Easy Ways to Tone Slack Muscles

I have never believed you have to hurt to get in shape and this short article gives you some easy ways of toning up slack muscles. This is particularly useful for those who are unable to take more stressful exercise or who like me have been ill and have lost muscle tone.

Start your toning routine before you get up in the morning and if possible repeat at intervals during the day; aim for three and if you do more... good on ya.

1. Lying flat, start at your feet and tighten the muscles in your feet, then relax. Repeat 10-20 times.
2. Lying flat, tighten and then relax the muscles in your lower legs. At first you may find it hard to isolate them from all the muscles of the legs but it becomes easier with practice - do not get hung up on it. Repeat 10-20 times.
3. Lying flat, tighten and then relax the muscles of your thighs. Repeat 10-20 times.
4. Lying flat, tighten and then relax the muscles of your buttocks. Repeat 10-20 times.
5. Lying flat, tighten and then relax the muscles of your lower abdomen. Try holding the tightening for a few seconds each time. Repeat 10-20 times.
6. Lying flat tighten and then relax the muscles of the upper abdomen. Repeat 10-20 times.
7. Lying flat tighten and then relax the muscles of your shoulders and upper chest. Repeat 10-20 times.
8. Sit on the edge of the bed or a chair so you can put your feet flat on the floor. Lift first one foot and rotate the ankle 10 times and repeat on the other foot.
9. Sitting as above straighten and bend the knee of your left leg 10-20 times. Then repeat with your right leg.
10. Sitting as above straighten your left leg. In tiny movements lift the leg up and down, repeat 10-20 times. Repeat with the right leg.
11. Sit with your feet on the floor and your back straight, your chin tucked in but not looking down. Shrug your shoulders and relax. Repeat 10-20 times.
12. Sit as above with your hands holding the inside of your legs about half-way between your torso and your knee. If you straighten your arms you should push your shoulders and your upper chest inward. Repeat 10-20 times.
13. Sit as above. Rotate your shoulders backward. Repeat 10-20 times.
14. Sit as above. Raise your hands and arms to chest height with your elbows bend and your hands together in the center of your chest. Open your arms out so you are expanding the muscles of your chest.

You get the idea. You can adapt these kinds of exercises as it suits you: for example you can do buttock clenches anywhere including when you are queuing at the supermarket. It works best if your do small movements often. Also try holding your tummy in for periods of time, it is amazing how quickly it becomes a habit and you will notice a difference.

Enjoy.