To perform tone-ups at home, you will need some knowledge of these exercises and motivation. If you are looking forward to taking up a workout routine at home, you may want to invest in an aerobic step box and some weights.
It is better to use filled water bottles or sealed tins of soups, etc. as weights, instead of dumbbells. If you have a staircase at home, the first step of the staircase can be utilized as your step box as well.
Most of the free hand exercises, which are done in a gym, can also be done at home. Never skip the warm up before performing the toning exercises. Warm up is essential for any exercise routine. Also, do not forget to do the stretches at the end of the workout.
These exercises will have to be done at least three times a week to get the desired results.
This is a multipurpose exercise. It works almost all the muscles in the legs and tones them up as well. Here is how to do this wonderful exercise. Stand in an open space and keep about shoulder width distance between the legs. Now, step your right leg forward with a giant step. Keep your hands on your hips so that you are able to balance your weight.
Using the muscles of your leg, slowly come up and repeat this exercise for 1 set * in the beginning and then gradually you can increase the number of sets.
* - 1 set will have 15 repetitions.
* - 1 set will have 15 repetitions.
Take shoulder width distance between your feet and extend your arms in front of you. Slowly lower your torso, as though you are about to sit on a chair. As you do this, make sure your knees do not go further than your feet. Hold in this position for 5 seconds and slowly come back to the starting position. Start off with 1 set, only to increase it gradually.
Inner Thigh Toning Exercises
Women are known to have heavier inner thighs. However, with right exercises, they can also be toned easily.
In case you choose to do this exercise on the step box, step one foot on the step box and duck toe both the legs. Now, lower your torso till your thighs are parallel to the floor. Hold in the position for a few seconds and then return to the starting position to repeat the exercise for 1 set initially. Repeat it with the other leg on the step box for 1 set.
Inner Thigh Lateral Raises
Sleep on one side on a mat, for example, on your right side. Fold the leg at the knee, which is touching the ground and support your neck with your right hand. Now slowly lift your left leg and make a big circle with it in the air, both clockwise and anti-clockwise. Repeat this for 1 set and then change sides and repeat on the other side as well.
Leg Toning Exercises
You can use step box or first stair of a staircase for this exercise. Step the right leg on the step followed by the left leg. Now step down with right leg first and then the left leg. In the next iteration, step up with left leg first and step down also with left leg first. Repeat this exercise for 15 counts for each leg.
You can do this exercise to get well toned calves. As a matter of fact, calf muscles respond faster to exercises. You may make use of the window pane for support.
Face the window pane and take support, now slowly raise your body, till the weight of the body is balanced on your toes. Hold in this position for a couple of seconds and return to the starting position. Start with 2 sets, then you can increase the number of sets gradually.
If you have weights at home, you can use them or use sealed tins. Hold dumbbells in both your hands and tuck your elbows on your waist. Alternately, fold your hand and bring it towards your shoulders. Release and repeat with the other hand. You can start off with 1 set and then increase the number of sets and also the weights.
These exercises are also easy and help in toning the triceps. Hold a bottle filled with water in one hand. Lift up your hand and let the bottle be behind your head. Slowly extend the hand up in the air and bring it down to repeat the exercise for 1 set. Then, change sides and repeat the exercise on the other hand.
Combine these toning exercises at home with some cardiovascular exercise. You can choose to jog or march on the spot or skip with a rope. All you will need is to spare about half an hour to 45 minutes three times a week for these exercises.