5 Easy Toning Exercises to Do Anywhere

Going on Holiday? A business trip? No time for the gym or workout?

Here are 5 Easy Muscle Toning Exercises to do anywhere!

Whether it’s a long holiday weekend or a hectic work schedule that’s keeping you from the gym or your workout,  you don’t have to skip exercise. These muscle toning exercises can be done using your own body weight. That’s right, weight-bearing exercises aren’t just for bodybuilders. And yes, these are easy!

Why weight-bearing?

As we age (especially those over forty), we begin to lose muscle mass.  For women especially, bone loss leads to osteoporosis, the body in need of calcium will steal it from your teeth and bones.

Building muscle not only increases mass and strength; it also increases bone density.

At T-Squared Vancouver Personal Training, I encourage my clients to do exercises when and wherever they can — even during a commercial break or coffee break.

So find a small space in your hotel room, your patio, in front of the TV…

And start these five easy toning exercises right now!

1. 1. The Bridge Butt Lift

      – Sounds like a plastic surgery technique.  Naw, it’s just an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder-width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles, and lift your butt off the floor as high as you can, ultimately you will want to be able to have a straight line from your shoulders to your knee.  Hold the position for a count of five to ten seconds if you are just beginning, or you can do it for 1 min or longer, then release it down to the floor. Try 3 sets of 15 if you can (adjust as needed). ADVANCED: Use an inflatable ball like these guys for that extra burn.

      https://youtu.be/54bJKGCKo94

   2. Squats

      – Squats work the Glutes, the hamstring muscles, and the quadriceps. If you aren’t sure of proper form, you can use a chair or hire a personal trainer near you in Vancouver. Stand with feet shoulder-width apart and firmly planted. Push your butt back as if you were preparing to sit in a chair. Pull in your abs tight like your sucking your belly button to your spine and keep your upper body upright to avoid slouching.  Remember to breathe. There’s this vicious rumor going around breathing helps us maintain life. Once you reach the chair level, stop and hold the position. If you need a chair or exercise ball, use them and sit down and hover just above the chair for a count of two to five. Release. At the lowest point, make sure you place all of your weight on your heels for balance and maximum toning. Try 3 sets of 15 if you can (adjust as needed). Pro Tip: For better posture, lean against an inflatable ball on a wall (as shown above).

       

   3. Reverse Lunges

      Lunges work the quadriceps, hamstrings, and core muscles but can be hard for those with knee problems. However, reverse lunges tone the right muscle groups with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it back until you are in the lunge position: the front leg is bent at a 90-degree angle; the back leg is extended (on the ball of your foot).  From this position, lower your back leg until that knee almost touches the floor. Hold for a count of two or longer and return to starting position. Try 3 sets of 10 if you can (adjust as needed). Pro Tip: Use T-Squared Gravity Machines for better lunges that challenge your core stabilizers.

   4. Push-ups

      – This classic toning exercise works the upper body and core, arms, plus chest muscles. If you aren’t comfortable or strong enough to perform a push-up on your toes, start with a modified push-up on your knees. Be sure your elbows are slightly tucked into your body and your back is straight as you lower down and press your body up to the starting position. Try 3 sets of 10 if you can (adjust as needed). If they are too hard, shorten the lever and move your hands closer to your knees.

   5. Crunches– Abdominal muscles can be worked every day to build strength and muscle tone. Here’s how: Lying on the floor in a sit-up position, place your fingers behind your ears, not gripping your head. Next, squeeze your abdominal muscles; lift your upper body until your head, shoulders, and upper back come off the floor. Hold for two to five count and return to the starting position. Start with 1o. Increase sets only if you’re able to crunch without straining your neck. Pro Tip: Kids, don’t try these without an adult fitness trainer present.

There you have it. Five easy toning exercises you can do anywhere. Anytime.

Try doing these five or ten minutes each day — you will see a difference. Remember, the best thing about exercise is that its effects are cumulative. Keep at it, and you’ll see results! If you need help, please visit our Personal trainers for a free consultation and workout. (link to contact form)