Body toning takes discipline, effort and the execution of exercises that focus on the entire body. If you are at home, you may not have the same amenities that a gym can offer, but you always have access to one thing: your body. You can use the weight of your body for resistance to tone all of your major muscle groups. Perform 12 to 15 reps and three to four sets of each exercise. Do them three times a week on alternating days.
Push-Ups
Push-ups are upper body exercises that target your chest, shoulders and arms. To do these, lie on your stomach with your hands slightly wider apart than your shoulders and your toes hip-width apart. Once you get into this position, push yourself off the floor and lift your hips to form a straight line from your shoulders to your heels. In a controlled motion, lower your chest down to within a fist-width of the floor, and push back up. Repeat for a set of reps. Throughout the exercise, make sure to keep your back perfectly straight.
Dips
Dips are exercises that work your triceps and upper chest. You can perform these with the help of two chairs placed face to face and slightly wider apart than the length of your legs. After propping your heels up on one chair, grab the sides of the other with your palms on top and fingers wrapped around the edges. Once you are in this position, lower yourself down by bending your arms. As soon as your upper arms parallel the floor, push back up and repeat.
Squats
Squats are exercises that work your thighs. To do these, stand with your feet shoulder-width apart and place your arms at your sides or crossed over your chest. After tightening your abs, lower yourself down by bending your knees. As soon as your thighs parallel the floor, stand back up and repeat.
Lunges
Lunges are exercises that place emphasis on your hamstrings, glutes and quadriceps all at the same time. To do these, place your hands on your hips and step forward with your right foot. Slowly lower your body down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand back up, bring your feet together and lunge forward with your left leg. Keep alternating back and forth.
Plank Lifts
Plank lifts are exercises that work your core muscles. To do these, lie on your stomach with your hands shoulder-width apart and your toes slightly wider than shoulder-width apart. Once into this position, push yourself up in the air by extending your arms. In a smooth motion, lift your hips up in the air as high as possible and lower your head so you are looking behind your body. After holding for a second, lower your hips back toward the ground and look forward. Keep lowering and lifting in a continuous fashion. Throughout the exercise, focus on using your core muscles to create the movement.
Burpees
Burpees are explosive exercises that have elements of cardio and strength training. To do these, stand with your feet shoulder-width apart, lower yourself into a squat and place your hands on the floor outside of your feet. Once into this position, kick your legs behind your body, land on your toes and immediately do a push-up. As soon as you are done, snap your feet forward, jump into the air and extend your arms above your head. After landing back down, repeat for a set of reps.
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