How to Increase Muscle Tone in 10 Minutes a Day

Video Transcript

"The no. 1 excuse for not exercising is not finding enough time in your day. This is Alice Monsaert with some tips on how you can increase muscle tone in just about ten minutes a day. You need to think about working the major muscle groups of your body. You don't need elaborate equipments, you need your own body weight. First suggestion is to do lunges. Lunges are going to help strengthen the leg muscles and the gludial muscles. Starting in a split stance position, lift the back heel and let your body weight go straight down and straight up. It's important that front the knee not go pass the toe. So straight down and up. You're using your own body weight when beginner exercise, this should enough weight to increase some muscle tone. Later on as you become stronger you can hold on to some dumbbells. The next exercise I would suggest, is a squat. Again, great for gluts, hamstrings and quadricep muscles. Start with the feet about hip distance apart. Push the hips back as you rock the weight into the heels and then bend the knees. You can go a short distance and as you do become stronger, you can reach your arms out in front and go down further. So those are two exercises that are great for the lower body. For the upper body, I would suggest doing push ups. And you can start those in a modified position, fingers face forward, hips come in line with the spine, inhale and exhale on the way up. So this is a great exercise for the chest and the triceps which are behind the arms. Another exercise to incorporate is spinal extension. It's very important to balance your muscle groups, so you can place your hand under your chin and lift your elbows off the floor. So you're tightening the erector spinae. The last exercise I would suggest is that you do some core exercises for the rectus abdominus, running straight down the front and the obliques. You can do a crunch, exhaling on the way up and twisting and rotating to involve the obliques. So if you can start out by doing ten to fifteen repetitions of all those exercises, maybe two sets, you'll get a good exercise program and only ten minutes a day and you'll be happier and healthier."