Things You'll Need:
- Open space
- Tennis shoes
- Clothing that allows to you move freely
- Pull-up bar (optional)
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Step 1
Perform a basic squat by standing with your feet hips-width apart, knees and toes pointed forward. Slowly sit back as if lowering into chair. Once your upper leg is parallel to the floor, raise back up to the starting position as you squeeze the muscles in your bottom, repeat.
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Step 2
Tone the legs with reverse lunges by standing with your feet together. Step back with your right leg, bending the knee towards the ground until the upper part of your left leg is parallel to the floor. Return to the starting position and repeat the movement by lunging back with your left leg.
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Step 3
Work your entire lower body by performing an isometric exercise, such as the wall sit. Stand with your back against a wall and slide your bottom down until you are in a seated position. Keep your back in contact with the wall and hold for 30 seconds, eventually working up to 60- and 90-second sessions.
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Step 4
Use yoga moves, such as the Warrior II pose, to strengthen the lower body and stand with feet wider than shoulder-width apart, arms out to the side at shoulder level. Slightly turn your right foot towards the right while keeping your left foot towards the front of the room. Bend the right knee, leaning towards the right until the upper part of your right leg is parallel to the floor with your left leg is extended straight and hold for 30 seconds to 1 minute; repeat on the other side.
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Step 5
Perform calf raises to tone the lower leg by standing with feet hips-width apart either on the floor, or on a step with your heels hanging off the back. Raise up as high as you can on your toes. Lower to the starting position and repeat.
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Step 1
Strengthen the whole upper body with modified push ups by going down to the floor on your hands and knees and walking your hand out until your body is in a straight line from your shoulders to knees. Bending your elbows, lower yourself until your nose touches the ground keeping the body in a straight line. Push back up to the starting position and repeat.
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Step 2
Tone the back of the arms with triceps dips by sitting on the edge of a step or chair and place your hands on the seat, close to your bottom. Walk your feet out in front a few steps and move your bottom off the chair to just off the edge. Lower your bottom towards the ground while pushing back up using the arms and repeat.
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Step 3
Perform standing triceps push ups by positioning yourself to face the wall, standing about 12 inches from it. Place your hands in front of you at shoulder level putting the thumbs and index fingers of each hand together to form a triangle. Lower the body towards the wall until your nose touches, push back to starting position and repeat.
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Step 4
Use yoga moves, like Downward-Facing Dog, to tone the chest and shoulders. Stand with your feet hips-width apart and bend over until your hands are on the ground. Walk the hands forward until your body is in the shape of an upside-down V bent at the hips and hold for 1 to 3 minutes.
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Step 5
Perform pull up exercises using a steady, elevated bar. Grasp the bar with your hands, palms face towards you and lift yourself off the ground bending your knees and crossing your ankles behind you. Pull yourself up to the point where your chin touches the bar and lower for one repetition, repeat.
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Step 1
Work your abs in a standing position by placing your feet hips-width apart. As you bring your knee to your chest, rotate the torso and bring the elbow of your opposite arm towards the knee challenging the oblique muscles. Alternate the knee to elbow movements.
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Step 2
Perform basic crunches to tone the upper abdominals by lying on your back, knees bent and feet flat on the floor. Place your hands behind your head and curl the upper body off the ground as you contract your stomach muscles. Keep the neck relaxed and return to the starting position; repeat.
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Step 3
Do the bicycle crunch by lying on your back, hands behind the head. Bring one knee into your chest as you rotate the torso aiming to direct your opposite shoulder, elbow back, towards that knee. Alternate the bicycle movement from side to side, right arm to left knee and left arm to right knee.
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Step 4
Concentrate on strengthening the lower abdominals by performing a reverse curl. Lie on your back, arms at your side and bring your knees in the air at a 90-degree angle. Contract your abdominals as you raise your bottom up off the floor and your knees higher in the air; lower and repeat.
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Step 5
Use moves like the Plank to target abdominals by lying on your stomach. Raise your body up on our elbows and forearms in the front and up on your toes in the back. Keep the body in a straight line as you contract the abdominals and hold for 20 to 30 seconds.
