6 Exercise Routines to Strengthen and Tone Your Body
It may not feel like it yet, but spring is literally right around the corner.
And you know what that means—summer isn’t too far off, either. This means short sleeves, bathing suits, and generally showing off those sexy shoulders, arms, chest, and legs.
But are your shoulders and all the rest really sexy? Or has winter taken its toll?
Don’t Let Summer Send You into Hiding
If you aren’t quite fit and toned yet, spring and summer can easily become your least favorite seasons.
Don’t worry, though – anyone, no matter where they are right now on their fitness journey, can easily strengthen and tone their body within a matter of weeks. We’re giving you the lowdown on five exercise routines that effectively strengthen and tone your entire body—and fast, too.
Overheard tricep extensions. In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears. Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head. Bend your elbows so you return to the start position. Double up the dumbbells, if this seems too easy.
Bicep curls. Kneel down with one knee up and one knee down on the floor. Pick up one of your heavier weights in the hand opposite the “up” knee. Starting with your arm straight by your side, curl the dumbbell up through its full range of motion. Make sure to keep your elbow “glued” to your side. Lower down to the start. Do 15, then switch sides for 15 more.
Shoulder cycles. Standing with feet hip-width apart, hold a light weight in each hand, close to your sides. Raise your arms straight in front of you, so they’re parallel to the floor (hands facing in). Open your arms out to the sides so they are nearly, but not quite, at a 180-degree angle. Lower your arms down to the start. Do 6 cycles in this manner, then switch directions so you’re raising arms out to the side first, then closing them in toward center, then lowering down, for another 6 reps.
Low-belly leg reach. This exercise targets corset and six-pack. How to do it: Lie face-up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 12-15 reps.
Donkey kickbacks. A killer move that burns calories as it strengthens your core. Directions: Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping abs engaged, bring right knee to your nose. Then kick right leg straight out behind you, squeezing your butt; keep lower abs contracted and hips facing the ground to protect your back. Do this 10 times, and you’ll definitely break a sweat.
Calf stretch. This exercise loosens calves and prevents cramping, which can increase your risk of injury. Directions: Sit up straight on an exercise or yoga mat. Bend your left knee and place your left foot on the floor for support. Straighten your right leg and flex your ankle. Using a band, towel or your hand, pull the toes on your right foot toward you. Hold for 15 to 20 seconds, working out any tension in your calf, then switch sides and repeat.
Standing dumbbell calf raise. This exercise is fantastic for targeting the gastrocnemius, the muscle that gives that curved definition just under the backs of your knees. Directions: Stand upright holding a dumbbell in each hand, by your sides. With your toes pointing forwards, raise your heels off the floor by contracting your calves. Hold the contraction for a second. As you inhale, return to the starting position by slowly lowering your heels.
Tiptoe plie squat. This exercise targets your inner thighs and is sure to make them rock hard. Going on tiptoes also tones your calves and strengthens your glutes. Directions: Stand with your feet wider than shoulder-width apart, with your toes pointed out at 45 degree angles. Engage your core and hold your arms in front of your chest for balance. Lift your heels off the floor and squat, keeping your knees above your ankles. Pause, then squeeze your glutes to stand up and slowly lower your heels.
Chair squat: This is a perfect move for beginners. You’ll only need a chair for this one. Directions: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.
Toe taps. This exercise really tones of the lower, looser part of the butt. Directions: Lie on the floor with your arms on your sides. Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor. Slowly tap your left toes to the floor, then your right. Alternate tapping feet for one minute. Tough, isn’t it?
Lunges. This exercise really targets your butt, making it rock hard. It also gives you a great stretch through your glutes. Directions: Stand with your feet together and your hands firmly on your hips. Then lunge forward with your right leg. Jump up, switch legs in midair, and land with your left leg in a forward lunge. Rest. Continue these explosive lunges, alternating sides, for one minute, keeping aware of any pain. Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees—make sure it aligns with your ankle.
The Right Med Spa Treatment Can Boost Your Fitness Fast
If you notice that exercise isn’t producing stellar results, then you may need a little extra help getting the body you’ve always wanted. Luckily, there are three med spa procedures that produce amazing results:
Firm up with VelaShape, the only FDA-cleared body contouring device. It effectively and safely contours, shapes and slims the body by reducing cellulite and firming problem areas — all in as little as four treatments.
With VelaShape you can take your fitness goals to the next level.
What’s more, their cellulite was reduced by up to 63%. Another clinical study showed that 85% of patients saw their thighs shrink up to three inches!
Science shows that VelaShape works. People in clinical trials experienced an average of half an inch to a full three inches of circumferential reduction in treated areas after a series of four treatments. What’s more, their cellulite was reduced by up to 63%. Another clinical study showed that 85% of patients saw their thighs shrink up to three inches!
Tone up with Thermage, a clinically-proven, unique radiofrequency treatment that can firm problem areas on the body. Only one treatment is needed, and results last up to ten years!
Thermage tones you by transfering heat to the epidermis, which not only encourages collagen production, but also tightens existing collagen. Thermage effects this partly through radiofrequency technology, which produces electrical currents that causes collagen within the skin to contract and gradually reform. This is why most individuals experience dramatic tightening and smoothing of the skin over the six months following treatment. Since the outer layers of the skin are unaffected, there is almost no recovery time involved.
You’ll need only one Thermage treatment to reap all the benefits of its innovative technology. During the several months following treatment, you’ll see dramatically tighter, firmer and smoother skin.
Zero in on problem areas with Zerona—a cutting-edge body contouring procedure that effectively removes excess fat without any negative side effects. It emulsifies fat, enabling patients to lose inches from their waist, hips, and thighs.
Combined with a diet and fitness program, Zerona can take your bod to the next level. Zerona utilizes cold laser technology, which emulsifies fat and allows it to move to interstitial space. More specifically, the cold laser technology’s low-level laser stimulation exclusively releases the cellular contents of fat cells while leaving the capillaries and other cells within the interstitial space intact. By disrupting the cell’s membrane, the cell then releases its fat contents. Once the fat contents are released, the body’s lymphatic system absorbs it. Basically, Zerona procedures cause fat cells to shrink, resulting in a loss of inches on areas such as your waist.
Zerona treatments are so effective that most patients experience an average loss of 3.64 inches on their waist, hips, buttocks and thighs in a matter of weeks. Some patients even witness a nine inch circumferential reduction after their first series of treatments, and results can be seen in as little as fourteen days.
Eat Right, Exercise Hard, and Make LaserAway a Habit
Need to get fit fast? Come to LaserAway—we offer the most service options of any national skincare provider. Our staff is highly trained, experienced and certified in administering laser and other dermatological procedures, and we only use innovative techniques and cutting-edge laser technology. Our aim is to make your experience with us comfortable, enjoyable and satisfying. If you would like to set up a free, no obligation consultation, please email us at LaserAway.net or call us at (888) 965-2737. We look forward to helping you sculpt an amazing body!