15 Quick Body Toning Tips

Hello, my dears! It’s Alla Sem here. When I was on my journey from 110 kg to 80 kg, I learned that toning isn’t just about working harder. It’s about working smarter. Today I want to share 15 quick tips that helped me tone my body and feel stronger. These are in no particular order, so mix and match, read one a day, and most importantly, have fun with them.

Tip 1 – Tummy Toner
In addition to your toning workout, eat smaller portions. Your stomach is only about as large as your fist. There’s no need to stuff yourself with a large plate full of food. I started using smaller plates, and it made a huge difference in how much I ate without feeling deprived.

Tip 2 – Try a Trainer
Get advice or help from a trainer from time to time. Some online trainers are pretty affordable, like around $2 a week at various fitness sites. Or search your favorite online engine for free fitness forums and chat with others on the same journey. I learned so much from online communities.

Tip 3 – Posture Practice
Practice improving your posture daily, no matter where you are. Whether sitting at your work desk, relaxing at home, or standing and walking, good posture matters. It strengthens your core and makes you look instantly slimmer. I set reminders on my phone to check my posture throughout the day.

Tip 4 – Variety
Vary your toning routine during the week. Alternate days that you do cardio work with days when you do your toning work. This keeps your body guessing and prevents boredom. I found that mixing things up made me actually look forward to workouts.

Tip 5 – Routine Changes
Also vary your actual exercises. Research shows that a body can adapt to the same routine over a 4 to 6 week time frame. When you vary the routine, your body works harder, trying to adapt once again. At minimum, increase the intensity or number of sets you do. But change something. Your body will thank you.

Tip 6 – Warm Up
Don’t forget to warm up with some stretches before diving into your toning exercises, whether cardio or strength training. You only need about 5 to 8 minutes. Target the muscle groups that you’ll be using.

What is warm up? A warm up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised. This results in warming up the muscles and lubricating the joints. No matter whether you are working out at home, in a fitness center, or outdoors, regardless of weather, you need to warm up before beginning all exercise activities. It improves your performance and reduces your risk of injury.

What is cool down? The period of 5 to 10 minutes at the end of your workout is the cool down period. It allows time to lower your heart rate before you dash back to work or other activities. It reduces your risk of muscle soreness and injury that could come from your workout. This cool down period should include 5 minutes of cardio exercise like stationary biking or walking, at a reduced pace from your previous activities. At the end, focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout.

Tip 7 – Get a Grip
When using weights, hold them firmly yet comfortably. Don’t grip too tight, as this can raise your blood pressure unnecessarily. I learned to relax my grip and focus on the muscle I was working.

Tip 8 – Un-Lock
Remember not to lock your knees or your elbows while working out. Don’t place undo stress on your joints. Keep a slight bend to protect yourself from injury.

Tip 9 – Turtle Moves
Remember who won Aesop’s famous race and go slow and steady, especially with any equipment and machines you are using. Avoid having machine weights slam back into position. Controlled movements build more muscle and prevent injury.

Tip 10 – Focus
From Aesop to the old Kung-Fu movies, here’s a tip: focus on the muscle group you are working on during your workout, Grasshopper. Look at a wall if necessary to maintain your concentration. Proceed slow and steady. Mind-muscle connection is real and powerful.

Tip 11 – Journal
Keep a diary, journal, or some type of record of your progress. Note which exercises you’re using for which muscle groups, the number of repetitions, and intensity. Track your diet here too if you’d like. Then set goals for yourself and update them regularly. Looking back at my journal showed me how far I’d come on hard days.

Tip 12 – Attention
Stand up straight! Chest out and up. Shoulders back. Keep good posture. This simple tip makes every exercise more effective and instantly improves how you look and feel.

Tip 13 – Breath
At first it’s difficult to monitor everything. But once you learn your routines, remember to exhale when lifting. Inhale when returning back to the beginning position. Breathing correctly fuels your muscles and helps you lift more safely.

Tip 14 – R and R
Don’t forget that “All work and no play” saying. Rest and relax. Work different muscle groups on alternate days. Your muscles grow and repair during rest, not during workouts. Give yourself permission to recover.

Tip 15 – No Hiding
Psst, here’s a secret. Some of the most difficult to shed fat is hiding under your belly button. Even though you may have strong abs, no one will see them if the overlying tissue is fat. Time to hit the crunches and leg raises. But remember, spot reduction isn’t real. You need overall body fat loss to reveal those toned muscles underneath.

The Bottom Line

To get the toned body you desire, you need a regularly scheduled combination program of aerobic exercises, strength training, and good healthy eating habits. A good place to begin is with your healthcare provider for the latest information about a well-balanced dietary and exercise plan.

On my journey from 110 kg to 80 kg, I used tips like these every single day. They added up to real results. Start with one tip today. Master it. Then add another. You’ve got this.

With love and belief in you,
Alla Sem