Everyone wants to get a toned body, but it takes too long for most people to stick with it. While you won’t get anywhere without a little determination and a lot of effort, it doesn’t always have to take you years to achieve. You could be on your way to a stronger body in just six weeks. These exercises are great for improving your muscle tone, shedding excess fat and streamlining your body to create that body you’ve always dreamed of. Of course, there are other aspects of creating this body than just exercising – you’ll need to follow a healthy diet and ensure that you maintain a healthy lifestyle as well. But these toning exercises are fantastic at tightening up your muscles to create a toned physique.
Barbell Hip Thrust
To begin with, sit on the floor with your knees bent and your feet flat on the floor, then lean your upper body against the bench. Place a barbell or a body bar across your hips and hold it with both of your hands, then pushing through your heels, raise your hips until your body forms a straight line from your shoulders to your knees. Slowly lower the weight back to the starting position, and that’s one rep. You need to repeat this for 10 to 12 reps.
One-Arm Bent-Over Row
Place your left knee on a bench and your right foot on the floor next to it. Lean forwards to place your left hand on the bench as well, then reach down with your right hand to lift a dumbbell off the ground, with your palm facing in. You need to keep your back flat throughout, then bend your right elbow and squeeze your shoulder blades together as you pull the dumbbell up your side until it reaches your rib cage. Slowly lower back to the start, and that’s one rep. Do eight to ten of these and then repeat on the other side.
Goblet Low-Box Squat
Holding one end of a dumbbell with both hands, with your elbows bent and close to your body, stand facing away from a bench or box which sits at or below knee level, with your feet shoulder-width apart. You need to maintain a tight core as you slowly sit your hips back until you’re seated on the bench, keeping your knees in line with your toes. Pause, then press through your heels to return to the starting position. That’s one rep – do eight to ten. If you want, you can point your toes outward to up to 30 degrees if it helps you keep your heels on the floor throughout the exercise.
Incline Bench Press
Pick up a dumbbell in both hands and lie facing up on a bench, which should be set at a 45 degree incline. Position the weights at your shoulders, elbows bent, and brace your core, then press both weights up until your arms are fully extended. Lower back down to the starting position and that’s one rep. Do five to eight of these and then move on to the next exercise.
Plank
Begin by placing your forearms on the floor, with your elbows directly under your shoulders. Extend your legs to create a straight line from head to your heels, then contract your core, glutes and quads. Hold this position for 30 to 90 seconds then release. This exercise is brilliant for tightening up your core muscles and strengthening your back for a toned body.
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