Toning & Sculpting

Sculpt and tone exercises use high reps and low weight to add definition to your body. These exercises enhance the shape and definition of your muscles by improving circulation, metabolism, and caloric burn. Individual sculpting and toning exercises can be done on their own or as part of a circuit workout. If you retain good form and technique, both ways should yield similar outcomes.

Push-ups

Push-ups sculpt and tone your arms, chest, core, and back muscles. Lie down on your stomach on a mat or on the ground, with your hands slightly wider than your shoulders. Raise your body off the floor by curling your toes under and extending your arms. After a two-second pause, bend your arms and descend yourself to the floor. For one set, repeat 10 to 15 times. Three sets are required.

Planks that cross over

Crossover planks target and tone your abdomen and lower back muscles. Assume a full push-up with your arms fully extended, your torso lifted off the ground. Pull your left knee toward your right elbow while tightening your abdominal. Return to the starting position after a three-second pause. Bring your right knee to your left elbow after that. Perform 15 reps on each side, maintaining a straight back throughout the exercise.

Lunges

Lunges are excellent for toning and contouring your legs and buttocks. With your hands on your waist and your feet hip-width apart, stand with your head, back, and legs in alignment. Lunge forward with your right leg, bending your right knee and hip and lowering yourself until your left knee is practically in contact with the floor behind you. Extend your right leg and hip strongly to return to the starting position. Alternate between lunging with your left leg and lunging with your right leg.

Lunges with light dumbbells in each hand can also be used to build resistance and tone. Maintain the same form when using dumbbells, but keep your arms straight down by your sides and the dumbbells below your waist. Perform three sets of 15 reps without weights for each leg, followed by three sets of 10 reps with dumbbells.

Training in Circuits

To burn more calories, increase circulation, and improve your sculpting and toning effects, combine all three movements into a circuit workout. Perform 20 to 25 push-ups, then rest for five seconds before doing two minutes of lunges without weights or one minute with weights. Finish with 10 reps of crossover planks on each side after a five-second rest.