8 Recommended Exercises To Tone Your Body At Home

Although there are more and more gyms in large cities, for many it is difficult to attend regularly. The schedules and the rush prevent us from following a constant daily dynamic, so we put physical activity aside. If you want to tone your body, you can choose to do exercises at home.

You will avoid pressure and stress, you will even save money. You just need willpower and an effective exercise routine to keep you in shape.

The most difficult thing is to start the method to tone your body at home. You don’t really know what to do and, when you ask friends for advice, they are usually contradictory. Aware of this, we wanted to offer you a good table that allows you to meet your goals.

With a chair, a stool or a bed you will have enough to strengthen all muscle groups and in half an hour!

How to tone your body at home

1. Heating for 5 minutes

Don’t skip this part. It is very necessary to avoid injuries, as stated in this study carried out by the University of Navarra and to enter into the dynamics with the muscles in a position to exert themselves to the maximum. You will yield more and better if you heat well.

It consists of jogging, and if you can’t do it at home, you can go up the portal stairs at a moderate speed. It is a more powerful option, but this will start the toning of the lower body, while doing cardio.

2. Step for legs and buttocks

If you do not have the specific device, you can use a bench with a low height or a step.

• First, go up with your dominant leg and then with the other. Go down the same way.
• Try to keep your back as straight as possible, but avoid tension.
• When you get on the platform, support the entire sole of your foot  to make the exercise more powerful.

3. Thighs and buttocks

For this exercise you will need a chair or a bed and a pillow.

• Get in a supine position (face up), with your ankles on the chair and support your neck well on the pillow.
• Place your hands on your chest and raise your buttocks as high as possible.

4. Complete thighs and glutes

This exercise is a continuation of the previous one.

• Get in the opposite position and rest your arms on the chair.
• Raise one leg back and then the other. The ideal is 25 repetitions, but listen to your body. Don’t force too much.

5. Tone your calves at home

Now look for a table, to serve as a support. Place your hands on it.

• While standing on your toes with one foot, bring the other up and bend it to a right angle.

• When you’ve done it 25 times, do the same with the other side.

6. Exercise for the thighs

It is one of the simplest and most fun.

• Spread your legs and bring your entire body weight to one side and then to the other side.
• It is very enjoyable when you do it with music. It is a very particular dance. Try it and you will see.

7. Abs

For this exercise we use the chair again as support.

• Lie down on the floor and raise your legs over the chair. Make sure they are well supported, up to the knee.
• Raise your torso, but watch your back. Remember that the force must be done in the abdominal area, not in the neck. Otherwise, it is very likely that you will hurt yourself and cause some type of low back pain, as can be seen in the study carried out by the Las Condes Clinic in Chile.

8. Complete toning of the abs

• Lie in a supine position, with your arms extended.
• Bend your legs, with the intention of bringing your knees as close to your chest as possible, and return to the starting position.
• When you get used to it, try crossing your lower extremities to train your obliques.
• A study carried out by the University of Alcalá de Henares affirms that we can also perform hypopressives, which also prevent the back from suffering too much.

As we said at the beginning, you will only need half an hour of your time to perform these 8 exercises to tone your body at home. Do not get carried away by laziness and continue with them.

During the rest of the day, try to imagine the figure you want to have, think about how you want to be. In this way, you send positive messages to your subconscious that will become motivation.