Basic Toning Exercises for Women
Choose exercises that involve big and small muscles
A great set of toning exercises for women are those that require the big and small muscles, including the joints. It also burns a lot of calories, and if coupled with strength training, tones the muscles faster.
Why aim to grow muscles? Because increasing your lean muscle mass has positive effects on your metabolic rate. Muscles burn an extra 50 calories per day even when you are at rest. But if you are worried of bulking up like action movie actors (or Madonna), keep in mind that women have 10-30 times less muscle building hormones than the male body. Lets lose some weight first before we worry about being too toned!
Squats, Push Up, and Lunges
Three of the simplest exercises that women can include are the squat, the push up and the lunge. These targets the most problematic areas that women find – the thighs, the abdomen, and the arms.
The Squat
The squat begins from a standing position with hands on your side, each bearing weights. Feet should be apart in the same width as your shoulders. Toes facing forward. Keep knees aligned to the toes during the routine. Then slowly move your hips back. Bend your knees and hips to lower the torso and the weights on your hands until your thighs are parallel to the floor like, “sitting in a chair”. Return to upright position. Avoid descending too fast or flexing your torso too forward to avoid injuries.
The Pushup
The push up or press up is made from a prone position with hands placed apart with width a little wider than the shoulder’s. Push your body up until your body is in a straight line with no arch. Then descend by bending your elbows until your nose is almost touching the ground and in between your hands.
The Lunge
The standard lunge is performed with hands on hips then taking a step forward with one leg. Observe that the knee is over the ankle. Then slowly lower down until the back of the knee is almost to the ground. Then push off the front foot back to its original position.
How to make the exercises work even better
The squat, push up and the lunge are familiar and basic exercises. But if done correctly with the right form, intensity and repetitions, then it is certain you’ll get the results you want. Always make sure that the correct muscles are working out and that it is receiving the resistance it needs. Look yourself at the mirror to guarantee you are doing the movements with the right form. Only the correct movement counts so make it a goal to make every one count. Otherwise it will just be a waste of time.
The intensity level should also be maintained from the start of the routine until the end. Avoid rushing. Instead do every movement slowly and steadily. Feel your muscles working harder each time. Should you be feeling no resistance, try to add extra weights. 8-12 repetitions is the goal with the last few counts getting harder. So adjust your weights accordingly.
Challenge yourself with extra repetitions or more weights over time. Increase the range of motion. Go deeper in your lunge when ready for example. This result to better toned muscles within a short period of time and avoids exercise burnout.
I see women train in the gym, and they do a lot of abs, a lot of free weight, and god they look great!
I’d like to know if someone would be up for a challenge ‘a girl if possible..’, to make me a routine, to make me a training plan, and see the results I would get.
I’m not a female but may be able to help.
Firstly, it might be an idea to tell us what your goals are and then tell us exactly what the personal trainer is getting you to do.
Generally speaking, women do not need to train any differently to men. That being said, I am not sure of the reasoning of using all the machines over free weights, considering this is actually what you want to do. Doesn’t sound like they are very good personal trainer to me.
Are there other personal trainers in your gym? If so, talk to each one and ask what routine they would put you on. You may find a better fit for yourself. Seems to me a personal trainer should be like any other investment and you want the most/best for your money. Shop around in other words. If you are under a contract with your current trainer see if there is any way to break it without losing a lot of money (or it may even be worth it for you to lose the money). You need to have a good relationship with your PT and have every confidence that he/she is doing what’s best for you.
Good luck and don’t settle for less than you expect (i.e. don’t lower your expectations when someone else (your PT) isn’t meeting them).
I always urge to shed extra pounds from my hips, thighs, and butt area. With the help of personal trainer, I was able to lose weight effectively. Though there are some PT who misguides people with wrong workouts and diets. Everyone’s body is different, make sure that your PT provides you specific diet plan for your body.
Yes, squats, push-ups and lunges are the simplest exercises for women. When these exercises are not done properly it can lead harmful effects. So, always with the help of physical or Gym trainer carry out these workouts. They might guide and point out where you go wrong.
I work in a call center industry and work is just so stressful especially when you get calls from irate customers. But this did not make me feel bad. I always have a way of fighting stress and I do it by exercising. Me and my girlfriend can use the basic toning exercises on this post during our workout tomorrow. This will help her get a sexier and healthier body.
I agree with that Robin. I too happened to have the same dilemma. I could not get my trainer to give me something I want. Good thing I did not sign up for a yearly subscription. Now, I am just visiting sites and doing my own thing following the basic toning exercises posted online just like this post here. This is already helpful and you do not need to shell out some cash just to shape out your body.