simple toning exercises

**shweedart** · 10-30-2008, 12:02 PM

anyone know some effective ones? I'm not overweight I just need to tone up ! sit-ups and crunches absolutely kill me!

**miffed23** · 11-02-2008, 01:20 PM

Overall tone up or just stomach honey?

Sit ups are unfortunately the best exercise,once youve build up those muscles, it'll get easier. Start with reps of 5, and increase them daily.

Or you could get one of those medicine balls, or even better a netball that you have lying around the house

Anyhoo, if you can find a ball, lie on your back, arms extended out to the sides, palms down and with your feet on the floor and knees bent, place the ball between your knees, holding it firmly with your thighs... Contract your abs, then slowly lower your knees to one side. Be sure to keep your bottom, arms and back in contact with the floor at all times. When your knees touch the floor, return to the starting position, then repeat to the other side.

This works your lower abs and adductors (inner thighs) Ive a feeling its called lying ball squeeze (

) if you wanna google it?

Or you could try 'bridging' (exercises have such weird names)

The starting position for bridging is flat on the floor with your hands resting by your sides. Your feet should be flat on the floor, shoulder width apart, knees bent.

Contract your abdominals, low back and glutes, then slowly lift your midsection to form a straight line from your knees, through your hips to your shoulders.

Hold this position for a few seconds, then slowly lower. The whole cycle of lift, hold and lower should take at least ten seconds. Focus on breathing

Aim for two sets of 8 - 12 reps and slowly increase to three sets of 15+ reps. Rest for 20 seconds between sets.

AND!! STRETCH BEFORE AND AFTER...

**shweedart** · 11-06-2008, 03:35 PM

woo thanks miffed

**miffed23** · 11-09-2008, 12:02 PM

welcome sugar lump, apologises for the giant link in the middle of my reply...

**sourpuss** · 11-10-2008, 06:26 PM

Quote:

Originally Posted by miffed23

welcome sugar lump, apologises for the giant link in the middle of my reply...

fixed

**Little** · 11-10-2008, 06:36 PM

Wow, I couldn't ever see the link ... but looking at the differences between edited versions, I sure see it! The power of firefox

mvaldez · 11-14-2008, 11:21 PM

[FONT='Verdana','sans-serif']Those are great!! I'm going to incorporate them into my daily exercising routine.ffice

ffice" />>>[/FONT]

10-30-2008, 12:02 PM	#1
shweedart Gold Contributor 500+ Posts Join Date: Feb 2008 Location: Essex in England, near London Posts: 580	simple toning exercises anyone know some effective ones? I'm not overweight I just need to tone up ! sit-ups and crunches absolutely kill me! __________________ You know the way a poem sometimes makes an absurd connection That's him Lyrically professing his affection...

11-02-2008, 01:20 PM	#2
miffed23 December 2008 "Poster of the Month" Join Date: Mar 2008 Location: United Kingdom Posts: 615 Blog Entries: 4	Overall tone up or just stomach honey? Sit ups are unfortunately the best exercise,once youve build up those muscles, it'll get easier. Start with reps of 5, and increase them daily. Or you could get one of those medicine balls, or even better a netball that you have lying around the house Anyhoo, if you can find a ball, lie on your back, arms extended out to the sides, palms down and with your feet on the floor and knees bent, place the ball between your knees, holding it firmly with your thighs... Contract your abs, then slowly lower your knees to one side. Be sure to keep your bottom, arms and back in contact with the floor at all times. When your knees touch the floor, return to the starting position, then repeat to the other side. This works your lower abs and adductors (inner thighs) Ive a feeling its called lying ball squeeze () if you wanna google it? Or you could try 'bridging' (exercises have such weird names) The starting position for bridging is flat on the floor with your hands resting by your sides. Your feet should be flat on the floor, shoulder width apart, knees bent. Contract your abdominals, low back and glutes, then slowly lift your midsection to form a straight line from your knees, through your hips to your shoulders. Hold this position for a few seconds, then slowly lower. The whole cycle of lift, hold and lower should take at least ten seconds. Focus on breathing Aim for two sets of 8 - 12 reps and slowly increase to three sets of 15+ reps. Rest for 20 seconds between sets. AND!! STRETCH BEFORE AND AFTER... __________________ "The air of heaven is that which blows between a horses ears" Last edited by sourpuss; 11-10-2008 at 06:26 PM.

11-06-2008, 03:35 PM	#3
shweedart Gold Contributor 500+ Posts Join Date: Feb 2008 Location: Essex in England, near London Posts: 580	woo thanks miffed __________________ You know the way a poem sometimes makes an absurd connection That's him Lyrically professing his affection...

11-09-2008, 12:02 PM	#4
miffed23 December 2008 "Poster of the Month" Join Date: Mar 2008 Location: United Kingdom Posts: 615 Blog Entries: 4	welcome sugar lump, apologises for the giant link in the middle of my reply... __________________ "The air of heaven is that which blows between a horses ears"

11-14-2008, 11:21 PM	#7
mvaldez Junior Member Join Date: Apr 2008 Location: CA Posts: 27	[FONT='Verdana','sans-serif']Those are great!! I'm going to incorporate them into my daily exercising routine.fficeffice" />>>[/FONT]

11-10-2008, 06:36 PM	#6
Little WH Junior Administrator Join Date: Feb 2007 Location: whjuniorad[at]hotmail[dot]com Posts: 1,559 Blog Entries: 4	Wow, I couldn't ever see the link ... but looking at the differences between edited versions, I sure see it! The power of firefox

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