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At-Home Exercises to Tone But Not Lose Weight

by
author image Megan Smith
Megan Smith has been a freelance writer and editor since 2006. She writes about health, fitness, travel, beauty and grooming topics for various print and Internet publications. Smith earned a Bachelor of Fine Arts in writing from New York University.
At-Home Exercises to Tone But Not Lose Weight
A woman is exercising in her home. Photo Credit studio-fi/iStock/Getty Images

You don't need a gym membership to tone and strengthen your muscles. If you'd like to stay at your current weight, but you still want to get toned, do strength-training exercises twice a week. Strength training, which includes weightlifting and calisthenic exercises that use the weight of your body as resistance, will sculpt and tighten your muscles. You'll stay at your current weight, and you can exercise in the comfort of your own home. Talk to your doctor before starting a new exercise program, especially if you have injuries or health conditions.

Step 1

Use a towel to tone your inner thighs and butt. Stand up straight with your feet at the width of your hips. Fold up a towel and place it in between your knees. Squeeze your knees together to hold the towel in place. Straighten your elbows and lift your arms to the height of your shoulders, keeping your palms down to the ground. Bend your knees into a 90-degree angle, then lift halfway up. Lower back down to a 90-degree angle. Repeat 10 times.

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Step 2

Pump up the intensity of your crunches with a fitness ball. Place a fitness ball on the ground, then sit on it with your knees bent and your feet flat on the ground. Cross your arms across your chest, placing your left hand on your right shoulder and vice versa. Engage your abdominal muscles to lift your shoulders and head up a few inches. Hold for a count of three, then lower back down. Repeat 10 times.

Step 3

Tone your back and shoulders by sliding on the floor with a towel. Place a yoga mat on a hard, smooth floor. Place a folded towel on the left side of the yoga mat. Sit down on the mat and bend your right leg in front of your torso and your left leg behind your torso, with both legs pressing against the ground. Put your left hand on the folded towel with your fingers pointing away from your body and your elbow loose. Lift your right arm up over your head with your palm facing the left. Inhale as you lean to your left and slide your left hand as far to the left as you can. Exhale as you press on the towel with your left hand, drawing it back toward your body. Repeat 10 times.

Step 4

Use a dumbbell to tone your butt and calves. Stand up straight with your feet a few inches wider than shoulder-width apart. Turn your toes out to make a "V" and hold one 5-pound dumbbell vertically in front of your hips. Bend your knees into a squat until your knees are at a 90-degree angle. Hold this position as you stand up on your toes. Lower your heels back down and straighten your knees halfway, then bend back down again. Repeat the exercise 10 times.

Step 5

Intensify your pushups by adding challenging modifications. Get down on all fours, then lower your butt and lift your calves and feet off the floor. Balance your weight on the palms of your hands and your knees, making a straight line from your knees to your head. Bend your elbows to lower your chest to the ground. Straighten your elbows to rise back up, then lower your calves and feet to the ground, sitting back on your heels and curling your back. Press your forehead into the ground and lift your arms up over your head, extending your arms and placing your palms on the ground. Return to the starting position, then repeat 10 times.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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References

Demand Media