Tone Up Those Muscles

Get that celeb physique without working out too hard. Want to flatten your stomach?

Or wishing to lose the six pounds you gained munching on those holiday treats?

If you are dreaming of a toned body this New Year, here are some effective tips to help you look like a Greek god (dess).

Ready to whip that body into shape? Let’s begin.

GOAL 1

Those Love Handles Don’t Need More Love

There’s a simple trick to lose your love handles – just burn more calories than you consume.

Let me repeat. Eat Less. Burn More.

Maintain a food journal and do 30 minutes of moderate-intensity workout five times a week. Any form of cardio – cycling, walking, or swimming – is a good idea. You can also try plank pilates.

Here’s how you can do it.

•         Lie with your face down and elbows tucked into the sides with hands by the shoulders.
•         Push yourself up as your body rests on your forearms and the balls of your feet.
•         Squeeze your abdominal muscles and tuck your hips under so that the body is straight.
•         Stay this way for 15 seconds.
•         Perform 3-5 reps for about 2-3 days a week. Then slowly increase in frequency.

GOAL 2

Get ready to flaunt those abs

If your six packs are hidden under a layer of fat, the cycle method can help you out. Here’s how you can do it:

• Lie on your back and press your lower back on the ground.
• Pull up your knees while your hands are behind your ears. Your feet will be in the air with knees perpendicular.
• Now pedal an imaginary bike in such a way so that when your right knee is up, your left elbow meets it across the body.
• Touch your right knee with left elbow and then left knee with the right elbow.
• Do 20 reps about 2-3 days a week.

GOAL 3

Get muscular upper arms

Here is how to get tight upper arms:

• Get a chair and sit on its edge with your hands forward.
• Make sure your back is perpendicular to the floor.
• Slowly move your feet forward so that your weight falls on your arms.
• Lower your bottom until your arms come at right angles.
• Push up to the starting position.
• Try 10 reps about 2-3 times a week.

GOAL 4

Building running endurance

Remember – stamina cannot be built in a go. You need to build it slowly. If you’ve never run before, start with light jogging about 10 minutes a day. Then increase the time and intensity slowly. If you think this is too much, start with walking and then take it from there.

GOAL 5

Toned muscles and less bulk

With the right weight training, you can increase your metabolic rate. All you need is a pair of dumbbells.

Note: Warm up before the exercise.

• Stand with legs apart (about shoulder width) and hold a dumbbell in each hand.
• Squat with your upper legs parallel to the floor.
• As you go down to squat, lift your arm in front of you to shoulder height.
• As you straighten your legs, slowly lower your arms.
• Perform 10 reps about 2-3 times a week.

“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.” - Lee Haney, Athlete