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. All you need is some equipment and gym mats.
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
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.