Exercises to Tone Body


Overview

Arms are usual problem area and anybody would desire for tone hands. Here is one way to tone your arms. This can be done while watching TV or while you get a small break in the kitchen or even in the office.

Method

Stand with the feet shoulder width apart.
Keep your back upright and keep your stomach in.
Now extend your arms sideways with your palms facing outwards.
Bring the arms in together, straight in front of you with the palms still facing outwards.
Extend back to the sides.
Do ten repetitions each side.
You can up your workout by extending your arms sideways and then bringing them straight up together over the head and then drop them to the staring position. )
Biceps

a. Seated Dumbbell Curls

Sit on a bench with the torso upright, knees bent and feet flat on the floor.
Hold a dumbbell in each hand with the arms hanging down by the sides and your palms facing inside.
Curl one arm, bending at the elbow and rotate the palm while curling upwards so that it faces the shoulder.
Contract the biceps fully and then uncurl and extend the arm back to the starting position.
Repeat on the other arm.
Variation: This exercise can also be done in a standing position, single arm at a time or both arms together.

b. Barbell Curls

Stand with the feet shoulder width apart and knees softly bent.
Keep the torso upright, abdominal and hip muscles contracted to stabilize the position and avoid using momentum (swinging the body to lift weight up).
Grasp a barbell in the front of the body with an underhand grip (knuckles facing the body and small fingers facing each other) and hands slightly wider than shoulder width apart.
Curl the barbell up towards the shoulders, feel the contraction in the biceps and slowly lower the bar back to the initial position.
Variation: This exercise can also be done with a narrow grip that is hands shoulder width apart with the elbows touching the waist on both sides.

c. Hammer Curl

This exercise works the forearms also along with the biceps.

Stand or sit holding a dumbbell in each hand with your palms facing inside.
Curl the dumbbells up until the thumbs are close to the shoulders on both sides.
Pause for a second and slowly return to the starting position.
Triceps

a. Cable press down

Stand facing the cable. Grasp the handle with an overhand grip (palms facing the body and thumbs facing each other) at chest level. Hands shoulder width apart and elbows bent at the waist.
Press down the handle till it reaches the thighs.
Feel the contraction in the triceps on full arm extension and then return to the starting position.
b. Single-arm overhead extensions

Sit or stand holding a dumbbell in one hand with the elbow bent behind the head and the lower end of the dumbbell slightly touching the neck.
Extend the arm up towards the ceiling till it becomes vertical and lower down to the starting position.
Note: Do not lock out the elbow joint with a jerk as you extend your arm upwards.

Forearms

a. Reverse curls

Stand with the legs shoulder width apart, knees soft and arms extended to the front of the body, holding a barbell with an overhand grip. Hands should be shoulder width apart.
Curl the barbell up till the knuckles face th…

Halle Berry

6 Things to Know Before Getting LASIK Surgery

You’d love to wake up in the morning without fumbling for your glasses. But LASIK eye surgery isn’t... ...

Halle Berry

How to Choose Anti-Wrinkle Cream?

Use of anti-ageing products for controlling wrinkles and fine lines is a common phenomenon nowadays. There are... ...

Halle Berry

Avoid Infection at the Nail Salon

You visit a nail salon to be pampered, and you walk away with beautiful nails. But before you set up your appointment,... ...

Halle Berry

Breathe Deeply! Tips for Being a Labor Coach

Giving birth involves a mix of physical pain and emotional joy. During childbirth, the mother does all the work.... ...

Halle Berry

Diabetes During Pregnancy: Will I Need a C-Section?

If you have diabetes during pregnancy, you are more likely than other women to have a large baby. When a baby is... ...

DASH: Designed for Every Body

DASH: Designed for Every Body

Diets are a lot like fashion. Depending on the season (and which celebrity is currently obsessed),...

Dietary Help for Iron-Deficiency Anemia

Dietary Help for Iron-Deficiency Anemia

If you have been diagnosed with iron-deficiency anemia, your doctor has likely advised you to eat...

Simple Swaps! Make Healthy Food Even Healthier

Simple Swaps! Make Healthy Food Even Healthier

Looking for easy ways to boost the nutritional value in your food? ...

Does Advertising affect Eating Disorders?

Advertisements are all around us. What we see impacts us in some or the other way.

How to Stop Online Shopping Addiction

How to Stop Online Shopping Addiction

In the age of electronics, there are many trends that turn into addictions....

Grocery Shopping Tips for College Students

Grocery Shopping Tips for College Students

College life is the most enjoyable part in one’s life but it also inculcates sensibility and ...

Skin Care »

  • Global Hand Washing Day

    Global Hand Washing Day

    The primary practice aim was mobilize people and transform handwashing from being just an abstract idea to an automatic ...
  • Pre School Hand Hygiene

    Pre School Hand Hygiene

    Children are very notorious and they can literally give a deaf ear to their parents when the latter ...
  • Personality Type Diet Plan

    Personality Type Diet Plan

    The Personality Type Diet has been crafted by Robert Kushner. He is a known expert on ...
Easy Way to Stop Smoking
Easy Way to Stop Smoking

Medical practitioners all over the world have been constantly appealing ...

Self Hypnosis Techniques
Self Hypnosis Techniques

A self hypnosis session requires a strong suggestion, proper relaxation and delivering ...

How to Tighten Loose Skin
How to Tighten Loose Skin

Loose skin is a common problem that a lot of women as well . ...

Careers in Speech Pathology
Careers in Speech Pathology

With a rise in speech-related problems in people, speech pathologists are in great demand

8 SureFire Tips on How to Lose Inches Off Your Waist Fast

Want to know how to lose inches fast?

The 2 Types of Knee Braces With Side Stabilizer
The 2 Types of Knee Braces With Side Stabilizer

Do you have a problem with your knees?...

RiRi
Is It Easy To Quit Smoking Forever?

How do I dare to say that it is easy to quit smoking? ...

Kids and Martial Arts Can Be a Great Match
Kids and Martial Arts Can Be a Great Match

All parents want their children to grow up healthy and develop discipline...

Don't miss

Take It Easy: Preventing and Treating Shin Splints

What are shin splints? Typically, shin splints cause pain or tenderness along the shin bone from inflamed muscles,... ...

Fit to a Tee: The Basics of Golf

Think golf is just a slow-paced game for businessmen in plaid pants? Think again – it might be worth taking... ...

9 Ways to Exercise When You Don’t Have Time

You know exercise can help improve your health and lose weight. Yet, 1 in 4 adults doesn’t exercise, according... ...

Hand Care Tips

Hand Care Tips

Our hands keep on coming in contact with water while general washing of hands or while doing household errands,...
Diabetes During Pregnancy: Will I Need a C-Section?

Diabetes During Pregnancy: Will I Need a C-Section?

If you have diabetes during pregnancy, you are more likely than other women to have a large baby. When a baby is...
Spoonful of Sugar enough to Cool You Down

Spoonful of Sugar enough to Cool You Down

Mary Poppins knew this a long time ago, when she sang “a spoonful of sugar makes the medicine go down”, to...

Does Alcohol help Us Remember Better?

A recent research has concluded that intake of alcohol actually triggers certain parts of the brain to remember...

Benefits of fasting during Navratri

Fasting is a good way to gain health benefits apart from receiving the divine grace of your worshipped deity. It...
Chemo and Forgetfulness: It’s Not All in Your Head

Chemo and Forgetfulness: It’s Not All in Your Head

If you’re undergoing chemotherapy and you feel more forgetful than ever, it’s not all in your head....