The Best Exercises for Toning Arms, Legs, Bum, Back and Abs  

 (Jayne Freeland - Sept 2009)

Make sure you read “Is Spot Training Possible” before you read this article to make sure you are approaching toning and strengthening the right way. If you already feel you have a handle on proper weight loss and you are just looking for some new exercises, I hope you find these exercises a fun and challenging addition to your regime! 

Arms & Shoulders 

Achieving cut, defined muscles in the upper arm relies on building the biceps and triceps. To achieve more defined shoulders, you’ll be working the deltoids as well as the triceps and biceps.  

Routine: 

Triceps: (Triceps dips) Use a sturdy chair or bench. Pretend to sit down in an imaginary chair in front of the bench by placing your arms behind you and lowering your body. This is the position to begin the exercise. Now, dip down and back up 8 times. Rest and then repeat 2 more sets of 8 reps. 

Biceps: We’re going to use a little yoga for those biceps. It’s a lot more fun than doing curl after boring curl, and this move works other areas of your body as well. Begin with your feet slightly more than shoulder feet apart. Bend your torso over and grab your ankles, but do not lock your knees. Walk your hands out in front of you until you look like an upside down “V.” Lower your body into a push-up position (plank pose) and hold for a couple of breaths. Next, push-up back into the V position (this is actually “downward facing dog” in yoga). Repeat 8 times and rest. Try to complete 3 sets of 8 reps. 

Shoulders: Using two resistance bands, attach one end to your foot and grab with the respective hand on each side. Spread your feet slightly more than shoulder width apart and squat down slightly without rounding your back. From chest height, press up with both arms at the same time as you would with a barbell. Adjust the resistance to ensure that this takes some effort as you push your arms up perfectly straight. Release with control back to starting position and repeat 8 times. Aim for 3 sets of 8 reps. 

Legs & Bum 

The “butt” is really just the end of your legs. Therefore, most leg exercises that target the thigh area will also improve the bum area. Lunges are one of the handiest ways of achieving defined leg muscles and a firm behind. Standing with your feet should width apart, step forward with your right foot and bend your left knee down and your right knee at the same time. Come back up and resume starting position. Next, step back with your right foot and reverse the move by putting your right knee down on the ground and bending your left knee to a 90 degree angle. This is a reverse lunge. Repeat 8 times and switch sides. Try to do 3 sets of 8 reps on each side, but do not over-fatigue the knee. It’s a tricky joint and one prone to injury, so listen to your body! 

Chest & Back 

Assume push-up position and lower your body slightly (this is also called “plank” pose in yoga). Hold for an 8 count. Rise up to normal push-up position and shift your body to the right by extending your left arm up to the ceiling. You should now be in side-plank pose. Hold for an 8 count. Perform the same movement on the other side. Do 3 sets in each position. 

Abs 

Skip the boring crunches and try another old-fashioned ab exercise that exercises nearly all of the abdominal muscles if done correctly. Lie on your back and bring your knees up toward your chest so they are inline with your hips and your lower legs are parallel to the floor. (You should look like you are sitting in a chair) Place your hands behind your head and lift your head. For proper positioning, look at your belly button. Bring your left knee in and your right elbow up at the same time and then bring the knee and elbow back. Repeat on the other side and alternate. Do 3 sets of 8 reps for each side. 

For most of the exercises above, you should allow a day of muscle recovery in between workouts. Abs are the only area I feel you can pretty much work everyday. As well, you need to make sure you continually challenge the muscle or it will not continue to grow. Your body doesn’t know it’s being trained so that it looks good. It’s merely adapting to the stress you are placing on it. If it reaches a point where it is no longer being challenged, it won’t need to adapt. You can accomplish this by adding increasing weight when possible or reps when you are using the weight of your own body for resistance. In the latter case, you should also try new, more challenging exercises every month or so.  

 
 Top of page