Strength training is a vital part of any healthy fitness plan since it builds lean muscle and helps tone and shape the overall look of your body. Focusing on specific exercises for each major muscle group in your body helps you achieve a full-body toning workout without the need for expensive equipment or a gym membership. Training with weights, resistance bands and your own body weight and leverage can help you strengthen your muscles and create a sleek, chiseled appearance when combined with a healthy diet and regular aerobic exercise.
Upper Body
Step 1
Work your triceps by leaning forward at your hip, placing your left hand on a sturdy chair or step. Hold a dumbbell in your right hand with your elbow bent and your hand against your rib cage. Push your arm out back behind you to straighten your elbow. Repeat the exercise with the opposite arm.
Step 2
Hold a dumbbell in each hand, standing with your feet shoulder-width apart and your arms straight and held diagonally to your left with your hands in line with your hips. Pull your right arm up diagonally until your arms are spread apart, forming a diagonal line across your body to tone your arms and chest. Repeat the exercise with your arms facing the opposite direction.
Step 3
Stand on a resistance band with your feet shoulder-width apart, holding one end of the band in each hand with your arms straight and your hands in front of your thighs. Pull up on both ends of the band to raise your arms to chest level with your hands parallel to the floor to work your shoulders and chest.
Step 4
Lower yourself to the floor face down in the plank position with your back straight and your weight supported on your toes and palms. Start with your arms straight and slowly lower your body to the floor while bending your elbows to perform a pushup that will help tone your arms, chest and shoulders.
Core
Step 1
Lie on your back with your arms folded behind your head and your legs out straight in front of you, held slightly more than shoulder-width apart with your feet a few inches off the floor. Curl up into a crunch while bringing your legs together to target both your upper and lower abdominal muscles.
Step 2
Strengthen your core by lying on your back with your hands tucked under your lower back and your legs out straight in front of you with your feet pressed together. Lift your legs up until they are perpendicular with the floor, tucking your pelvis in and contracting your abdominal muscles before lowering back to the starting position.
Step 3
Lower your body into the plank position with your arms straight. Bend your left leg up against your chest, twisting your upper body slightly to your right to bring your leg across your body. Straighten your left knee to extend your leg before returning to the starting position and repeating the exercise with your right leg to tone your abdominal and oblique muscles.
Lower Body
Step 1
Stand with your legs slightly more than shoulder-width apart and your arms held down to your sides. Keeping your back straight, bend your knees to lower your buttocks toward the ground while bringing your arms up to form a circle in front of your chest. Push back up into the starting position and repeat the plie exercise to tone your buttocks, thighs and hips.
Step 2
Lie down on your left side with your left arm cradled under your head for support. Bend your right knee and place your foot on the floor in front of your left knee. Keeping your left leg straight, lift it up from the floor under the crook of your right knee to tone your inner thigh muscles. Repeat the exercise lying on your right side.
Step 3
Sit in a chair with your left leg extended in front of you. Loop a resistance band around your left foot, holding the ends securely near your chest. Push your left foot forward against the tightened band and hold the position for 30 to 60 seconds to tone your calf muscles. Repeat the exercise with your right leg.
Tips and Warnings
- Use weights heavy enough or resistance bands tight enough to perform eight to 15 repetitions before tiring. Aim for 25 to 50 repetitions of core exercises. If you can't perform a regular pushup at the start of your program, start by balancing on your knees and palms until you build more strength. Jog in place, do jumping jacks or skip rope for one to two minutes between toning exercises to get your heart rate up and burn calories during your workout.
- Allow for at least one day of rest in between training the same muscle group to prevent injury and fatigue.
Things You'll Need
- Dumbbells
- Resistance band
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