Stomach Toning Exercise

Who doesn’t want to flaunt a flat, toned belly? Your protruding tummy makes you look clumsy and unattractive. A toned stomach is the fancy of everyone and regular toning of your abdomen muscles can give you the desired effect. This article brings you some of the highly recommended stomach toning exercises. These exercises are easy to do and highly effective, when done on a regular basis. It is possible to see the difference in your abdomen area in just a few weeks. Read on to know how to get rid of that potbelly and tone your abdomen.

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Best Abdominal Toning Exercises

Tummy Crunches

‘Tummy crunches’ is one of the most common exercises undertaken to tone the stomach. You can do the crunches anytime, if you have 5-10 minutes to spare. For doing the crunches, lie on your back and cross your arms on the chest. Bring both your feet as close as possible to your hips. Now, lift your shoulders slowly off the floor. While doing this, keep your neck still and take care not to strain your back. Breathe out. Hold on to the position for a few seconds and slowly, lie back on the floor, while breathing in. Increase the number of repetitions, as you get used to the tummy crunches.

Sit-Ups

Sit-ups include one of the best abdominal exercises. To do sit-ups, you need to sit on the floor, bend your knees and lock your toes nicely. Position your hands behind your back and lift yourself up slowly while breathing out. While doing this, make sure that your back is in a straight position. Hold on the position for 2-3 seconds and return to the original position, while breathing in. Sits-ups may be slightly difficult to do when you begin, but with practice, you will surely get used to them.

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Plank

For doing plank, it is advisable to use a mat, in order to avoid any discomfort. Lie on the floor, on your stomach. Keep your palms close to your shoulders on both the sides and lift your forearms. Now, bring your body up slowly, until you are completely balancing on just your toes and forearms. Your body should look straight, like a plank. At this time, breathe out. Hold on to that position for about 30 seconds. Now, lower on your body slowly, beginning from your lower back and shoulders, while breathing in. Initially, repeat this exercise 2-3 times and increase the reps slowly.

Leg Raises

This is yet another exercise that can help you get rid of belly fat and get a toned abdomen. Lay your back on the floor, keep your feet straight and position your hands on the side of your body. Breathe out and lift both your legs at a 45 degree angle, even as you tuck-in your lower abs. Hold on for about 5 seconds and then lower your legs back on the floor, while breathing in. Leg raises are said to be the best exercises for lower abs. 

Caution

If your have back strain, it is advisable to consult a doctor before beginning with any of these exercises.

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Step Up Exercises

If you thought that intensive workout was all about uncomfortable squats and lunges, trying step-up exercises may change the way you look at your fitness regime. Most often we refrain from doing lower body training for the fear of doing scrunches and lunges. Step-up exercise is one easy solution to tone up the body and lose weight effectively, without the sit-ups and pushups. Step up exercise is a form of aerobic exercise that isn’t just effective against losing weight, but also for boosting stamina. 

It is possibly the best bet for beginners and is much recommended by fitness experts these days. In the following lines, we have provided information on how to do step-up exercise, its benefits and the precautions that one should adhere to.

How To Do Step-Up Exercise

To perform step-up exercise, you will need an elevated platform or a step box. If you don't have a step box, you can use stairs or a very sturdy box to meet the purpose.

Just stand erect with your hands on sides. Lift your right leg and place it on the stair or step box.

Now, lift your left leg and place it on the step box. Stand for a second and then bring your right foot down, quickly followed by your left foot.

Continue this for some time. Once you get comfortable, pick up speed and practice the movement at a fast pace.

Never allow both the legs to stay together on the floor for more than a second.

You can start with a count of 20 and then gradually increase the count as you become more comfortable.

Precautions 

Always remember to make complete contact between the entire sole of the foot and the platform. Never stay on your toes, while your leg is up on the step box.

Maintain a comfortable distance, as you step down the step box.

Perform the step-up exercise gently, as doing this exercise harshly can cause unnecessary strain to your legs and feet.

Never flex your knees beyond 90 degrees, while stepping up. It’s best to buy a step box with the recommended height, to avoid over flexing.

Keep your body erect, while doing step ups, as only this will give you the desired results.

Benefits Of Step Up Exercises

Step up exercise is a great way to boost your heart beat and shed those extra kilos. As your body paces up and down, the heart pumps more blood into the body that leads to the usage of excess body fat. As the fat gets consumed, you lose weight. It is also known to boost body flexibility.

Step up exercise is indeed a great way of toning your leg muscles. When you do step-up exercises, your legs pace up. Step up exercise increases leg muscles and bone strength and also gives a boost to your stamina. It also assists in losing leg fat.

There is a school of thought that crowns step-up as the king of compound leg weight training exercises. This is based on the fact that the exercise uses an independent leg action, which closely resembles the movement pattern of the leg muscles, while running and jumping.

Shoulder Muscles Workout

For ages now, the importance of broad and firm shoulders has been spoken of and established. While women swoon over men’s firm shoulders and consider it a necessary requirement in their men so that their heads can be rested whenever required, men, all over the world, go crazy about a woman’s firm posture. Women need not have muscular shoulders, but to have a firm gait and posture, they must work out the shoulder muscles. 

A toned body may get noticed more if the mid riff is flat, but a regular body when accompanied with square shoulders draws just as much attention. The attraction being one thing, your overall health in later ages also depends upon how erect and correct your body posture is. 

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For serious bodybuilders, the muscles on and around the shoulders are an important work because they are the ones that actually bulge out and help show-off the body. But for people, who are interested in fitness, shoulder muscle building just keeps them fit and ready for graceful aging. Take a look at some of the most common yet effective shoulder workouts.  

Shoulder Muscle Exercises

Seated Shoulder Press

Sit straight on a bench and extend your dumbbells directly above your head.

Keep your back erect.

• Adjust the bench to form an upright chair that supports your back.
• Lower the weights slowly to the sides till your arms are bent 90 degrees.
• Now press the dumbbells back up without locking your elbows and repeat.

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Lateral Dumbbell Raises

• Either stand with your feet shoulder-width apart or sit on the corner of an exercise bench.
• Keep your elbows directly below your shoulder joints, while your hands face your body.
• Unlock your elbows and bend them slightly, while keeping your chest elevated.
• Now slowly spread the arms out to the sides and raise them up.
• Push till elbows and weights are parallel to the shoulders.
• Now lower the weights slowly and repeat.

Seated Rows Using A Machine

• Hold the machine handles and sit down on the pad with your back erect.
• Make sure you stabilise yourself by planting your feet firmly on the ground.
• Now slowly row your elbows straight back while keeping them in line with your shoulders.
• When the arms are erect, pull them back to starting position and repeat.

Military Press

• Locate a free weight military press machine in your workout area.
• Keep your back straight and firmly inclined against the back rest.
• Now hold the bar with your shoulders positioned wide apart.
• Slowly lift the bar right above your head till your arms are outstretched.
• Hold this position for about 5-10 seconds and then slowly come back to the starting position and repeat.

Side Lateral Raises

• Stand straight with your legs spread shoulder width from each other.
• Hold the dumbbells in front of your thighs and keep your elbows slightly bent.
• Now bend your knees a little forward with your back also bent in front at a slight angle.
• Raise your arms sideways till they are parallel to the ground.
• Hold the position for a few seconds and go back to the starting position and repeat.

Front Lateral Raises

• Take the same position that you took for the side lateral raises, but do not bend your back, knees or even elbows.
• Raise your arms and lift the weights in front of you as high up as you can.
• Hold the arms as long as you can and then bring them back to the starting position.
• Try lifting your arms one at a time so as to increase the strain on your shoulder muscles and repeat.

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Sagging Neck Exercise

Neck is an extension of your face and possibly the first part to show up ageing on the skin. You spend hours on taking care of your face, grooming and massaging it with costly creams and facials, but mostly ignore the neck. A famous Hollywood actor Clint Eastwood in his recent movie looked great, though he is almost in his eighties. However, what you could not ignore in that movie was his neck, which had a slight gorge it. 

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The kind of physique and health this actor sported is inspirational for older generation, but a small gobble was looking a little unattractive. Although this is not a cause of concern, but it could make you think of how you can prevent that sagging effect of the skin as you grow old. Sagging neck is a part of ageing up process. As you grow old, the skin tends to loose its elasticity, and results in drooping skin. The neck is considered to be thin-skinned with nerve attachments. You cannot overturn the process of ageing and elasticity of the skin, but with some exercises, you can firm up the neck and its muscles. This will make the sagging of the neck less visible. 

Be particularly careful with your neck exercises as it can cause pain in your upper and lower back of the shoulders. You can have a trim and flawless neck with the help of some easy neck exercises. Read the article for few simple and helpful exercises.   

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Exercises For Sagging Neck 

Many people have a habit of keeping the chin folded downwards touching your chest or lying in an uncomfortable position for longer periods. This can result in developing fine lines and a sagging neck. One of the best and simple exercises for neck is holding your chin high and keeping it straight for a perfect neck.

Massaging your neck once in a week is a good exercise. When you take care of your face, take care of your neck also. As you apply mask on your face, do this for your neck too. This will keep your face and neck look equally good and healthy.   

Stretching and straining your neck in upward and downward directions can strengthen your neck muscles and give them a young and supple look. So strength training is good not just for your other parts of the body but also your neck. 

To keep your neck supple and flexible, stretch your neck every day by doing this easy exercise. Bend your head to one side of the neck , hold it for 30 seconds and then bend it on the other side and repeat the exercise for three times at a stretch. You can do this exercise while sitting or standing.

This neck exercise helps you to firm up the front part of the neck where the marks of ageing show up first. You can do this exercise in the standing or sitting position. Bend you head back, and while doing this, push your tongue into the roof of your mouth. This helps in tightening up of the muscles at the front part of your neck. Now bring your chin downward towards the chest while still holding the tongue touching the roof of your mouth. This will tighten your skin underneath the chin and the front of your neck.

This is a simple and comfortable exercise of the neck. You can do this while lying on the bed. This will firm up the front part of the neck area. You can lie down on the edge of the bed, and move your head up towards your body. Hold it for ten seconds and relax. Repeat this sequence for three times at a stretch. 

Facial Exercises For Sagging Neck 

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Mouth Exercise For Neck

This exercise tightens the muscles in the neck. It is a simple exercise which can be done while sitting or watching television. Begin by looking at the ceiling and your chin positioned towards the television. Close your lips tightly and start chewing movements like when you chew a gum. Repeat this exercise for at least 20 times at a stretch and three times a day. 

Chin Exercise For Neck

This exercise helps in strengthening the muscles underneath the chin. Stand in front of the mirror and stick out your chin as far as you can. When you protrude your chin, put pressure on the chin by squeezing it until it looks wrinkled and turns white. While doing this exercise your neck should feel the pull. Hold it for five seconds, and relax before you do it again. Do this for ten times at a stretch and repeat it for three times per day.

Lip Exercise For Neck

This lip exercise can extend your neck muscles to feel the stretch in the neck area. Make a pouting face by pulling your bottom lip upwards. While pouting your lips put the fingers on your collarbone and pull the skin down gently. This should make you feel a visible stretch in your neck area. This helps in tightening the muscles in the skin and the neck area, and makes the skin better. 

Muscular Endurance Definition

Okay, let’s have a simple test, shall we? All that you have to do is just stand on the floor in a stationary position, and keep standing for as long as you can. Wondering what’s the purpose of all this? Well, the purpose is simple - to know about your muscular endurance. Are you comfortable till yet? “Yes” So, muscular endurance is often defined as an ability to perform a given task for as much time as one can. 

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The longer the duration, the better the muscular endurance of the concerned person. In even simpler words, it is how much stress a person’s muscles can bear for a continued period of time. And it’s the simplest task that we’ve given to you - that of standing! Are you feeling the heat of the moment? “Yes” Well, you’re doing very well! Muscular endurance is one of the five primary components of physical health, along with muscular strength, cardiovascular endurance, flexibility, and body composition. 

As you must have noticed, you must, by now, be fluttering in your stance and it’s been what, 10 minutes? However, with proper conditioning, an individual can have an improved ability to perform the same task for a longer duration of time; as a result of improved muscular endurance. Okay, you can now place your bum in your soft couch and relax. So, how do you improve on the muscular endurance level? Wait no more and read further to know about how to do it.

How To Improve Muscular Endurance

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Running

No, nobody else will do it for you. Many New Year resolutions have passed in between since you first made one to include running in your daily routine. It’s about time you started running. If your job requires you to spend a major portion of the waking hours doing no physical work, then it becomes all the more necessary. Run, run like you’ve never ran before. Start by running consistently for 10 minutes. 

If you’re able to do that without much trouble, increase the duration. Try to achieve the consistency in running for the duration you set for yourself. Increase it further only when you’re able to achieve it without much effort. It’ll be the cardiovascular training that’ll be increasing your endurance level. Few words of advice - run on good running shoes and try running with a partner. It’ll help you to stay motivated.

Biking

You might ask your neighbors to do it for you but almost certainly, it won’t work. So stop delaying the inevitable, get hold of your bike, and get on the street. It will help you in the same way running did, except that it’ll be ten times more fun than running and will give you a different experience altogether. You’ve to follow the same procedure as you did with running. Another few words of advice - wear bright clothes when you move on to the streets and don’t forget your helmet.

Rowing

Don’t even bother to ask anybody else to do it for you; because once you get the hang of it, you’ll never let anybody do it for you. It’s one of the best ways to improve on your muscular endurance as it involves all the parts and muscles of your body including your legs, arms, chest, back, and shoulders working in tandem. Again, follow the same durational procedure as you did with the above two (only if you’re going to row daily). Not only will it improve your endurance level, but will also get you in great physical shape.

Swimming

Take stance, look down, don’t go back, look down, jump, and splash. Swim, swim like the mermaid, or any manly fish you like. Swimming, just as rowing, brings all the parts and muscles of your body into action. It’s best to combine swimming after a good sweaty session of running or cycling. It’s a great way to increase on your muscular endurance and to get you into fine shape.

Exercising

There are a load of exercises that you can include in your routine. Lower body exercises like leg extensions, lunges, squats, curls and upper body exercises like pushups, chin ups, presses, crunches, planks, lateral lifts, and biceps curls are easy to do and don’t demand any heavy equipments or machinery to be handled. Doing these exercises on a regular basis will provide you with an improved muscular endurance that will, in turn, bless you with a herculean ability, to perform tasks that you are required to perform, without panting and cringing. It is also a good way to get you into a good shape and will allow you to reap the health benefits for as long as you continue doing them.

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Sports

You just can’t exclude or forget them, can you? This is probably the one thing that you won’t even care anybody else to do it for you, for you’ll be playing for yourself, and they’ll join you no matter what. Sports like hockey, football, soccer, basketball, tennis etc tests your muscular endurance for what it is. Indulge yourself and others into regular playoffs, have some fun, and over a period of time come back to find yourself with improved muscular endurance.

You don’t need to go through each of the activity on a daily basis but need to smart it out. It’s recommended to consult your physician before indulging yourself into these activities. Plan it out nicely for the week and don’t forget to include resting from the schedule, for muscles too need time to relax and heal themselves. Keeping yourself motivated throughout is the key to improve muscular endurance.

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