Getting in a workout doesn't have to mean taking hours out of your day. In fact, you can work towards toning and strengthening your body in only a few minutes every day.
For best results of course you'll need to devote some time to your fitness routine, however, even a ten minute workout can make a difference over time. The trick of course is to be consistent and to stick with it.
Sometimes toning up can be as simple as adding a few extra quick sculpting techniques to your gym routine. Below are some great ones to try.
Using a large workout ball can help target the areas you most want to tone quickly and efficiently. As such investing in one of these oversized balls is a good idea. These balls make it easy to hit your abs, butt, legs and arms without missing a beat.
You can also frequently find these balls at your local gym. If you are already there for a quick cardio fix, then take ten extra minutes to test these moves out on the ball. You will certainly notice a difference if you keep at it.
1. Arm Curls: For a good sculpting workout that can last as little as ten minutes, begin by doing seated curls on the ball. Simply sit on the ball with legs and feet hip width apart. Next, with arms at the sides grab some free weights. Bring weights slowly up towards your shoulders and repeat. Try doing three sets of ten or twelve reps.
For added effect you can put your feet slightly closer together and use heavier weights. Alternatively, lower the weights but keep the same reps if you feel you are in danger of hurting yourself.
2. Crunches on the Ball: Doing stationary crunches while on the ball is an excellent way to work your core. Begin by lowering yourself on to the ball with your lower back touching the ball. Feet and knees should rest comfortably shoulder width apart.
Next, put your arms behind your neck for support and crunch up using your core muscles. Arms and hands should be used only to gently support your neck. Use a good amount of control so as not to move the ball. Try three sets of ten or twelve crunches to begin with and work your way up to fifteen.
In order to intensify this workout you can always move your legs upwards and balance your feet against a wall. If the original workout is too intense you can instead move your lower back a bit lower on the ball. This should make it slightly easier.
3. Overhead Extension Squats: In order to work your butt and thighs, try these amazing squats. First begin by holding the ball in front of yourself. Drop down now into a squat position as if you were sitting down on a chair. As you do this begin raising the ball over your head. Repeat for ten reps and three sets.
To make this tougher you can always try staying in the squat position while lifting and lower the ball over your head for the ten reps. For a lighter workout hold the ball stead while doing your squats.
4. Arm Press: Begin by lying with your upper back and neck positioned on the ball. Get some weights in each hand and begin to bend arms so that your elbows are parallel with your shoulders and the weights are facing upwards at a ninety degree angle from your elbows. Next begin to press the weights slowly upwards towards the ceiling. Do this for 3 sets of 10 or 12 reps.
To slow things down you can widen your legs in order to give yourself more support. Alternatively, if you want to pump things up a bit, try doing single arm presses in between your sets.
These toning techniques have been proven effective and will certainly help tone and tighten all the usual problem areas. Adding these moves to your regular routine will dramatically improve overall physique so long as you take the time to do them at least two times a week.
These moves, on top of a regular fitness routine and a healthy diet, can get your ready for swimsuit season. Adding just ten minutes to your routine can make a world of difference. Just an extra ten minutes a few times a week can mean the difference between fab and flab.
Dale Miller is a health, sports, fitness and nutrition enthusiast. He operates http://centurysupplements.com/ and writes a blog at http://centurysupplements.com/blog/
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