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Many people go to the gym to perform exercises and training that will shape up their physiques. However, this does not mean that the gym is the only place where one can achieve this goal. Right at home, there are also ways to tone your body that you can perform. They are simple exercises that you can do with minimal or even no tools or equipment at all. Warm Ups For each routine that you need to do, always remember to perform warm up exercises first. Warm ups are meant to help loosen up the muscles. This way, your body will be prepared for the following workout. Warm ups condition the muscles so there will be less probabilities for injury. Toning Exercises Toning exercises must also be done three times each week. They will help strengthen the muscles and tone your body. Lunges These will tone the leg muscles. With your hands over your hips, make a big step forward using the right leg. Allow the right leg muscles to slowly rise up. Perform 15 repetitions to complete one set. Hands must be kept on the hips so you can maintain your balance. Forward lunge with the other leg and make the same steps as you did with the first. As you make progress, you can add more numbers to your set. Inner High Squats These will help tone the inner thighs. Stand as your heels face one another while the toes are all pointing outward. You could use the table, a wall or a chair if you need to for balance purposes. Lower the torso until the thighs become parallel with the floor. Remain in this position for several seconds and go back to your initial position. Make 15 repetitions of this exercise. Heel Raises These will define the calves. Lie down on the floor. You need to gradually raise the body until your body weight is all balanced on the toes. Remain in this position for several minutes and then begin to lower the feet on the ground. One set should have 15 repetitions and you need to perform two sets. Once you get used to two sets, increase the numbers per set. Bicep Curls/Tricep Extensions These are for the arms. For the bicep curl, you need a sealed can of tin (like that of pork and beans or any canned good) to hold with your single hand. Place your elbow tucked in your waist and then begin raising the can toward the shoulder. Lower the can back to your waist. Perform 15 repetitions per set before performing again with the other hand. For the tricep extension, use a sealed water bottle behind your head using just one hand. Extend your arms slowly up in the air and then bring it down again. Perform one set with 15 repetitions before changing hands and performing the same steps. When you have already gained strength and seen toning results on your arms, increase the amount of weight and numbers of repetitions for each set. Bicycle Crunches These will tone your midsection. Lie on the floor. Your hands must be cinched at the back of your head. Bend the left knee to bring it up the chest as you bring the bent right elbow toward the knee. Do the same for the right knee and left elbow. Three sets should be performed with each set lasting 30 seconds only. Real Time Physique Transformation System will help transform your body quickly without spending a lot of money. Bodybuilding 4 Idiots is another guide that will help achieve a ripped body quickly and naturally.
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