With summer right around the corner it’s time to tone up and get healthy. The good news is it is never too late to start your transformation towards a better and healthier you. Here are 6 GREAT exercises you can implement into your daily life to tone your stomach, arms, back and legs for the summer.



Push-ups are an age-old exercise that we are all familiar with and you do not need a gym membership or any expensive home-gym equipment to do them. Try incorporating 7 to 12 push-ups a day into your exercise routine to help tone your arms and shoulders. If you find regular push-ups difficult, alter the original push-up method and perform them on your knees instead of your toes. Although the results will be lessened, substituting in this way will still help to tone your arms and increase strength.



Squats, like push-ups, is an exercise you are most likely already familiar with. The basic principles are simple. Stand so that your feet are precisely shoulder-width apart. Then breathe deep as you bend your knees slowly until your bottom reaches around chair level. While doing this ensure that you keep your back straight and your eyes focused on the same spot on the wall. Return slowly to your starting position and repeat 8 to 10 times a day to tone and strengthen your legs.



Bicep Dumbbell Curls

Bicep curls are a great and easy way to tone your arms. For this exercise all you need is two basic dumbbells or any household object with equivalent weight . Stand with your feet shoulder-width apart. Hold a dumbbell level in each hand at waist-level and proceed to lift them, curling them upwards. Regulate your breathing, inhaling as you move your arms back to their starting position. Ideally, when implementing this exercise into your daily workout routine you should aim for at least 7 repetitions each day. Start with a low weight and gradually increase this as your strength begins to grow.





The sit-up is another exercise you should already be familiar with. Like push-ups and squats, the basic routine of this exercise can be performed without any specialist equipment. Lie down on your back, preferably on an exercise mat, towel or soft carpet. Bend your knees whilst ensuring as you do that your feet are hip-distance apart. With your hands placed so that your fingertips are at the back of your ears, position your elbows so that they are pointed towards opposite sides of the room. Then, lift your torso upwards as close to your thighs as possible. As you do this, your elbows may come closer together. Finish the motion by lowering your torso back down so that your back is again flat on the floor. For maximum results, complete this exercise with 10 to 15 repetitions daily.





Lunges are an excellent way to strengthen and tone your legs, bottom and hips. The exercise will also help to strengthen your knees and hips which will help to improve your posture. Start by standing and keeping your feet shoulder-width apart. Ensure that you focus on keeping your upper-body straight and your shoulders relaxed. Take one leg and step forward, lower your hips until your front thigh is parallel to the floor and shin is vertical, repeat with the other leg but be sure to always keep your front heel on the floor. Try one set of 8 to 12 repetitions daily to maximise your results. When you notice the exercise becomes too easy, try modifying it and include holding dumbbells while you complete your repetitions.




Calf-raises are another great way to tone your body that you do not need any extra equipment for. Simply stand on a step, box or anything of the like that will safely support your weight. Make sure you are standing so that you are on the edge of the object and that you have something to hold onto for support. Once you are comfortable in your balance, lift your heels so that you are standing on your toes. Maintain this position for two seconds and then begin to lower your heels until they are below the object. Repeat this process for at least 10 repetitions. Like the lunge exercise, if regular calf-raises become too easy you can include dumbbells to increase the intensity of the workout.


All of these exercises can help you reach your summer body goals! Add a Natureal Whey Protein shake after any intense work out to assist in toning your body!


TIP - When completing any leg based exercise keep your stomach tight, this will improve your abdominal muscles.


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Tiffani Smith