Toning Exercises
Body parts which women target for toning are the areas where they tend to deposit more body fat.
These problem areas are as follows:
• Lower/Upper Back
• Thighs
• Knees
• Buttocks
• Hamstrings
• Back Of The Arm
• Below The Navel
• Hips
Women carry more body fat than men by nature so have to often work that little bit harder to lose body fat.
If you want to tone the above areas, you have to choose exercises which specifically target these muscles and require full range of motion.
Here is a list of the best toning exercises for each area and the specific muscles they develop:
1. Squats
• Thighs
• Buttocks
• Hamstrings
• Hips
• Lower Back
• Abs
2. Romanian Deadlift
• Lower Back
• Hamstrings
• Buttocks
• Hips
• Upper Back
• Abs
• Shoulders
3. Dumbbell Lunges
• Thighs
• Buttocks
• Hamstrings
• Calves
• Abs
4. Leg Press
• Thighs
• Hamstrings
• Buttocks
• Calves
5. Bench Press
• Middle Chest
• Front Shoulders
• Triceps
6. Incline Dumbbell Bench Press
• Upper Chest
• Front Shoulders
• Triceps
7. Face Pulls
• Rear Shoulders
• Upper Back
• Biceps
8. Machine Lat Pull
• Upper Back
• Rear Shoulders
• Biceps
9. Seated Row
• Middle Back
• Rear Shoulders
• Lateral Shoulders
• Biceps
10. Seated Dumbbell Press
• Lateral Shoulders
• Upper Back
• Triceps
11. Tricep Press
• Triceps
• Front Shoulders
12. Alternating Dumbbell Curl
• Biceps
• Forearms
• Front Shoulders
13. Glute Ham Raise
• Lower Back
• Hamstrings
• Buttocks
14. Barbell Hip Thrust
• Hips
• Buttocks
• Hamstrings
15. Plate Twist
• Abs
• Hips
• Lower Back
16. Leg Raises
• Abs
• Lower Back
17. Plank Hold
• Abs
• Hips
• Lower Back
• Shoulders
You can select exercises from this list and group them into upper body and lower body days. Ideally you should workout 4 days a week for best results.
Here is a sample workout schedule:
Monday – Lower Body
1. Squats
2. Dumbbell Lunges
3. Glute Ham Raise
4. Plate Twist
5. Plank Hold
Tuesday – Upper Body
1. Machine Lat Pull
2. Incline Dumbbell Press
3. Seated Dumbbell Press
4. Tricep Press
5. Leg Raises
Wednesday – Rest or Cardio
Thursday – Lower Body
1. Romanian Deadlift
2. 45 Degree Leg Press
3. Barbell Hip Thrust
4. Plate Twist
5. Plank Hold
Friday – Rest or Cardio
Saturday – Upper Body
1. Bench Press
2. Seated Row
3. Face Pulls
4. Alternating Dumbbell Curls
5. Plank Hold
Sunday - Rest
Perform 3 sets of 8 to 12 reps per free weight and machine exercise with 2 minutes rest between sets. Always observe good form and precise technique.
For core exercises, perform 3 sets of 10 to 15 reps except for the Plank Hold where you should do 5 sets of 10 second planks. Your rest period for the abdominal exercises should be 90 seconds between sets.
With consistency, dedication and patience you could have the toned body you’ve always dreamed about!
