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Top 10 Body Toners
Your body is designed to keep moving. Stop for long periods and it simply
loses its full mobility, potentially most
mobility problems endured in old age have
their roots in sedentary habits established by the middle years. Experts
estimate that keeping fit can extend your life by about two years. Any
form of
movement from dancing to yoga counts, as healthy exercise so long as you do it
regularly.
Remember- Gentle
stretching and flexing before and after a workout helps
prevent strain
and injury to the muscles and joints. Hold each stretch for 15 to 20 seconds.
Begin with relaxing your body after a
warm-up and then go about
stretching the
neck, shoulder, arms, and
legs
 WAIST TONER
:
Stand with your feet shoulder-width apart, knees slightly bent. Rest your hands
on your hips and keep your back straight and shoulders down. Facing forward,
bend your torso to the right, until you feel the stretch in your left side.
Begin with a round of 15 building up to 25 bends on each side.
 FLATTEN YOUR STOMACH
:
 Lie on your back, knees bent, feel flat on the floor hip width apart.
Supporting but not pulling your head with your hands curl your upper
body forward off the ground. At the same time, breathe out and
pull in with your
stomach
muscles. Slowly lower your back to the floor, breathing in. Repeat
- 10 building to 20 times.
 FLATTEN YOUR STOMACH :
 Lie on your back
arms at your sides. Bend your knees and raise your legs in the air, crossing
your ankles. Breathe out, and pull your stomach muscles in, as you roll your
hips up toward your ribs in a tiny controlled movement. Hold and breathe in.
Then breathe out as you roll your hips back down. Always keep your back pressed
to the floor. Repeat - 10 to 20 times.
 A TIGHT STOMACH :
 On all fours knees, below your hips and your elbows, below your shoulders with
your forearms for balance. Straighten your right leg out, behind you and lift
it to hip level. Slowly lower. Keep your stomach muscles pulled in
throughout this exercise. Repeat - 15 building to 25 times each leg.
  SHAPE UP HIPS AND LEGS
:
Stride forward with your right leg. Keeping your back straight and
hips forward bend both keens until the left almost touches the floor behind you
and the right leg is at right angles. Feel the stretch. Repeat - 10 to 15 times each leg.
  FIRM FRONT OF THIGHS :
Holding a chair for support, stand straight and turn your legs out
slightly from the hips, so your knees face outward. Raise the right leg as high
as you can in front of you aiming for waist level. Lower slowly. Repeat - 15 to 20 times each leg.
 FIRM INNER THIGHS
:
 Lie on your back, legs bent. Raise your knees, directly above your
hips and lift your lower legs so that they are parallel to the ground
. Press your back into the floor. Part your legs, as far as you can to
the sides then squeeze them back together. Rest your arms out at your
sides for balance or place your hands on
your inner thighs for resistance. Repeat- 15 to 20 times.
  TONE FRONT OF ARMS AND SIDE OF
BACK :
Sit on a stool, and place the dumbbell weighing - 1/2 kg to 2 1/4 kg -
on the floor next to your right foot. Rest your left forearms over your thighs
for support. Lean forward flattering your back. Pick up the weight with your
right hand and draw it up to your armpit. Lead with your elbow and keep your
arm close to your side. Slowly lower, without letting the weight touch the
floor. Repeat - two to three sets of eight repetitions both arms.
 TONE
BACKS FOR ARMS
:
 Sit knees hip width apart . Hold a weight in your right hand and raise
straightening your arms . Place your left hand below your right elbow and
lower the weight behind you until your elbow points upward . Perform, two to
three sets of, eight rep.
  SHAPE YOUR SHOULDERS
:
Stand with feet hip width apart toes forward. Holding a weight 1/2
kg ( 1lb) to 1 1/2 kg (3 lb) in each hand start with hands and keeping palms
facing down raise arms out at the sides to shoulders levels. Hold for a count
of five then lower slowly. Repeat - three sets of eight repetitions. Rest between each set.
Toning exercises are an important
part of all-round fitness, specially if you
wish to look young. As you age, your muscles loose strength. The skin sags,
becomes droopy and there is general dullness. The equation is simple; regular toning exercises = strong muscle.
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