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Toning and sculpting exercises can improve your cardio fitness and energy level.
Sculpt and tone exercises focus on adding definition to your physique with high reps and low weight. These exercises help improve your circulation, metabolism and caloric burn, further enhancing the shape and definition of your muscles. Sculpt and tone exercises may be performed individually or as part of a circuit workout. Both methods should provide similar results if you maintain proper form and technique.
Sculpt and tone your arms, chest, core and back muscles with push-ups. Lie on your stomach on top of a mat or on the ground with your hands slightly wider than the width of your shoulders. Curl your toes under and extend your arms, raising your body off the floor. Pause for two seconds and then lower yourself to the floor by bending your arms. Repeat 10 to 15 times for one set. Perform three sets.
Target and tone your abs and lower back muscles with crossover planks. Assume a full push-up position with your arms fully extended, supporting your torso off the ground. Constrict your abs and pull your left knee toward your right elbow. Pause for three seconds and then return to the starting position. Then, bring your right knee toward your left elbow. Perform 15 reps per side, keeping your back straight throughout the exercise.
Lunges are good for sculpting and toning your legs and buttocks. Stand with your head, back and legs in alignment, your hands on your waist and your feet hip-width apart. Lunge forward with your right leg, lowering yourself by flexing your right knee and hip until your left knee is almost in contact with the floor behind you. Return to the starting position by forcibly extending your right leg and hip. Repeat by alternating the lunge with your left leg.
You may also lunge while holding light dumbbells in each hand to intensify resistance and increase tone. When using dumbbells, maintain the same form but keep your arms straight down by your sides, allowing the dumbbells to rest below your waist. For each leg, perform three sets -- with 15 reps in each set -- without dumbbells and then do three sets -- with 10 reps in each set -- with dumbbells.
Combine all three exercises into a circuit workout to burn more calories, increase circulation and enhance your sculpting and toning results. For example, perform 20 to 25 push-ups, rest for five seconds and then perform lunges for either two minutes without weights or one minute with weights. Rest for five seconds and then finish with crossover planks, performing 10 reps per side.