Exercises to tone every inch of your body

Keep it simple

Daily exercise can be a good way to optimize your health. It’s easy to become overwhelmed by the many options and endless information. Don’t worry! We have your back (and your body)!

You should notice improvements in muscular strength, endurance, balance, and coordination after 30 days.

 These exercises will rock your body!

The best way to get results in your fitness program is by following these simple steps: You should keep the fuss at a minimum and focus on the essentials.

Lunges

A well-rounded exercise program should include balance exercises. Lunges promote functional movement and increase strength in the legs and glutes.

1.  Stand straight up with your arms at your sides and your feet shoulder-width apart.  
2.  Move forward with your right foot and bend your right knee. Stop when your thigh meets the ground. Your right knee should not extend beyond your right foot.  
3.  Keep your right foot up and push it upwards. Then, return to the original position. You can do the same with your left leg. This is one repetition.  
4.  For 3 sets, complete 10 reps.  
5. Pushups

Give me 20 pounds! Pushups can be one of the most simple but effective bodyweight moves. This is because they require a lot of muscle recruitment.

1.  Place your hands on the floor and place your arms on a plank. Start in a plank position. Your core should be tight, and your shoulders back and down.  
2.  Start to lower your body to the ground by bending your elbows. Once your chest touches the floor, bend your elbows to extend your elbows. Then return to the beginning. During the movement, keep your elbows close and your body in line.  
3.  As many reps as you can, do 3 sets.  

You can still do a pushup but not with the same form. If that happens, you can try a modified stance on your knees. This will allow you to reap many of these benefits while also building strength.

Squats

Squats improve lower body strength and core strength. They also increase flexibility in the hips and lower back. They engage the largest muscles of the body and are a great way to burn calories.

1.  Stand straight with your feet slightly wider than your shoulders and your arms extended at your sides.  
2.  Keep your core firm and your chest up. Next, raise your hips and bend your knees like you will sit down in a chair.  
3.  Keep your knees straight and your hips aligned with the ground. Next, lower your legs until your thighs touch the ground. Then, bring your arms forward to a comfortable position. After a moment, pause and then stretch your legs.  
4.  Do 3 sets of 20 reps.  

Standing overhead, dumbbell presses

Compound exercises are great for busy bees because they use multiple joints and muscles. They work in many parts of your body simultaneously. Standing overhead presses are great for your shoulders and engage your core and upper back.

Equipment:10-pound dumbbells

1.  Start with a lightweight dumbbell set — 10 pounds is a good starting weight — and stand straight up. Place the dumbbells overhead, so your upper arms are parallel with the floor.  
2.  Start to brace your core and push upwards until your arms reach the top of your head. Your neck and head should remain stationary.  
3.  After a short pause, bend your elbows to lower the weight until your triceps muscles are parallel to the ground again.  
4. Do 3 sets of 12 reps.  

Dumbbell rows

These will make your back look amazing in your dress. But dumbbell rows are another compound exercise that can strengthen multiple muscles in your upper arm. Make sure you use a medium-weight dumbbell to ensure that the movement is fluid.

Equipment:10-pound dumbbells

1.  Begin with one dumbbell in each of your hands. For beginners, we recommend not exceeding 10 pounds.  
2.  Your back should be at 45 degrees to the ground. Do not arch your back. Let your arms hang straight down. Make sure your neck is aligned with your back. Engage your core.  
3.  Start with your right hand and bend your elbow. Next, pull the weight up towards your chest. Engage your lat and stop just below your chest.  
4.  Reverse the order and continue with the left hand. For three sets, repeat this one time.