If you're feeling flabby or just plain out of shape, there are easy ways to achieve muscle definition and a leaner look. Exercise will give you an attractive figure, and it offers lots of health benefits as well, including lowering your risk of heart disease. According to the American Heart Association, Americans should exercise for a minimum of 30 minutes a day, at least five days a week.
Aerobic Exercise
Cardiovascular activity, or aerobic exercise, will help you tone up by burning calories and strengthening muscles. Burning more calories than you consume will get rid of stored fat in your body, contributing to a leaner, fitter physique. Choose an aerobic exercise you enjoy, an activity that keeps your heart rate elevated and that you can maintain for 30 minutes. If you are just starting out, walking is a good beginner's exercise, as almost anyone can do it with no special equipment other than comfortable walking shoes. Other cardiovascular activities you might enjoy include swimming, running, biking, hiking, dancing or playing a sport, such as basketball, softball, soccer or hockey. Get a complete physical exam from your doctor before beginning any exercise program.
Weight Training
Try strength training with weights for more muscle toning, as well as for the health benefits. The American College of Sports Medicine, the American Heart Association and the U.S. Surgeon General's Report on Physical Activity and Health all have recognized the importance of strength training as a component of health. For an easy strength-training routine, use light dumbbells and do two sets of eight to 12 reps of each exercise. Target the areas you want to tone, as well as your major muscle groups. You might want to include squats, lunges, triceps extensions, biceps curls, and chest and shoulder press exercises in your routine. Do your weightlifting exercises two or three times a week, and you'll start seeing the results within a few weeks.
Pilates
Pilates is another way to tone your body. It is relatively simple, and you do not need to use weights. Pilates uses your body weight for resistance and improves balance, flexibility and strength. Pilates exercises include lunges, squats, push-ups, pull-ups, chin-ups and core exercises. To target your core, lie on the floor with your knees bent above the hips and your arms by your side. Raise your head and shoulders off the mat, extending your arms and legs out until you are in a V-shape position. Hold for 10 to 20 seconds. Do all Pilates exercises two or three times.
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