We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Many people wish to firm up the muscles in their bodies in an effort to lose weight or bulk up. According to ExRx.net, dedicating time to toning exercises is essential as Americans tend to lose up to a half a pound of muscle every year after they turn 25. This decreases your resting metabolism and often results in the gaining of weight over time. Though cardiovascular exercise and a healthy diet are needed to burn fat, toning workouts are needed to build muscle tissue and restore a waning metabolism.
Weight training builds muscle mass and increases the metabolic rate, according to ExRx.net. In fact, the average adult will add 3 pounds worth of muscle after training for two months and experience a 7-percent increase in metabolism. Increasing the amount of muscle you have can burn more fat. Over time, this results in weight loss and allows the world to see those muscles you've been building up. A typical weight training routine can work all of the major muscle groups including the chest, back, legs and glutes and can incorporate the use of barbells, free weights or a combination of the two.
Several exercises can be performed to tone up your glutes. According to ShapeFit.com, an example includes the elastic band kickback, the glute kickback, and the exercise ball butt raise. All of these exercises will firm up your rear and help you to achieve the shape you want without bulking up too much. The focus is on toning the muscles, not increasing mass.
To firm up your abdominal muscles, including the rectus abdominus, the transverse abdominus and the obliques, you should consider a variety of core-focused exercise. According to the Mayo Clinic, regular crunches will suffice for firming these muscles. However, if you wish to really strengthen your core so that you stand taller and appear to have a flatter stomach, a few exercises you may want to try include the bridge, the plank and the side plank. These are exercises borrowed from yoga and help to firm up muscles without adding bulk.
To increase the firmness of your leg muscles, including the quadriceps, hamstrings and calves, ShapeFit.com recommends several exercises you can perform with body weight resistance or weights. First is the one-leg squat, which requires some level of precision before you can master it. ShapeFit.com warns that maintaining proper form is essential to get the most out of the exercise to avoid injury. Another exercise you can try is the barbell lunge. ShapeFit.com suggests using a heavy weight so that you do a minimal amount of repetitions but really feel the burn with each one. Remember, numerous repetitions increase bulk; fewer repetitions increase firmness.