Body Toning Exercises for Women

Excess fat is the most common problems among women these days. Busy lifestyle is one of the only reason that leads to weight issues. Every women wish to get toned and have an attractive body, which is again not possible after having some packed foods or high fatty foods and neglecting physical exercises. To get a fat free physic is not an easy task. It needs serious determination and some patience too, because it may take some time to see result of your hard work.

When you think about a toned body, you possibly also think a much toned upper or lower body or the whole body. Below are some common as well as moderate level toning exercises that almost every women can perform and shed some extra calories from whole body and attain an attractive physic.

List of Toning Exercises for Women

Upper Body Exercises

1. Push Ups – For women here is a modified version of push up. Stand down off your knees and put your hands on the ground, right under your shoulder and line up with your chest. Now slowly push up and repeat the workout fro 15-20 reps. Note your body from shoulder to foot should be tight.
2. Shoulder Press – Shoulder press is a very serious kind of strength training exercise for women that targets the shoulder muscles. Do not go with a very heavy weight start with light weight dumbbells or a barbell.
3. Lateral Raise – Lateral raise targets your shoulder and back muscles. Start with light weight dumbbells. Holding two light weight dumbbells, stand tall with feet hip-width apart. Now keeping your torso in a stationary position, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top and then release to the original position and repeat similarly for 10-12 reps.
4. Bicep Curls – One of the easy and the most effective exercises that trains the arm muscles. Take two light weight dumbbells, retract your shoulder blades and hold your elbow by your side. Now simply contract your biceps and release slowly to the original position. Repeat the exercise for 15 to 20 reps.
5. Triceps Kickback – This exercise targets the back muscles and triceps. To perform this exercise, stand with right foot in front of left and hold a weight on your left hand. Now lean forward with back flat; bend left elbow 90 degrees and slowly extend arm back, lifting weight as high as you can and release it slowly to the original position and repeat the exercise for 10-12 reps.

Lower Body Exercises

1. Plank – Plank is one of the most common lower body exercise. There are different versions of planks. It is seen that women get benefited from the front plank. To get a great benefit, come in the push up position, with the weight of your whole body on the forearms, elbows, and toes.
2. Stomach Crunch – Keeping your knees bent and hands behind your ears, lie down on the floor on your back. Now keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Repeat the exercise for 10-12 reps of 3 sets. Note- Don’t use your hands to pull your neck up.
3. Back Raise – This one of the most effect exercise targeting the abs muscles. Lie down on the floor on your chest and extend your hands outwards. Now keeping the legs together on the ground, slowly raise your shoulders off the floor, no more than 3 inches. Hold for some seconds and then lower down to the original position. Repeat the exercise for 10-12 reps.
4. Squat – Squat is one of the most important exercise that targets the lower body, especially thighs and butts, and requires extreme patience. Initially you may not be able to perform taking heavy weights. So start with light dumbbells and gradually starting increasing your workout intensity and see the difference.
5. Rope Jumping – These is a very common form of cardio exercise for women that can be performed anywhere, even in your drawing room. In the begging it may be bit weird for you but gradually it will okay and you would start enjoying. It targets whole body exercise, particularly thighs, calf and hips.