Toning Workouts for Women

As summers come around, many of you would wish to show off your toned body. And in order to reach that goal, a healthy toning workout program needs to be implemented. So what can you do to implement this regime into your life? We have designed a peculiar program which includes all the toning exercises for women. In order to begin the toning workouts at home or the gym, read through the article.

Workouts for Women

There are many toning programs available in gyms and on television. But choosing the best one which fits not only your schedule, but also provides you with the ultimate benefit of toning muscles is important. You can either follow these toning workouts for women at the gym or right at home. Just follow the table mentioned below for a hassle-free workouts.

Days	Types of Exercises
Monday	Biceps	Stomach	Back Muscle
Tuesday	Stomach	Thighs	Biceps
Wednesday	Glutes	Triceps	Stomach
Thursday	Stomach	Thighs	Hip
Friday	Biceps	Back Muscle	Stomach
Saturday	Stomach	Thighs	Hips
Sunday	Glutes	Triceps	Stomach

Triceps

• Hold a 5 lbs dumbbell in your right hand.
• Stand straight, keeping your feet shoulder-width apart. Slightly bend your right elbow (as the dumbbell is in that hand).
• Lift your right hand, bring it over your right shoulder, and stop when your upper right arm is parallel to your ear.
• Point the elbow towards the ceiling, hold the position, and slowly lift your forearm up.
• Exhale when you lift your forearm up towards the ceiling.
• Hold the position, keeping your arm in a straight line for a second.
• Inhale and bend your forearm to bring it back down.
• Do 3 sets of 15 each for both hands. You can also perform this exercise with a resistance band.

Biceps

• Take a pair of 5 lbs dumbbells in your hands. Stand straight, keeping your feet shoulder-width apart.
• Bring your hands in front of you and lock both elbows near your waist.
• Keep both palms facing upward and slightly bend your elbows.
• Exhale and lift both your arms bringing them to your shoulders.
• Hold the position for a second, inhale, and bring them down to the starting position.
• Do 3 sets of 15 each. You can also perform this exercise with a resistance band.

Back

Workout #1

• At the gym, sit upright on the lat pull chair with your feet flat on the floor.
• Grab the bar on top with both hands. Place the hands wider than your shoulders.
• Exhale and pull the bar towards the back of your shoulders till it reaches your waist.
• Make sure your back is straight during the workout. Hold the position for 2 seconds.
• Inhale, slowly release the bar, and bring it back to starting position.
• Do 3 sets of 15 each.

Workout #2

• At the gym or home, place an exercise mat on the floor, and lie upside down on it.
• Keep your legs close, touching each other and your fingers over both ears.
• Hold your elbows as widely open as possible. Now contract your back to go into the next step.
• Exhale and lift your head and shoulders off the floor.
• Let your pelvis press down to the floor as you hold the position for 2 seconds.
• Inhale and bring yourself back to starting position. Do 2 sets of 5 each.

Stomach

Workout #1

• At home, place an exercise mat and a stability ball on the floor.
• Lie down on the mat and place your lower legs on the stability ball.
• Make sure that your knees are positioned at a 90º angle. Place your hands behind your head.
• Keep your elbows pointed towards the sides and your chin pointed towards the ceiling.
• Exhale and lift your shoulder blades off the floor.
• Hold the position for 2 seconds and return to the starting position.
• Don't strain your neck while doing the workout. Do 2 sets of 15 each.

Workout #2

• Place an exercise mat on the floor and lie down on it. Lift both the legs till they make a 45º angle to the floor.
• Slightly bend your knees, place both hands behind your ears, and press your lower back to the floor.
• Slightly lift your back as you bring both arms and point to your knees.
• Exhale, straighten both arms, contract your abs, and hold the position for 2 seconds.
• Inhale and come back down to the starting position. Do 2 sets of 10 each.

Workout #3

• Hold a 5 lbs dumbbell in your right hand and stand with your feet shoulder-width apart.
• Exhale and swing your right hand over your head towards the left side.
• Straighten your arm and hold your upper arm close to the right ear.
• Hold the position for 2 seconds and inhale to come back to starting position.
• Do 3 sets of 15 each for both hands.

Thighs

• Sit in a chair while keeping your back straight and both legs flat on the floor.
• Spread the legs shoulder-width apart and place a small exercise ball between your knees.
• Contract your stomach muscles and squeeze the ball as strongly as you can.
• Use your inner thigh muscles to squeeze the ball.
• Hold the position for 2 seconds and release the pressure to come back to starting position.
• Do 3 sets of 10 each.

Hips

• Place an exercise mat on the floor, put ankle weights on both feet, and lie down on your right side.
• Keep both legs straight, ankles close to each other, right hand straight above your head, and left palm flat in front of you, on the floor.
• Rest your head on the right hand and balance your body with the left hand in front of you.
• Exhale, slowly lift your left leg, and stop at approximately 45º angle from the floor.
• As you lift your left leg, contract your stomach in, and keep your sole flat.
• Hold the position for 2 seconds and bring the leg back down to starting position.
• Do 3 sets of 15 each for both legs.

Glutes

Workout #1

• Stand behind a chair and place both hands on it.
• Place your weight on the chair and swing the right leg backwards.
• Keeping the left leg planted on the floor, raise the right leg as far as you can.
• Contract your butt and keep the right leg straight.
• Hold the position for 4 seconds and come back to starting position.
• Do 3 sets of 15 each for both legs.

Exercise #2

• Stand straight with feet shoulder-width apart.
• Place your arms on the hips and raise your right knee upwards.
• Hold till your thigh is parallel to the floor.
• Slowly swing your right foot towards the front.
• Hold the position for 2 seconds and return to starting position.
• Do 2 sets of 10 each for both legs.

Workout #3

• Place an exercise mat on the floor and kneel down on all fours.
• Bend your elbows, place your forearm on the mat, and balance your weight on the knees and hands.
• Exhale and kick your right leg straight back. Swing it as high as you can.
• Hold the position for 2 seconds and bring back to starting position.
• Do 3 sets of 10 each for both legs.

These were some muscle toning workouts which can be done at the gym or at home. Once you get comfortable with the fitness level of these exercises, increase the sets of each of the workouts to increase your intensity levels as well.