Non-Weight Bearing Workout. Total Body Exercise Routine Safe For Recovering From Injury.




How to Get Toned and Fit (for Girls)

Steps

  1. Stretch.Stretching will help you loosen muscles and prevent injuries. Make sure to stretch major muscles such as arms, legs, neck, sides, and abs.
  2. Do a 5-10 minute warm-up.Do jumping-jacks, take a short jog, a brisk walk, climb stairs, etc.
  3. Stretch again.Make sure to stretch anything that felt sore while doing the warm-up or is sore currently.
  4. Drink one glass (about 8 oz.) of water about 10 minutes before next step to make sure you are hydrated.
  5. Take a 20-30 minute jog and make sure to jog the whole time.If you start to get cramps, stop, and rest where you are. Don't start walking the cramp off because it is taking less time out of your running. If you don't want to run, take a 30-40 minute power walk. But the run is recommended for quicker results.
  6. Drink one glass of water again.Make sure to keep hydrated while you are doing the workout. Keep a water bottle close by as you continue.
  7. Work your arms.Do at least 15 push-ups and increase the amount as you get stronger.
  8. Work your arms.Lift a weight that gives you a challenge but that isn't impossible for you to lift. Lift the weight 10 times per arm.
  9. Work your legs.Do 20 squats. Increase amount as your legs get stronger.
  10. Work your abs.Do about 20 basic crunches and make sure to get your shoulder blades off the floor. Then do 10 side crunches on each side. Do 30 bicycle crunches. For a challenge, do 20 more basic crunches.
  11. Sculpt your hips and waist.Lay on your back and put your legs in a right angle (with shins facing the ceiling and top of thighs facing behind you). Put your hands behind your head and have your elbows face the ceiling. Have your elbows touch your knees (like crunches). Do 20 and increase amount as you get stronger.
  12. Strengthen your glutes (muscles in your butt).Lay on your back and position your legs like you would with basic crunches. Squeeze your butt muscles and lift your hips so your knees, hips, and shoulders are aligned. Lace your fingers together under you. Hold for 30 seconds and increase to 2 minutes as you get stronger.
  13. Work your calf muscles.Stand with your feet a little more than shoulder width apart. Raise up onto the balls of your feet without bending your knees. Return to starting position. Do 20.
  14. Strengthen back.Lay on your stomach with your hand stretched out in front of your head. Squeeze your butt and lift your hands and feet of the ground, pulling your legs and chest off the floor. Hold for 30 seconds and increase to 2 minutes as you get stronger.
  15. Tone your thighs.Lower yourself into the squat position so your legs are forming a right angle. Hold for 30 seconds and increase to 2 minutes as you get stronger. To help time pass, listen to your favorite song.
  16. Stretch, re-hydrate, and relax.
  17. Repeat all steps everyday until at your preferred results.

Community Q&A

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  • Question
    How often do we have to do this?
    wikiHow Contributor
    Community Answer
    3 to 5 times a week would be ideal.
    Thanks!
  • Question
    What happens if I pull a muscle?
    wikiHow Contributor
    Community Answer
    Always remember to stretch before you exercise to prevent this. If you do pull a muscle, you'll have to rest it, probably for a few weeks.
    Thanks!
  • Question
    How long will it take for me to see progress?
    wikiHow Contributor
    Community Answer
    Most experts say you will notice mild progress in about 8 weeks, but the progress will be noticeable to others after about 12 weeks of healthy eating and regular activity.
    Thanks!
  • Question
    How can I lose lower stomach fat?
    wikiHow Contributor
    Community Answer
    Do ab workouts frequently, like some random sit ups and crunches throughout the day, and eat healthy foods.
    Thanks!
  • Question
    How do I get a big butt?
    wikiHow Contributor
    Community Answer
    Thanks!
  • Question
    When do you think others will notice that I've been working out simply by looking at me?
    Top Answerer
    The general rule of thumb is that people around you notice after four weeks, and you notice after six weeks.
    Thanks!
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  • Keep yourself motivated and determined.
  • Drink plenty of water.
  • Make sure to stretch everyday before doing this to prevent injury.
  • Listen to your favorite song or watch a movie while you do this to pass the time.
  • To give yourself a challenge, double everything.
  • Make sure to take breaks at least every three days. Don't work out every day, that can cause strain to the body and rest is important to gain. If you can't do it, do as much as you can and try again the next day.
  • Have your friends do this with you for extra bonding and socializing.




Video: HOW TO GET TONED: Calories, Protein, Cardio, Alcohol & Gym Anxiety | Fitness Q&A GSFS#7

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Date: 09.12.2018, 10:25 / Views: 72542