This the first of 3 health and wellness posts I’m collaborating with other writers on. I’ve enjoyed yoga for years and continue to find amazing benefits including flexibility and strength. More recently, I’ve been swimming more. Dave and I signed up for a sprint triathlon that’s actually in a couple weeks so we’ve been forced to swim more, ha, ha! While my swimming endurance is something I can definitely work on, I have liked mixing up my exercise routine and the benefit of using different muscles. Here are a few suggestions for muscle sculpting:
Most of us know that lots of aerobic exercises are good for heart health and weight loss. You might enjoy walking a lot, and perhaps you even go jogging occasionally. Did you know that combining these exercises with some weight work can help you to sculpt your body shape more easily? Of course, standing around with dumbbells doesn’t sound like fun, so here are some of the best ways to enjoy toning and building up your muscles:
All you need for this one is a workout mat and enough space to put it down. You can find lots of really good Yoga poses online, or even join a class to get more from it. Yoga builds strength in most of your muscle groups. It particularly works the core muscle and can help to improve your posture. Did you know that Yoga can be used for relaxation as well as energizing? Best of all, it serves as the perfect warm-up to stretch all those muscles out well. Low impact stuff that’s fun and good for toning!
This is the exercise that’s taking America by storm right now. Kettlebells are relatively cheap to buy and you only really need one. Start with just a couple of kilos, especially if you’re coming back to exercise. If you’re asking what muscles do kettlebell swings work, then you’re not alone. After all, it’s just one weight with one handle. How effective can it be? The trick is to use kettlebell swings to work your shoulders, back, and hips. If you don’t want bulky legs, this is perfect because it tones rather than adding mass.
There are so many different kinds of dancing, but all of them demand a strong core and good posture. This immediately lifts your entire frame. As you’re up on your ball joints a lot, your legs, ankles, and glutes will enjoy a lot of toning. Best of all, the music motivates you to keep going. There are lots of dance exercise classes, but a standard ballroom, jazz, street, or ballet class will work wonders. Plus it’s social and lots of fun!
Do you remember those pregnancy exercise in the water classes? Some people love them, others hate them. Now you’re back to basics, and it’s time to get in the water and start swimming! The movements you ‘enjoyed’ before are actually pretty good warm-ups. But it is the breaststroke and front crawl that is going to help you tone up your shoulders, arms, and back.
Laying on the sofa?
Yes, laying on the sofa can help you tone and even build up your leg muscles. This can be ideal for anyone with a weakened back. For squishier couch seat cushions, add a pillow or two under your lower back as you lay on the sofa. Now raise your legs in the air, one at a time. From here you can start to explore the range of movement in your hips that are comfortable. Leg pushes, splits and kicks can help push the excess fluid away from ankles and knees. And you’ll get some great toning if you perform these during your favorite soap opera each night!