Body Toning Workout for Female

Toning the body muscles is one of the most common workings out reasons among women. Their ultimate goal is to build muscles and look better. Usually, people like to tone specific sections of their body. A perfect body toning workout plan includes the best activities that help in achieving two main goals that most women want: getting toned, lean & sculpted and avoid getting bulky & big. It is essential to note that looking toned, your body must have a lower body fat percentage.

Science of Body Fat

Shedding body fat and burning extra calories can be more difficult for most women than it is for men. The reason behind this is the most important hormone of the woman’s body, estrogen The cells of our bodies have fat beside beta & alpha receptors. The beta receptors are responsible for speeding up the process of releasing fat in your blood, where the excess fat is burned as energy. While alpha receptors at the same time slow down the process of releasing fat. To stimulate the burning fat process, we have to trigger beta receptors through our natural fat releasing hormones called catecholamines. The production of fat releasing hormones increases during the workout. These hormones are linked with the beta receptor that releases cell fat. In women, the estrogen hormone maximizes the influence of alpha receptors, which weakens the fat burning process. Genetics also plays an important role in fat distribution. Our bodies are capable of storing three fat kids: subcutaneous fat, intramuscular fat, and visceral fat.

Key Toning Workout Exercise

Below are the key components for designing the most effective toning workout possible

It involves light weight lifting: Anything that is too heavy will build up bulky muscle, that you do not want. That’s why heavyweight should be avoided completely, & lightweight must be worked out.

Incorporate high reps only: If the rep ranges you are doing get too low. It’ll affect the type & texture of your muscle tissue in a bad way. That is why low reps should be avoided.

Incorporate right toning exercises: There are bodyweight exercises and equipment that serve different goals, some of them are better than others when it narrows to toning make sure you choose the right one.

Target the right areas: Working out will target your whole body, you would want to emphasize the areas that you want to tone. Do the workout that engages those muscle groups you want to work on once you get in your workout clothes.

Sample Warm-Up Routine

Start your work out with a proper warm session and make sure the end is followed by a cool down. Here is how you can warm your body up properly for getting the best of your training. A simple warm-up routine can comprise of the following workouts and movements:

A minute of doing knee lifts
A minute of doing heel digs
Two sets of doing 10 shoulder rolls/ per arm
Do 10 knee bends
Perform 20 head rotations
Do 10 hip rotations

Here are a few muscle toning exercises that you should do

Pencil Bench Press (Do 3 sets of 50 reps)

It is like a normal dumbbell except you’ll have to hold a pencil in each of your hands.

Scarf Back Squats (Do 4 sets of 25 reps)

Traditional back squats, you just have to place a heavy barbell at your back & do this exercise. That heavy barbell will make legs and thighs thick & bulky overnight. For avoiding this, wear a nice lightweight scarf.

Empty-Handed Bent Over Rows (Do 3 sets of 42 reps)

Do your rows with your own empty hands. If you are wearing any jewelry or rings at that time remove them.

Pink Dumbbell Circuit (5 sets of 20 reps)

Choose 3-5 dumbbell workouts at random & perform them in a circuit. Make sure that your dumbbells must weigh less than 2lbs.

100 Crunches (Do single set of 1000 reps)

Do around 100 crunches. This will play a key role in toning your tummy.

Cardio

The key to the female body is doing cardio. Make sure you incorporate some cardio exercises in your workout plan too.

Courtney P.

I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!