Becky’s Body Basics

How do I get toned?

Here are 2 ways to get the lower and upper body toned. These are beginner routines that can be done in your own home.

Push-ups are a great way to tone your upper body and build strength. They focus mainly on the triceps or outer arms, the pectoralis major or chest and the upper back and shoulders. These areas are the weakest part of our bodies, but you can see and fill the results immediately. There are four levels of push-ups of which 3 are pictured. Choose the one that is Advanced Push-up appropriate for you. All push-up begin on the floor on all fours. Your hands are flat on the floor and arms are shoulder length apart with a slight bend in the elbow joints. You will bend your elbows and lower your body in a controlled motion towards the floor. Once you are approximately 3 inches from the floor, push your body up to the starting position. Keep your head and back straight and your abs tight. Dot allow you muscles your muscles to relax and do not pull your neck and head in a back and forth motion. Continued improper motion (back and forth neck movement) may cause a serious injury. For the beginner, who may not have upper body strength, therefore you will bend your elbows and lower your body towards the ground from the all fours position. You have just completed your first push-up. For the intermediate, who have some upper body strength, you are in the same position as the beginner except you pull your legs up approximately 3 inches off the ground. This puts more weight distribution on your upper body and challenges you more. For the advance, who can complete a few of the standard push-ups, but are not quite strong enough to complete your entire set, walk your hands up approximately two steps and pull your legs up 45 degrees. For those who are strong enough to do the standard push-up, not pictured, go for it. Whatever level of push-ups you decide to try, you will do 5 sets of eight count. Pausing 10-15 seconds between each set. Remember, you chose the level and you can alternate between each level.

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