Many women these days are increasingly busy with work, partners or children and find it very hard to fit in any kind of exercise into there day, going to a gym is certainly out of the question due to time constraints, many women believe it would be nice to be able to fit some form of toning workout into there daily routine and with the below information you should be able to do just that.
For these exercises you will require a Resistance Band and somewhere to workout plus about 10 minutes of your time, this toning workout routine counts toward your weekly activity targets for strength.
As with any workout you should make sure you properly warm up and stretch before commencing any activity to help prevent injury. This routine should take around 6 minutes of your time, take longer if you feel you need it.
Start off by marching on the spot and then proceed backwards and forwards, move your arms up and down in rhythm with your steps, do this for 2 minutes, next you will want to perform some heel digs, these are done by placing alternate heels in front of each other, slightly bend the supporting leg, then keep your front foot pointed upwards and punch out with each heel dig, do this for approximately 60 seconds.
Next you will want to perform some knee lifts, keep your supporting leg slightly bent and stand up straight, next bring alternating knees to touch your opposite hand keeping your abs tight and back straight, aim to do 30 reps in 30 seconds.
Now with your arms hanging loosely by your sides, roll your shoulders back 5 times and then forwards 5 times, do this a couple of time, now stand with your feet shoulder width apart and your arms fully stretched out, lower yourself around 10cm and push back up, these are known as knee bends, repeat for 10 reps.
You should now be feeling sufficiently warmed up and ready to go, if not go back and repeat some of the exercises until you feel ready.
1. 3/4 press-up or full press-up – 2 sets of 12-15 reps
For a 3/4 press-up place your hands under your shoulders with arms fully extended, hands flat and fingers facing forwards, place your knees on the floor and bend at your elbows lowering your chest down to 2 inches above the floor, push back up and repeat.
For full press ups, as before, hands underneath your shoulders, arms fully outstretched, hands flat and fingers forwards. With your legs straights and knees off the floor, bend your arms at the elbows and lower yourself down until two inches from the floor until your elbows form a 90-degree bend, always keep your body and especially your back perfectly straight, push back up and repeat.
Tricep Dips – 2 sets of 12 – 15 reps
Sit on floor with knees bent, put your feet on the floor with your hands behind you, fingers pointing forwards. Begin by lifting your hips upwards, now bend your elbows slowly lowering your body to the floor, without locking out your elbows slowly raise yourself back up, for a more challenging exercise use a bench or stable chair.
Shoulder Press = 2 sets of 12 to 24 reps
Put your resistance band under both feet, bend your arms, place them down by your sides and stand tall, raising your fists to shoulder level, keeping your shoulders firmly in place, extend your arms above your head until they meet widening your hand grip as you lower back down.
Shoulder Press With Lunge – 1 set of 12 to 24 reps on each side
Start in a lunge position with your right foot forwards, placing the resistance band under your right foot. Hold the bands in both hands with your elbows bent and arms by your sides, straighten your legs and bring your hands together above your head and lower back down slowly and repeat.
Bicep Curl – 2 sets of 12 to 24 reps
Stand up straight with your feet shoulder width apart placing the resistance band under one foot or even both to make it a bit more challenging for yourself. Squeeze your bum in and keep your stomach flat, get a hold of the band keeping your arms straight and by your sides palms facing out. Bend from the elbow raising your fists to your shoulders keeping your elbows still, slowly lower back down to the start position and repeat.
Lateral Raises – 2 sets of 12 to 24 reps
Stand tall with your feet shoulder width apart, put the band under both feet, squeeze your bum tight and flatten your stomach, with your palms facing inward, hold the band in both hands. Gradually raiseed your arms from a straight down position up to your shoulders making sure to keep your arms straight during the process, do not lift your shoulders during this, slowly lower back down and repeat.
Squat = 2 sets of 15 to 24 reps
Stood with your feet shoulder width apart and your hands down by your sides or even stretched out in fron of you for extra balance, bend your knees and lower yourself until you are at a right angle with your thighs parallel to the floor, make sure your back is always straight and never let your knees extend past the point of your toes.
Lunge – 1 set of 15 to 24 reps on each leg
Stand in a split stance with your right leg forward and left leg back. Bend your knees slowly, lowering into a lunge until your knees are neally at right angles, keeping the weight still in your heels, push back into the starting position, making sure to keep your back straight at all times and not letting your knees extend past the point of your toes.
Stomach Crunch – 2 sets of 15 to 24 reps
Lay on your back with your knees bent and hands behind your ears, with your lower back pressed into the floor, raise your shoulder blades a maximum of 3 inch from the floor and gently lower yourself back down. Never tuck your head into your chest as you perform the exercise and likewise do not pull on your head.
Back Raise – 2 sets of 15 to 24 reps
Lay down on your front with your hands by your temples or even stretched out in front of you to make it a bit more difficult, keep your feet on the ground and your legs together, now raise your shoulders off of the floor a maximum of 3 inches and lower back down gently, keep a long neck and look down as you perform the exercise.
It is sometimes a good idea to perform some cool down exercises after this such as buttock stretches or hamstring stretches as these help your body recover and return to normal quicker.
I hope this guide has helped you some and look forward to hearing more about your progress as the days roll on.
As described above, this ten minute workout for women will help tone you up in very short order.
Feel free to look round the rest of the site for more handy tips and tricks on losing weight, toning up and getting fitter.