5 exercises to tone your body in 20 minutes

Exercise is one of the best options if we want to be in good physical and psychological health.. Some of the benefits of this practice are: better cardiovascular health, reduced stress and better self-esteem.

However, some people not only improve their health but also exercise to lose fat or tone their body. In today’s article, we present 5 exercises to tone your body and achieve the figure you want.

    A routine of only 20 minutes

    If you are one of those people who miss hours in a day because they are very busy, performing these exercises won’t take you more than 20 minutes.

    For that, do the exercises in a row, with 10 to 20 repetitions each. Rest for 2 minutes and repeat the routine 2 more times until you perform a total of 3 sets. Do this 3 times a week and you are sure to notice the results.

    Losing fat is more than exercising

    Now let’s not be fooled, to see results and tone we need to have a body fat percentage that allows us to see something other than fatty tissue. Losing belly fat can be a slow process depending on the percentage of fat you have. And to achieve this goal, physical, psychological and nutritional variables are involved that are not always taken into account. We have to be realistic!

    It is important to note that if we want our body to appear toned, we are going to have to combine aerobic work or strength exercises, like the ones we show below. Also, if our goal is to burn fat, We are going to have to eat in such a way that a calorie deficit occursIn other words, we burn more than we consume.

    • You can learn more about these and other tips for losing fat in our article: “How to Lose Belly Fat: 14 Tips for Getting a Slim Body”

    The best foods to burn fat

    As we mentioned, nutrition is an important aspect. The key is to be well nourished, as long-term fad diets can kickback. You are probably wondering, then what should I eat? Well, there are many foods that will be beneficial if we are to lose weight.

    In our article “24 Fat Burning (and Very Healthy) Foods”, you will find the best options to achieve your goal.

    5 exercises to tone your body quickly

    If you want to tone your body, do not miss the list with the following exercises. You can make them from home, and all you need is a fitball, sit-up wheel, and dumbbell. Enjoy!

    1. Ironing with leg lift

    The plank is an ideal exercise for toning the body. It belongs to the group of isometric exercises, so you need to tighten a muscle and keep it in a stationary position for as long as necessary.

    To do this, we need to stretch ourselves upside down with the back straight. We raise both arms and lean on our elbows. The feet should be pointed and we maintain the posture by making strength with the trunk. We breathe without tension, and holding the posture, we lift the left leg. We held on for a second and came back to the starting position. Repeat with the other leg and repeat until we can keep the ironing position in good condition. If you are new, lift each leg 5 times, then move on to the next exercise.

    There are different variations of this exercise which you can see in the video below:

    2. Burpee

    Burpee is an exercise that, in addition to promoting fat loss, helps tone.

    To run, we stand with our hands relaxed at the sides. Then we bend down so that our palms are resting on the floor and our knees are bent. We put the legs together upside down in one go and get into position as if we were going to do push-ups. Then we return to the previous position with the legs bent. Finally, we return to the starting position: standing and with relaxed hands. We repeat the sequence 10-20 times.

    3. Abdominal wheel

    The abdominal wheel is an exercise which can be complex, but which brings many benefits to the abdominal region. and also tones. However, it is an exercise that you must perform correctly to avoid damaging your abs.

    To do this, kneel down, with one hand on either side of the roller. Move the roller forward and do it until your body is extended and with your stomach close to the floor. Stretch out as much as you can and when your body is stretched out, exhale and return to the starting position. Repeat a maximum of 10 times.

    4. Pelvic elevation with fitball

    This is another great exercise for toning up. There is the classic version without a fitball, but the best results come with the ball. To do this, lie down on the floor on your back, arms at your sides and knees bent at the waist.

    For its execution, we must place lying on the floor on the back, the arms resting on the sides of the body and the knees bent. We inhale and push with our feet to separate the glutes from the floor and lift them. We hold the position there for a few seconds and exhale as we slowly lower the pelvis without supporting the glutes on the surface.

    5. Gambit with biceps

    This exercise is great for toning and requires a lot of abdominal work., In addition to working the legs, buttocks and biceps.

    To run, you need to stand with your arms straight out to your sides and your dumbbells in your hands. We take a step forward so that the legs are in an inverted “V” shape. We bend the front leg so that it forms a 90-degree angle, while leaving the other knee parallel to our body, a few inches from the floor. We maintained this position and flexed, we performed an arm contraction so that we lifted the weights by doing strength with the biceps. We return to the starting position and perform 10 repetitions.

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