows, dropping your hips so they float just above the floor. Go up.
