Best 10 Effective Exercises for Toning Your Body in just 3 Weeks
Best 10 Effective Exercises for Toning Your Body in just 3 Weeks

Want to learn how to tone your body in weeks not months? for a few time an easy Exercises  has helped people lose weight and keep it off. A hormone known as Leptin and keeping a good balance will assist you maintain a healthy weight.

Leptin helps in maintaining your body’s energy levels. when you diet! your energy levels will decrease telling your body your starving. The brain then sets a concept in place to increase your leptin production, that increases your hunger.

To balance both you need a workout set up that targets fat growth and a diet that maintains your healthy leptin levels.

Exercise controls weight. Exercise can help stop excess weight gain or help maintain weight loss. Exercise combats health conditions and diseases.

1. Plank exercise

Best Plank exercise pose
Best Plank exercise pose

Plank exercise helps you to make strength in your core, higher and lower body therefore its a decent full body work out.

  1. Start by getting in a push up position.
  2. Your body should form a line from shoulders to ankles.
  3. Bend your elbows and rest your weight on your forearms and not on your hands.
  4. Engage your core by sucking your belly button into your spine.
  5. Hold this position for the prescribed time.

2. Waist exercise 

 Best Waist exercise pose
Best Waist exercise pose

To have that perfect slim waist, you would like the proper mixture of exercise that targets your right core muscles whereas increasing your metabolism.

  1. Then, lace your fingers or take a ball, as shown in the image, and slowly move your hands from side to side, trying to the touch the wall with them and, most importantly, keeping upright.
  2. Take up the initial position with your along with your legs set wide apart and slightly bent at the knees and with your back propped against the wall.

3. Abs and buttocks exercise

Here are fast abs and skeletal muscle workouts for your best butt and abs ever:

  1. First, prop yourself on your hands and feet in order that your body forms a triangle on top of the ground.
  2. Raise one of your legs as high as you can, as seen in the first image, and so lower it slowly and try to the touch the tip of your nose with your knee.
  3. Return to the initial position and do the same with the other leg.

4. Abs exercise

Best Abs exercises pose
Best Abs exercises pose
  1. Lie on your back and stretch your arms up, then slowly raise one of your legs, bent at the knee, and touch it along with your hand, as you can see above.
  2. Return to the initial position and repeat with the other leg and arm. Don’t ignore the most rule here — the left arm goes to the left leg, and also the right arm goes to the proper one.

5. Toning your thigh exercise

Toning your thigh exercise pose
Best Toning your thigh exercise pose

Pick many of those moves, or try all of them to sculpt your legs, tone your thighs and bottom muscles.

  1. Begin the exercise as shown in the image, supports yourself on your hands and knees.
  2. Then, stretch one leg, trying to keep it straight and not letting it move to the side or bend whereas raising and stretching the alternative arm at a similar time.
  3. After that, do a similar for the opposite arm and leg.

6. Squats exercise 

Best Squats exercise pose
Best Squats exercise pose

Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs.

  1. Stand along with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out.
  2. Keeping your back straight, lower your body down and back as if you sitting down in a chair until your thighs are parallel to the bottom (or as near to parallel as possible.)Make sure your knees don’t pass over your toes and keeps your abs tightly activated to confirm a straight spine. Rise back up slowly.

7. Push-ups exercise

Best Push-ups pose
Best Push-up exercise pose

The push up may be a great muscle toning exercise for the arms, chest, triceps and also the front of the shoulders.

  1. Position your body with your arms straight out, shoulder breadth apart, abs tight, holding your body during a plank position.
  2. Lower your body until your chest is an inch or two higher than the ground, elbows pulling back at roughly a 45-degree angle.
  3. Push your torso away from the ground until your arms lock, then repeat.

8. Bottom Line Shaper exercise

 Best Bottom Line Shaper exercise pose
Best Bottom Line Shaper exercise pose

Stand with feet together, arms crossed at chest. Lift left heel and push hips back to lower into a squat. Staying in the squat, extend left leg straight bent on side of body, toes pointed. Bring leg back to come back to begin. that is one rep. Do 20 reps, so repeat on opposite facet.

9. Waistline Whittler exercise

Best Waistline Whittler exercise pose
Best Waistline Whittler exercise pose

Lie on your right side with higher body propped up on right forearm, right knee bent, left leg extended, hips stacked. lift hips off the ground as you bend left elbow and left knee, tapping left elbow to left thigh. you should feel this in your left obliques. return to begin. Do 20 reps, then repeat on opposite side.

10. Pretzel Side Kick

Pretzel Side Kick exercise pose
Pretzel Side Kick exercise pose

Sit with right leg bent in front of body, left leg bent behind body, knees open to the sides and toes pointed. Palms should be pressed into the ground. Hinge slightly forward with higher body and lift left leg off the ground as high as possible. Extend left leg out to the aspect, then bend knee back behind body (keeping leg lifted). Do 30 reps, so repeat on opposite side.

                           The Two-week strategy

Week 1:

Do the following steps for 5 days:

  • 2 minutes plank.
  • 1-minute push-ups.
  • 1-minute abs and thighs.
  • 1-minute abs.
  • 1-minute abs and buttocks.
  • 1-minute waist.
  • 2 minutes plank.
  • 2 minute Pretzel Side Kick.
  •  Waistline Whittler.

Week 2:

Step 1:

  • 3 minutes plank.
  •  Waistline Whittler.
  • 3 minutes abs.
  • 3 minutes thighs and buttocks.
  • Have a 15-second break between the exercises.

Step 2:

  • 3 minutes waist.
  • 3 minutes push-ups.
  • 3 minutes abs and buttocks.
  • Bottom Line Shaper.
  • Have a 15-second break between the exercises.


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