Top 10 Body Toners
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
counts, as healthy
exercise so long as you do it
stretching and flexing before and after a
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,
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
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
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.
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
fitness, specially if you wish to look young. As you
skin sags, becomes droopy and there
is general dullness.
The equation is simple; regular toning
exercises = strong muscle.