10 Exercises for a Toned Body
10 Exercises for a Toned Body2) Lunges
3) Deadlifts
4) Jumping Rope
5) Pushups
6) Dumbbell Rows
7) Pullups
8) Burpees
9) Bench Dips
10) Chinups/Pullups
If you’re looking to tone your body, it’s important to use exercises that work every part of your physique in order to get the best results. That’s why these 10 exercises are ideal for anyone who wants to have a toned body from head to toe. By focusing on doing the following movements regularly, you can achieve and maintain the physique you want without spending hours at the gym or eating special foods that you can’t afford or don’t enjoy eating.
1) Squats
There are few exercises that are more effective than squats, especially if you’re looking to tone your legs. You don’t need any equipment, just yourself and enough room to move.
2) Lunges
Lunges are a simple way to tone your butt, legs and core. Stand straight up with feet shoulder-width apart and hold weights out in front of you at chest level. Step forward with one foot, lowering yourself down until both knees are bent at 90 degrees or lower. Keeping your back straight and core tight, step back up to starting position; repeat on opposite side. Perform 15 reps on each side 2–3 times per week.
3) Deadlifts
Deadlifts, or dumbbell lifts, are a great compound exercise that work out several parts of your body. For instance, one study showed that they improve not only overall strength and flexibility, but also balance and coordination. To do them correctly: stand with feet shoulder-width apart holding dumbbells in each hand at sides; bend over so torso is almost parallel to floor; use your knees to help bring dumbbells to floor; push through heels as you return to standing position. Start with 5 sets of 10 repetitions on each leg. Switch legs every two weeks while continuing deadlifts with higher sets until you reach 10 sets of 10 reps per leg.
4) Jumping Rope
Jumping rope may seem like child’s play, but it’s actually one of the best exercises you can do. Jumping rope involves all of your major muscle groups—especially your heart and lungs—and lets you exercise without wearing yourself out too quickly. It also burns roughly 300 calories per hour, while toning muscles that are hard to reach with other exercises (e.g., toned arms and shoulders). Try jumping on an incline at least once a week to increase intensity; start off with 10 minutes, then work up to 15 or 20 over time. If you can't jump continuously without stopping, try holding on to something (e.g., a pole) until you get used to it.
5) Pushups
Pushups are one of best exercises to tone every inch of your body because you can make pushups harder or easier, depending on your fitness level. They’re not just for chest muscles—they work your core, shoulders and triceps too. If you do pushups from your toes instead of from your knees, it targets your upper pectorals even more. Do pushups three times a week and you’ll notice results in as little as two weeks! Try doing 10 sets of 10 reps each day with one-minute breaks in between sets—you’ll see serious results very quickly!
6) Dumbbell Rows
Holding a dumbbell in each hand, place your right knee and bent right leg on an exercise bench. Bend forward at your hips until your back is almost parallel to the floor, and let both arms hang toward the floor (keep your elbows close to your body). Lift both weights up toward your body, keeping them close to your sides as you lift; let them drop back down again. That's one rep. Repeat with your left leg and arm, then continue alternating until you've completed 10 reps per side.
7) Pullups
This classic upper-body exercise works your back, biceps, and forearms. Just try to keep your body as straight as possible while pulling yourself up. To make it more challenging, raise one leg or even both legs off of the ground—but be careful that you don’t swing forward or backwards. You can also do pullups on an assisted pullup machine at most gyms. For those who don’t have access to gym equipment, look into starting your own pullup bar in a box. A single unit costs around $20 and allows you to start doing bodyweight training anywhere you have access to something sturdy enough to support your weight, such as a door frame or tree branch.
8) Burpees
Getting in shape has never been easier, or more fun. The key to these moves is high-intensity interval training (HIIT), which can be easily achieved with burpees. Although there are many variations, basic burpees involve squatting, kicking back into plank pose, then jumping up and clapping your hands above your head (try not to let your knees touch!). Do three sets of 10 repetitions each day and you’ll see results faster than ever before. They’re also easy to scale up or down depending on your fitness level: rest between 30 seconds and one minute between sets if you need more time to recover, or try doing all three sets at once for a truly intense workout!
9) Bench Dips
Chinups and pullups are powerful upper-body exercises that also engage your lower body. Because you’re working two muscle groups at once, they burn tons of calories while also providing a full-body workout. Chinups are slightly easier than pullups, but both can be done with either an overhand or underhand grip. To do a chinup, grab onto an overhead bar with palms facing forward (overhand), shoulder width apart, then pull yourself up until your chin is over or above the bar. Repeat eight to 12 times. For pullups, put your palms facing each other (underhand) and position your hands shoulder width apart on an overhead bar.
10) Chinups/Pullups
Pullups and chinups are best for working your back, arms, shoulders, and biceps. For beginners, start with two sets of 10 reps of weighted pullups. In case you’re wondering how to do one: Grab a bar with an overhand grip (palms facing toward you) that's just beyond shoulder-width apart. Hang at arm's length with your body straight, abs tight, and knees slightly bent. Pull yourself up until your chest touches or almost touches the bar. Pause, then slowly lower yourself back to arm's length; repeat. You can make it harder by holding weights in each hand or wear ankle weights while doing so.
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