Slow Tone: Easy Tone

Obviously following a healthy eating diet as you are, you are losing weight, and just as obviously you want to tone up those muscles. Ok, even if you are not losing weight you want to tone your muscles, and here are a few exercises which won't make you sweat or hurt but will do the job no problem.

If you do these exercises 1 to 3 times a day for a week you will notice a real difference. To check, before you start use a tape measure or a piece of string to measure your waist and hips then measure them again at the end of a week.

Stretch and Breath: For the waist

For these exercises, stand with your feet hip-width apart.

Relax your legs by letting your knees bend slightly, go on try it, if you straighten your knees you will feel tension in your thigh muscles.

Relax your shoulders; let your arms hang loosely by you sides.

The pattern of the breath is important since it "tightens" or targets the muscles you are exercising at the time. For example, try breathing in and see how it can bring in your tummy muscles too.

Never strain - only move as far as is comfortable - even a tiny stretch will benefit your body. In time you will find you stretch further and further but don't force your body to do it - let your body tell you when it is ready to stretch further.

Exercise 1

1. Breathing in, lift your arms side wise slowly above your head until the palms touch, fill your lungs just that wee bit extra.
2. Breathing out - bring your arms slowly down by your sides.
3. Pause then repeat 3 times.

Exercise 2

1. Breathing in, lift your arms above your head, link hands, bring them down toward the crown of your head, and turn them so the palms face upward.
2. Breathing out, stretch your arms up straight.
3. Breathe in then push out your pelvis and bend forward from your waist, only as far as is comfortable, and breathe out.
4. Breathing in, bring yourself upright, breathe out.
5. Breathe in, then from the waist bend slightly backward, only as far is comfortable, breathe out.
6. Breathing in bring yourself upright.
7. Breathing out bring your hands back down to your sides.
8. Widen your stance a bit with your feet pointing outward to give you better balance.

Exercise 3

1. Breathing in, bring your arms up to the side level with your shoulders, palms downward.
2. From the waist bend sideways to the right dropping your right hand to grip your leg at a point that is comfortable for you. Turn the palm of your left arm upward and bring your arm in an arc to touch your left ear, breathe out and hold for a second or two.
3. Breathing in, come back to center and breath out.
4. Breathing in repeat to the left.
5. Repeat 4 times.
6. Shake out minor aches in your arms and legs when you finish.

Tummy Toners:

Exercise 1

1. Lie flat on your back on a firm but padded surface like a carpeted floor or exercise pad, arms by your sides. Let your feet relax so they flop to the side relaxing all the muscles in your legs. Feel your pelvis press down into the floor.
2. Bring your legs together. Place your forearms and your palms flat on the floor at each side of your body, your arms will be slightly bent for this.
3. Draw up your knees keeping your feet flat on the floor. This rolls your spine down onto the flat surface of the floor giving less risk of back injury.
4. Breathe in and press your knees together. As you are breathing in and to the count of four raise your buttocks off the floor until you make a straight line from your knees to your chest. Hold that position while you breathe out - you will feel your tummy flattening. Count of four while your are breathing out.
5. Breathing in to the count of four gently let yourself lower to the floor.
6. Keep your knees raised and your feet firmly on the floor and breath out to the count of four.
7. Relax and repeat four times - then let your legs settle back down by sliding your feet and relax your whole body by letting it flop for a few minutes.

Exercise 2

1. Lie on a firm surface but with padding under your spine.
2. Bring your knees up so the base of your spine lies flat to the floor
3. Rock your pelvis upwards, this is a small movement but you will be aware of your tummy muscles flattening out
4. Repeat 20 times