Raise, resist, stretch, and repeat; these four words embody what it takes to secure a toned body utilizing cardio to raise the heart rate and burn fat, resistance training to build muscle, and daily repetition until the desired sculpt is achieved. So, work hard to gain control over your physique and tone up with the following pointers.

sports & fitness high rise life magazine

Medicine Ball Weight Training

Get to the core of your routine by twisting and turning with a medicine ball. Like dumbbells, medicine balls can be worked into a cardio routine; however, they’ll have a greater effect on your torso. Warm up and prepare for at least 8 to 10 repetitions of the following exercises. For a fun twist to your normal regime, perform woodchoppers. Stand with your feet hip-width apart and raise the medicine ball diagonally. Twist and carry the medicine ball downwards in one fell swoop before rising again. Be sure to work both sides of the body. Medicine ball crunches are another popular workout. Lie flat in an L-shape with your legs raised at a 90-degree angle and arms extended past your head while holding firmly onto the medicine ball. Lift your body and reach towards your legs with the ball in hand. Perform these exercises at least three days in a row per week for the best results.

sports & fitness high rise life magazine

Dumbbell Cardio Workout

The key to a toned body is muscle visibility. Muscles are only apparent where fat is minimal, so incorporating dumbbell exercises into your favorite cardio routine is an effective measure to simultaneously shred unwanted pounds and replace them with muscle mass. Dumbbell squats work the entire body, but you’ll most likely feel their effects in your core, glutes, and hamstrings. To perform squats with dumbbells, stand up straight with your feet shoulder-width apart, arms extended, and palms facing inwards. Bend your knees and push your hips back; make sure that your elbows remain straight. Next, thrust upwards and return to your starting position. Within a cardio workout, perform at least 3 sets of 10 repetition squats with dumbbells.

sports & fitness high rise life magazine

Plank Pose

Many beginners like the plank pose because it leads to more complex postures. To enter the plank pose, start on your knees with your hands pressed flat and elbows straight. Next, lift onto your toes so that your body is lifted at a straight angle. You can also perform a side plank by resting on one elbow with the same arm pointed outwards at a 90-degree angle. For additional strength training, add weights and hold the pose for 30 seconds to one minute.

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