The first sign of fat is visible in the stomach and then moves to the thighs, butt, and the arms. You don’t notice the fat until you are unable to get into your favourite clothes or your clothes stretch too much. And, then you work on spot reduction, which is just a myth.
Spot reduction is a misguided view that a person can exercise and lose fat on a specific area of the body. When you work out to lose the fat, you lose it all over your body. So, considering this, here are the top 5 exercise that you can do to tone up.
Before you start it is also important to remember your diet, fitness workouts are fantastic but if you are not eating the correct food most workouts will not have any effect.
Take a look at our body shapes page to find your own body shape and see what diet is right for your body, a combination of good fitness routines and the correct diet is the only way to hit your personal goals.
5 – Toning Those Flabby Arms
Not only can you get rid of flabby arms but also tone them with dumbbells. The biggest advantage of using dumbbells is that you can do the exercises at home.
Hold a dumbbell in your right arm.
Raise it above your head, keeping your arm straight.
Lower the dumbbell arm behind the head and then bring it back.
Your left arm should not move during the exercise.
Repeat it with your right arm. Do 12 repetitions for each arm.
Start with light dumbbells and increase the weight gradually. Also, increase repetitions to 15 when you increase the weight. Don’t swing your arms when you are using the dumbbells.
4 – Toning Those Thighs
Your thighs and hips are a big trouble zone. This is where all the chocolates and cakes end up. Fortunately, you can fight the fat here with some exercises and portion control on snacks and food. Here is an exercise to help you tone your thighs.
Squats
Stand with arms at the sides, the feet together, and your weight on your right foot.
Bending at the knees, sit back on your right leg and raise your arms in the front.
When your thighs are parallel to the floor, stay in place and then do with the other leg.
3 – Toning Those Hips
Stand with bent knees and hold the wall for support.
Extend your flexing right foot and lift it at the side in an outward direction.
Don’t move your upper body when you are doing this.
Stay for a second or as long as you can hold and then bring your foot down, repeat with other leg.
Lunges
Stand with feet together, and hold dumbbells at the sides with palms facing thighs.
Move your left foot forward and bend your right foot at the knee at a right angle, keeping your back straight.
Move back to the initial position and repeat with the other leg.
2 – Toning That Stomach
Do core exercises to strengthen your stomach muscles. After you lose weight, there may still be some stubborn remaining fat. Do these exercises to tone your stomach.
Sit-ups
These are the best exercises for toning your stomach. Lie down on a hard surface like a yoga mat. Bend your knees and place your feet flat on the ground.
Link your palms behind your head.
Now, tighten your abdominal muscles and lift your head up, along with your shoulders.
Your feet should not move during this process.
Hold the position for 3 seconds and bring your head back down.
Repeat this about 10 times and increase to 20 times gradually.
1 – Plank Arm for Upper Body
Stand in the push up position; balance your body so that it forms a straight line from the top to bottom.
Move your feet apart (more than shoulder width).
Lift your left hand from the floor, bending the left elbow so that the hand is at the shoulder level. Stay in position for a few seconds and return to initial position.
Repeat 10 times.
Give these exercises a shot and you’ll start seeing improvements in as little as a couple of weeks. Remember to stick at your routine and you’ll achieve the toned look you’ve been dreaming in no time.
This article was written by the team at Orbit Fitness, an Australian treadmill supplier based in Perth.