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10 Exercises for Toning Your Body After Weight Loss

Body Toning

We are always given tips to losing weight; drink more water, do cardio, eat less, decrease your serving size. But after we lose the weight, what’s next? We have hanging arms, tummies and flabby legs. One obstacle has been overcome and another created.

Below is a list of exercises that you can do to tone your body after you have lost the weight. The exercises have been categorized into upper, lower and total body workouts.

Upper Body Workouts

  • Push-ups

Moving yourself from a full plank position, with your hands apart and your feet together, bend your elbows while you lower your body toward the floor without touching. Keep your back straight and avoid touching the floor with your inner body. Do 10-15 reps.

  • Chest Press

Lie on your back, knees bent at hip width and arms out at 90 degrees with dumbbells in hands. Lift arms towards the ceiling and press the weights to the center of your chest. Do 10-20 reps.

  • Kneeling Curls

Kneel, shoulder width apart, with your arms by your side with dumbbells in your hands. Do bicep curls, turning your palms up while lifting. Do 10-15 reps.

  • Quadruped Kickback

Start in a kneeling position with your hands on the floor with dumbbells in hands. Bend your right elbow upward with your palm facing in and extend your arm to your hip. Return elbow to original position and repeat on left side. Do alternate sides for at least 5-10 reps.

Lower Body Workouts

  • Rear Lunges

Holding dumbbells with your arms by your side, stand upright with your feet together. Take a wide step back with your right leg into a lunge while bending both knees. Keep left thigh parallel to floor. Return to standing position. Repeat using other leg. Do 10-20 reps.

  • Sumo Squat

Holding dumbbells, stand with your feet wide apart. Bend your knees so they go over your toes. Extend your arms and bring them slowly down towards the ground. Complete 20 reps. 

  • Side Lunges

Holding dumbbells with your arms by your side, stand upright with your feet together. Using your right foot, step to the side, while bending your knee and pressing back your hips. Return to start position and do the same with the left leg. Do 10-20 reps.

Total Body Workouts

  • Plank Inchworm

Start in full plank position. Slowly walk your hands in towards your legs as your hips are lifted in a pike position. Walk your hands back to the original position. Do 5 reps.

  • Lawnmower Row

Start in a lunge position with arms by your side. Reach left arm towards your right shin and row left elbow behind your body while rotating your torso to the right. Lower your left arm and do 15 reps.

  • Squat Curl and Press

Do a full squat holding dumbbells with your hands reaching downwards. As you stand, bend elbows to shoulder width, curling the dumbbells in with the palms facing each other. Press the weights overhead. Do 10-15 reps.

 

Tips to Lose Excess Fat Quickly

Losing Excess Fat Quickly

Burning calories can be a difficult task for anyone. Fitness enthusiasts are always mulling over options in relation to cardio exercises. What methods can you use in order to start shedding weight? You just want to get in those 30 minute exercises and be on your way. This piece will list tips on burning calories quickly and efficiently.

Jump Rope

Looking for fast calories burns? A jump rope will quickly become your best friend as it is nice and easy. You can start anywhere and simply skip your calories and fat away.  It is recommended to keep a jump rope handy at all times. You can take it out anywhere and start skipping.

Research has shown that 10 minutes of skipping rope is enough to lose 100 calories. This is excellent and you could lose a sufficient amount of calories in a short period.

Drinking Water

Sounds like an easy suggestion does it not? There are research studies done showing the effectiveness of drinking water on weight loss. There are health benefits such as ridding your body of unnecessary toxins and it can help with weight loss fast.

There are times when the body is simply craving water and you confuse it as being hungry for food. This is a common issue for people and it is best to always keep water in hand and remain hydrated. You will notice a difference in your overall eating behavior in no time. This is a long-lasting solution and one that should be stuck with for life.

Walking/Running

This is the one everyone knows about when it comes to losing calories and shedding fat. All it takes is a mile every day in order to start noticing results. You can run, jog, or walk your troubles away each day as calories will shed quickly.

Always look to challenge yourself when putting together a regimen to follow. Running a mile should not be the only focus, you should crave to improve your times and burn calories rapidly. Improving your time is the best way of staying fit, maintaining a challenge, and being happy with your state of mind.

Housework

Remember those pesky chores around the house? They can be your biggest enemy as you look to move on with life. Yet, they can become your best friend as you try to shed calories. Even doing something as simple as sweeping the floor can help you lose weight in a hurry. Try it wearing a weighted vest!