This set exercise firm up your bum, legs, abs and arms.
Duration: 10-minute.
You will need a resistance band for some of the exercises. If you don’t have a resistance band, you can use bottles of water or other weighted objects.
This toning exercise routine counts towards your recommended weekly activity target for strength.
Warm up with this 6-minute warm-up before you begin, afterwards, do a 5-minute stretch to cool down.
The 3/4 press-up or full press-up – 2 sets of 12 to 15 repetitions (reps)
The 3/4 press-up
- Place hands underneath shoulders with arms fully extended
- Palms flat and fingers facing forward
- Rest your knees on the floor
- Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor
- Push back up and repeat.
The full press-up
- Place hands underneath shoulders with arms fully extended
- Palms flat and fingers facing forward.
- Keep your legs straight and knees off the floor.
- Bend arms at elbows, lowering chest until it is 2 inches above the floor and elbows reach 90 degrees.
- Keep your back and legs straight at all times
- Try not to bend or arch your upper or lower back as you push up.
- Push back up and repeat.
Tricep dip – 2 sets of 12 to 15 reps
- Sit on the floor with knees bent
- feet on the floor
- hands on the floor behind you with fingers pointing towards your body.
- Lift your hips off the floor.
- Slowly bend your elbows and lower your body close to the floor and slowly push back up, don’t lock the elbows.
- For more of a challenge, rest hands on a stable bench or step.
Shoulder press – 2 sets of 12 to 24 reps
- Place the resistance band under both feet
- Stand tall with your arms bent and by your sides
- Fists raised to shoulder level.
- Without lifting your shoulders, slowly extend your arms above your head until they come together
- Widen the hand grip as you return your arms to their starting position.
Shoulder press with lunge – 1 set of 12 to 24 reps on each side
- Get into position by putting your right foot forward.
- Place the resistance band under the right foot and hold on to both ends
- As you bend your legs to drop into a lunge, straighten your arms above your head as high as feels comfortable.
- Slowly return to the starting position and repeat.
Bicep curl – 2 sets of 12 to 24 reps
- Standing tall with feet hip-width apart
- Place the resistance band under one foot (or two for more of a challenge).
- Keep your stomach flat & squeeze your bum.
- Hold the band with arms straight by your sides, palms facing out.
- Slowly bend from the elbow, raise your fists to your shoulders, keeping your elbows tucked in.
- Slowly lower the band down and repeat.
Lateral raise – 2 sets of 12 to 24 reps
- Stand tall with feet hip-width apart.
- Place the resistance band under both feet.
- Keep your stomach flat
- Squeeze your bum.
- Hold the band in each hand, palms facing in, arms straight by your sides.
- Slowly raise both arms, keep them straight, up to shoulder height, do not lift your shoulders.
- Slowly lower and repeat.
Squat – 2 sets of 15 to 24 reps
- Stand with your feet shoulder-width apart
- Hands down by your sides or stretched out in front for extra balance.
- Bending your knees until they are nearly at a right angle,
- Keep your thighs parallel to the floor.
- Keep your back straight
- Do not let your knees extend over your toes.
Lunge – 1 set of 15 to 24 reps with each leg
- Stand in a split stance
- Left leg forward and left right back.
- Slowly bend the knees, lowering into a lunge, until both legs are nearly at right angles.
- Keeping the weight on your heels, push back up to starting position.
- Keep your back straight and don’t let your knees extend over your toes.
Stomach crunch – 2 sets of 15 to 24 reps
- Lie down on your back
- knees bent and hands behind your ears
- Keep your lower back pressed into the floor
- Raise your shoulder blades no more than 3 inches off the floor and slowly lower down.
- Don’t tuck your neck into your chest as you rise
- Don’t use your hands to pull your neck up.
Back raise – 2 sets of 15 to 24 reps
- Lie down on your chest
- Place your hands by your temples
- Keep your legs together
- Feet on the ground
- raise your shoulders off the floor no more than 3 inches and slowly lower down.
- Keep a long neck and look down as you perform the exercise.
To speed up the body toning, apply Malaysia Body Shaping Gel after shower 3 times a week.