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The Best Toning Routine

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The Best Toning Routine
04 Dec
2:26

With summer upon us, and very little time to shed the winter weight, here is a number of simple but effective exercises to get toned in no time. Tabata is the perfect set of exercises if you are pressed for time and need to see results soon – all you need is 4 minutes.

 

The trick is to do it in high-intensity intervals, and of course to warm up and cool down well for you to feel the full advantages of the workout.

 

How it works:

20 seconds of intense workout >> 10 second rest period, and repeat for eight rounds

 

Star Jumps

Time: 20 seconds

Works: calves, shoulders, core, hamstrings, glutes, quads

The star jump is really simple; you start with your legs together and your arms resting next to your body. Them jump and spread your legs sideways, and simultaneously lift your arms above your head. Return to the starting position and repeat.

 

Plank up and down

Time: 20 seconds

Works: shoulders, arms, back, core

Get into the plank position on your forearms, with your palms facing toward each other and your belly button pulled in toward our spine. Then slowly walk your left hand in till it is under your shoulder. Press up and repeat the process with your right hand so that you end up with both arms straight. Quickly lower your left elbow to the floor, followed by your right to end back in the original plank position.

 

Squats

Time: 20 seconds

Works: hamstrings, quads, core, glutes

Stand comfortably with your feet hip-width apart and your arms resting next to your body. Next push your hips back and bend your knees as if you are sitting down. Put your hands together in front of your chest. Hold this pose and try to keep your knees behind your toes when you look down. Return to the starting stance.

Bicycle crunch

Time: 20 seconds

Works: obliques, abs, hip flexors

Lie flat on your back with your legs and shoulders slightly raised off the floor, and your hands behind your ears. Using your stomach muscles, move your left elbow and right knee toward each other. Return to the centre and repeat with your right elbow and left knee. Do this crunch as fast as possible while alternating sides.

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