When it comes to setting fitness priorities, toning exercises should be high on your list. And for good reason: Strong, shapely muscles give you a slimmer look by improving your posture and tightening your torso. What’s more, recent studies show that whole-body strength training helps stave off stubborn belly fat, control diabetes and reverse muscle aging.
Get started with this 20-minute HealthSmart toning program designed by Amanda Vogel, a certified fitness instructor with a master’s degree in human kinetics. It targets muscles in your arms, chest, abs, back, butt and legs. If you do these exercises twice a week or more—taking at least one day off between workouts—you’ll begin seeing and feeling results in as little as four weeks.
Get started
What to lift
One- to four-kilo dumbbells (Opt for a heavier weight if you can easily do the recommended 12 repetitions per set, or a lighter weight if you can’t complete eight reps with good technique.)
Warm up first
To prevent injury and enhance your workout, start by walking, cycling or climbing stairs for five to seven minutes. This will warm up muscles, lubricate joints and gradually raise your heart rate.
Repeat moves
Eight to 12 times (followed by eight to 12 on the other side, if you’re working one side at a time). Repeat for a total of two sets per exercise. Work up to heavier weights and three sets per move as you get stronger.
The exercises
1. Stair Steps
Works: butt, calves, thighs
A. Stand facing the bottom stair of a staircase or a step at the gym.
B. Put your right foot on the step, straightening your right leg and raising yourself onto the stair/step. As you do, bend your left knee up, raising your left leg directly in front of you.
C. Briefly balance on your right leg (left foot is in the air). Slowly lower your left foot to floor, squatting slightly, without moving your right foot.
Technique tip Resist leaning forward; align shoulders over hips.
Easier option Being a tad wobbly is okay, as long as it doesn’t hamper good form. If it does, regain your balance by placing your left foot on the step instead of holding it in the air.
Bonus! Climbing stairs burns calories, tones your legs and butt, and can save time to boot. Research reported in 2007 by the American College of Sports Medicine (ACSM) determined that waiting for an elevator eats up more time than simply taking the stairs up or down one floor. ’
2. Chest Press
Works: back of upper arms
A. Hold dumbbells and lie face up on the floor or an exercise bench. Arms are at chest level, elbows at a 90-degree angle.
B. Bend legs and place feet on floor about hip width apart. Raise arms toward ceiling, palms facing forward.
C. Bend elbows and lower dumbbells until upper arms are parallel to the floor (elbows bent 90 degrees, but not dropping below shoulders if you’re on a bench).
D. Return to starting position.
Technique tip When straightening arms, align dumbbells over shoulders and chest, not your face.
Easier option Use lighter weights.
Bonus! Doing chest presses on a fitness ball targets your core stabilizing muscles better than doing the same move on a stable bench, according to a recent study. Want to try it? Get comfortable with this exercise first, then progress to a fitness ball (ask a certified trainer for guidance).
