Effective Toning Exercises for Women

Posted on February 13th, 2012 by womensfitness in Fitness Programs

toning exercises for women bicep

It’s hard thinking about the best toning exercises for women because there are so many! There are so many tools and toys now to use in the gym that it’s hard to know which one to choose. How about a combination? Some of the most effective and efficient toning exercises for women come from movements that work multiple muscle groups at the same time. We usually think about going to the gym and on Monday, we’ll do upper body and on Tuesday, we’ll do lower body and continue to switch off. What about getting a total body workout with these multi-muscle toning exercises for women? Let’s give it a shot.

Toning Exercises for Women Using a Bosu

Why use a Bosu? Well, why stand on the floor when you can stand on something that is a bit unstable but will offer you better results? By using a Bosu, you really engage your core because you have to balance- no matter if you’re standing on the blue side or the black side. So, here are a few great toning exercises for women using a Bosu.
This move will combine squats and shoulder presses. You can do this exercise standing on the blue side or the black side. The black side will be more challenging as it is harder to balance. You may need help (maybe just the use of a wall) to stand up and adjust your feet. You want your feet about hip or shoulder distance apart, facing forward. Holding the weights at your cheap cialis online shoulders, squat by bringing your hips back (same form as if you were on the floor). Keep your chest up. As you stand up, press the weights up over your head into a shoulder press. Bring them back down to shoulder level and repeat. Depending on what size weight you are using, try 2-3 sets of 10-15 reps. This particular toning exercise for women works your deltoids, quads, hamstrings, glutes, and calves!

Toning Exercises for Women Using Kettle Bells

This kettle bell exercise will begin in plank position. With your hands directly underneath your shoulders, move from an all-4’s position to a straight plank with your toes into the floor. Keep your body in a straight line, including your head (be sure not to drop it down or lift it up- just keep it as a continuation of your spine). This move may be advanced for beginners, so if you are having trouble, try dropping to your knees. With the kettle bells next to your hands, place your hands on top of the bell and grip the bell. You may also grab the handle, but be careful- if the weight is too small, you may become off balance and fall. You should now be in a plank while holding on to the kettle bells. Grasping your right kettle bell, lift it up into a row position: bring your elbow up toward the ceiling while keeping it close to your body. Lower it back down to the floor and repeat on the left side. Be sure to concentrate on proper form, and try to keep your hips square to the floor. Be careful not to shift your weight in order to compensate for your upper body strength. These toning exercises for women are only a few examples that work multiple muscles at the same time and really give you a complete workout. Try these and check out our other articles in our “Fitness Programs” section for more ideas!

Photos courtesy of tiltcreations.blogspot, athenafit.com & marieclaire.com


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