Toning Exercises

This total body workout plan is designed for beginners. You don’t need a gym or any expensive equipment, all you need is weights to do the toning exercises or if you don't have any weights use something similar . Toning exercises will help you to develop the basic components required to improve your overall fitness. These are:

• Muscular endurance: To help you perform everyday tasks more effectively.
• Cardiovascular (CV) fitness: For your heart and lungs.
• Flexibility: To help increase the range of movement in your joints.

Try this very simple and basic plan of toning exercises for six weeks.
Getting fit is completely in your hands. You have the tools; all you have to do now is make time & take action.

Exercise	Preparation	Action	Illustration
Dumbbell Squat Works: Legs, bum and core 10 to 15 Repetitions 1 to 2 Sets	Stand in proper alignment, at shoulder width, holding dumbbells to the sides (Keep neutral spine).	Draw your belly button inward toward your spine. Allow yourself to lower to a squat position under control without compensation. Extend your hips, knees and ankles to a standing position.
Dumbbell Chest Press (Bench or Stability Ball) Works: Chest • 10 to 15 Repetitions • 1 to 2 Sets	Sit on bench or stability ball with two dumbbells. Position your feet straight-ahead and slowly lie on bench or stability ball with proper posture (neutral spinal curvature). Position dumbbells perpendicular to ceiling (straight up).	Brace the spine by drawing your navel towards the spine and squeezing your bum. Pelvis should remain stable throughout the entire exercise. Slowly lower the weight, maintaining the wrist position over the elbows. Only move as far as you can maintain balance and core stability. Perform repetitions SLOWLY to enhance stabilization strength. It is important NOT to let your back arch at any time during the movement. Keep feet pointing straight ahead.
Dumbbell Bent Over Row Works: Back • 10 to 15 Repetitions • 1 to 2 Sets	Position yourself as pictured, in neutral spine Grab the dumbbells with an overhand grip. ALWAYS MAINTAIN NEUTRAL SPINE!	Draw the elbows back Allow for smooth and natural retraction of the shoulder blades. Gradually return to the starting position
Standing Toning Exercises
Dumbbell Shoulder Press Works: Shoulders • 10 to 15 Repetitions • 1 to 2 Sets	Begin with good posture, shoulder blades relaxed and pulled back. Maintain good posture throughout movement Keep the stomach tight and maintain a neutral spine	Position feet shoulder width apart, pointing straight ahead. Start with the dumbbells at shoulder height, palms facing inward. While maintaining total body alignment, push the dumbbells into full extension overhead. AVOID letting your back arch at ANYTIME
Dumbbell Tricep Extension Works: Backs of the upper arms • 10 to 15 Repetitions • 1 to 2 Sets	Stand upright Raise the dumbbells at shoulder width above your head	Bend both arms at the same time at the elbows gently lowering the dumbbells behind your head Extend the elbows back to the starting position Maintain a neutral spine throughout the exercise
Dumbbell Bicep Curl Works: Front of upper arms • 10 to 15 Repetitions • 1 to 2 Sets	Stand on both legs with feet pointing straight ahead and knees slightly flexed. Hold the stomach in tight throughout the exercise. Hold a dumbbell in each hand with arms extended by the side of body.	Maintaining level hips and the with the stomach pulled in, perform a bicep curl by flexing the elbow. Keep shoulder blades retracted throughout the exercise. Slowly lower the dumbbells back to the side of the body by extending the elbow. See this in action click the link > toning exercises
Lying Down Toning Exercises
Sit Up Works: Stomach • 10 to 15 Repetitions • 1 to 2 Sets	Position yourself as pictured, lying on your back with your knees bent Draw the stomach inwards so your lower back is in contact with the floor or mat. Place both hands on your thighs	Gradually curl your torso upwards shortening the distance between your chest and stomach Glide your hands up the tops of your thighs until you touch your knee caps Keep your neck in line with your spine Gradually return to the starting position
Alternate arm / leg abdominal raise Works: Back • 10 to 15 Repetitions each side • 1 to 2 Sets	Lie on your front, arms straight out in front of you	Position feet together Raise your right arm and left leg at the same time Lower slowly back to the starting position Repeat with opposite arm and leg Keep your neck neutral with the rest of your spine
	for related topics to toning exercises see our Stength Exercises page

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