The Optimal 5 Exercises for a Completely Toned Body
Nowadays, more and more people are becoming aware of the essential role physical activity plays in the quality of our overall health and well-being. Without doubt, being physically active on a regular basis is capable of bettering our health and lowering the chance of severe illnesses like type 2 diabetes, heart disease, as well as cancer. Working out and being physically active on the daily for a minimum half an hour will definitely make things better for you on various levels!
The Advantages of Physical Activity
As emphasized on Better Health, exercise and balanced physical activity bring the following benefits:
- Maintains a healthy weight
- Balances the blood cholesterol levels
- Decreases the blood pressure
- Minimizes the chance for heart attacks
- Increases the energy levels and boosts the mood
- Helps you to sleep better and feel more relaxed
- Makes the bones, muscles, and joints stronger
- Lowers the risk of falls
Furthermore, several studies have shown that exercise can be of great aid for people suffering from depression. This is believed to be a result of the ability of exercising to avert negative thoughts or distract us from our daily worries and when we go to the gym, we also get an additional opportunity for social contacts. Being more physically active has the power to make changes in the brain chemicals, including the endorphins, stress hormones, and serotonin, as suggested on Better Health. Also, workout is one of the optimal ways to tone and shape our body; but do we really know what it actually means to “tone the body”?
Most people think that this stands for increasing their definition and making the muscles firmer through increased repetitions with lighter weight. However, “tone” merely describes the muscles’ state. When you are resting, the muscles are in partial contraction so that they are prepared for action. In fact, the muscles’ tone is involuntary and it can therefore not be changed by lifting weights in a specific way, as pointed out on Very Well Fit. Nonetheless, throughout the years, the meaning of “tone” has been redefined to mean how defined our muscles look and how lean we are. Lean is considered to be an individual who has low amount of body fat and visible muscle definition.
The 10 Best Exercises to Define the Muscles & Look Leaner
As seen on Health Line, these fitness plan comprised of 5 powerful exercises is the ideal workout routine that is not difficult and it will help you keep the body shaped for a lifetime. The first positive results in terms of balance, strength, and endurance are visible after a month (even though you can perform the exercises just twice per week). Let us check out all of the exercises in detail below.
According to Nicole Davis, pushups are a basic, yet potent bodyweight move due to the numerous muscles involved for their performance.
How to do it: Get in plank position and keep the core tightened, the shoulders pulled down and back, and the neck should remain neutral. Next, bend the elbows and start lowering the body down to the floor. Soon as the chest grazes the floor, prolong the elbows and go back to the previous position. Make sure you maintain the elbows close to the body while doing the movement. Do three sets of as many repetitions as you can.
- Dumbbell rows
This compound exercise is ideal for a shaped back and stronger muscles in the upper part of the body. Opt for a dumbbell with a moderate weight and squeeze at the top of the movement.
How to do it: With a dumbbell in each hand (no more than 10 pounds if you are a beginner), bend forwards at the waist so that the back is in a 45-degree angle with the ground. Do not arch the back and leave the arms straight down. The neck should be in line with the back and the core involved. As explained on Health Line, begin with the right arm and flex the elbow and pull the dumbbell upwards toward the chest while engaging the lat and then stop below the chest. Then, return to the primary pose and repeat the movement with the left arm. Do 3 sets of 10 reps.
This exercise is highly beneficial for the whole body and it will enhance your cardiovascular endurance and strengthen the muscles.
How to do it: In a standing position, place the feet shoulder-width apart and the hands down at the sides of the body and then lift and straighten them in front of you and begin squatting; when the hands reach the floor, pop the legs straight back into a position for a pushup and do it. Return to the primary pushup position and jump the feet to the palms by hinging at the waist. Make sure the feet get as close to the hands as possible and place them outside of the hands if needed. Next, stand up and bring the arms above your head and jump. Perform 3 sets of 10 reps.
This is a great exercise meant for the muscles in the abdominal area, according to Health Line.
How to do it: Lie down on the ground with the back and bend the knees, keep the feet flat on the floor, and place the hands behind the head. Start rolling up from the head and engage the whole core; never strain the neck while doing the upward movement. As soon as the chest reaches the legs, starting going back down to the starting pose. Do 3 sets of 15 repetitions.
- Glute bridge
This movement involves the whole posterior chain which will contribute to perkier buttocks. Let us check out the movement together!
How to do it: Lie down with the back on the floor and bend the knees whereas the feet need to be flat. Straighten the arms at the sides of the body with the palms faced down. Then, push through the heels and elevate the hips off the ground and squeeze the glutes, core, and hamstrings. Make sure the upper part of the back and shoulders contact the ground. The core down to the knees needs to be in a straight line. While at the top, hold the pose for 2 seconds and then go down. You need 3 sets of 12 repetitions.
Good to Know: Remember that when you work out, you need to make room for pushing yourself more. Therefore, challenge the body gradually by including more weight, adding five more repetitions, and tacking on a jump to moves like lunges.