Toning exercises are the best and quickest way to a lean and healthy body. These exercises help focus on specific muscles which are vital for body flexibility and shaping. Besides toning the body, one can experience several health benefits such as strengthening of bones, increased metabolism, more stamina and a reduced risk of heart diseases.
To get you started, Manish Jaswal, director of Spa, JW Marriott Bengaluru gives you 10 simple workouts you can try at home to tone that bod for the LBD you have in mind with fitness trainer Shalini demonstrating them for you. It is advisable that some of these exercises are done with care, and help from an expert. Happy toning!
Side bridges
Side bridges are one of the best exercises to tone your back muscles. For those with lower back pain, it also helps strengthen the back muscles if performed on a daily basis. For this exercise, use a thick mat or pillow. Start with lying on your back. Turn to your right and place your right elbow on the mat/pillow. Raise your hips and keep the body straight so that your body is diagonally positioned. Rest your left hand on the hips and hold this position for 15-30 seconds. Repeat this exercise five times on each side.
Squats
Squats are best to strengthen all your body muscles. It helps tone the legs and also increases flexibility of the knees, ankles and lower back. You could use several props like a chair or ball while performing squats. Start with legs apart. Then slowly contract the abdomen region and lower the body till thighs are parallel to the ground, as if in sitting position. Hold for a few seconds and then press down to your heels. Rise up slowly to a standing position and repeat this exercise 10 times.
Bhujangasana or cobra posture 
Bhujangasana is a fairly simple exercise which helps strengthen the spine and arms, and also makes the buttocks firm. This posture has several health benefits — it helps build immunity and reduces risk of heart disease. Begin by lying on your stomach with your hands resting on both sides. Slowly place hands next to the chest. Breathe in and raise your head and hands slowly till your back forms a curve keeping your pelvis in contact with the floor. Your body weight must push down your back and your arms should support it. Hold this position for 15 seconds. Then breathe out and slowly lower hands and head to the ground. Relax and repeat again.
Jump squat
This exercise helps tone your buttocks and lower back. To do a jump squat begin by keeping your legs apart and rest your arms on your hips. Slowly bend your knees to 90 degrees till you are in a squat position. Raise your hands above your head and jump up as high as you can. As you fall back return to the 80 degree squat position and repeat again.
Butterfly
The butterfly posture helps relieve tension in your thighs and strengthens the back. Sit up on the floor with your back straight and fold your legs together, keep the soles in contact with each other to form a diamond shape, keep your knees firmly on the floor. Gently move both your legs up and down for at least half a minute. You can continue doing this as long as you want.
Chakrasana or Wheel pose
One of the most noted yoga exercises, the Wheel Pose helps make your back, shoulders and arms flexible. It enhances hormonal secretions of the body and also increases the capacity of the lungs. Begin by lying on your back with your hands rested on either side. Slowly bend the knees and rest the feet such that it is in contact with the ground. Keep your hands next to your shoulders pointing outwards and bend your elbows. Slowly raise your back and head until your whole body is off the floor except for your hands and feet that give you support. Make sure your feet and hands are flat on the ground. Slowly try to bring your hands in and closer to your feet. Hold this position for as long as you can as it will enable blood flow to your brain. While returning from the posture, bend your back slowly, vertebra by vertebra, and relax your entire body. Try this with a exercise ball. Do not try this if you are suffering from back and neck problems.
Forward lunge
Lunges are the best way to tone your back and strengthen the core. It improves body metabolism and helps lose weight. Start by standing straight and keeping your feet about 5 inches apart. Let the hands rest on either side and slowly lift the right leg and place it forward with your knees forming a 90 degree angle. Bend left leg to 90 degrees to give your back support. Make sure that the back is straight and you are looking forward. Hold this position for as long as you can and return to an upright position. Repeat 10 times.
Pelvic bridging
Pelvic bridging is one of the most preferred exercises by trainers and therapists and helps strengthen back and abdominals. For a beginner, the simplest way is by first lying flat on your back. Slowly bend your knees and push your feet back close to the buttocks, keeping the palms facing down. Inhale and raise your back with the pelvis outwards. Continue raising them till you form a bridge and hold this position for as long as you can. Exhale and slowly lower your back to the ground. Repeat this 10 times.
Single-leg Bridge
This exercise is a fantastic way to strengthen your gluteus and hamstrings. It strengthens the legs. First lie flat on your back with your hands rested on either side and bend your right knee with your feet touching the ground. Place your palms facing downward and slowly raise your left leg up and let your weight rest on your hands. Extend your leg as much as you can and hold the position for 10 seconds. Slowly return and repeat with the other leg.
Lying outer thigh lift
This exercise helps strengthen your thighs. It is great for beginners and helps make your legs flexible. Begin by lying on your right side, stretching your right arm straight and letting your head rest on the arm. Place your other hand in front, and bend right leg for support. Then slowly lift your left leg for about three counts and lower them for about five counts. Repeat this exercise five times on each side.
The writer Manish Jaswal is director of Spa, JW Marriott Bengaluru. The exercises have been performed by?Shalini MS, a fitness trainer.
