12 Exercises That Will Tone Your Body and Give You the Energy You Need

Exercising isn’t necessarily a way to lose weight, since not everyone wishes to do that. It is a way though to protect yourself from various health problems and conditions and keep your mental health in check. Your mood and energy levels could see a very noticeable improvement and your sleep might also get better. You don’t have to do difficult exercises, but find a routine that suits your body and your needs.

Now I’ve Seen Everything would like to propose 12 wonderful exercises that will tone every inch of your body and make you feel like a brand new person.

1. Start with stretching exercises

• Pulling the legs: It’s one of the variations of the pigeon pose. Pull your right foot to your body as you sit, bend at the knee, and press it to your chest. Secure the position with the help of your hands. Direct the left foot to yourself. Feel how your buttock muscles are stretching. Alternate the leg. You can also perform this exercise while lying on your back. In this case, it will be possible to hold the working leg with the help of the knee of the other leg pressed against your chest. Your hands should be leaning on your hips in this position.
• Piriformis stretch: This exercise looks like the previous one. However, in this exercise, you don’t need to pull a leg bent to your chest. All you need to do is simply place it on the opposite thigh. You can lean on your hand placed at the back and wrap your ankle with the second one. The foot of the free leg should be placed parallel to the floor. Don’t forget to alternate legs.
• Calf workouts: Stand with the toes placed at the edge of a stair, and your heels should be located on the floor. If there are no stairs, use a roll or any other thing that you will be able to lean your feet on — even a wall will be suitable for this. Once you get in the necessary position, you’ll feel the stretching of the soleus and calf muscles.
• Stretching the thighs: Stand straight. Bend your right leg at the knee and touch your buttock with the heel. Secure the position with your hand. If the tension is not enough for you, you can slightly pull the leg back. Repeat the same thing with the other leg.

2. Do some side lunges

• Stand with your feet parallel, facing forward, and hip-width apart. Position your hands where they’re comfortable to help you maintain your balance. Stiffen your torso by contracting your core and abdominal muscles. Transfer your body weight to your heels. Inhale.
• Take the weight off your right leg and slowly step to the right, keeping your weight over your heels while both feet are facing forward. Bend at the hips, pushing them back while simultaneously shifting your weight toward the right foot. Your left leg needs to be at full extension at the knee. Exhale and push off firmly with your right leg. Return to the starting position.

⏱ Repeat 8 times on each side.

3. Jump squats for “saddlebags” on the thighs

• Stand straight with your feet shoulder-width apart.
• Slowly lower your hips until they are parallel to the floor.
• Shift your weight onto your toes, lift your heels off the floor, and jump.
• Return to the starting position and repeat the exercise 15–20 times.

4. Climbers

• Stand on the floor like the picture shows. The arms should be straight at the width of your shoulders. The legs, the hips, and the back should form a straight line.
• Keeping the starting position, bend the right knee, and pull it to the belly. Make sure the left leg is straight and that the back isn’t rounded.
• Return the leg to the starting position and pull the left leg to the belly. Switch the legs with a nice tempo like a mountain climber.
• Repeat the exercise in 2 reps, 15 times in each, with 1 to 2-minute breaks.

5. Cobra exercise

• Lie on your stomach with your hands by your sides, positioned directly under your shoulders, and facing forward. Extend your legs and make your toes point away from your body.
• Gently exhale, press your hips into the mat or floor, and pull your chest away from the ground while keeping your hips stable. It’ll arch your lower back and stretch the muscles in your chest and abdominal region. Hold this position for 15 to 30 seconds. Lower your upper body to rest on the mat or floor, and inhale.

⏱ Repeat 10 times.

6. Wall scissors

• Lie on your back with your feet on the wall, knees bent, and hips slightly elevated with your hands supporting them.
• Stretch your legs, keeping the heels on the wall.
• Lower one of your legs toward your head without bending your knee. Bring it back against the wall and do the same thing with the other leg. Do 2 sets of 10 repetitions.

7. Wall squats

• Lean your back against the wall and slide down as if you were going to sit down.
• Place your arms at your sides. Raise your arms up to your shoulders without bending your elbows.
• Hold this position for 40 seconds. Do 3 sets.

8. Resistance band pull apart

• Standing straight, put your legs together and bend the knees. Hold a resistance band with both hands. The band should be parallel to the ground.
• Pull the band toward your chest by moving your arms outward to your sides. Make sure the elbows are not bent. The back should be straight and your shoulder blades should be squeezed together.
• Slowly return to the starting position.

⏱ Repeat 15 to 20 times.

9. Resistance band leg press

• Lie on your back. Bend your legs and pull the knees to the chest. The lower back should be on the floor. Put a band on each foot and keep the ends in your hands.
• Straighten your knees by pushing the feet. You should feel the tension in your legs.
• Return to the starting position by bending the knees at a right angle.

⏱ Repeat 10 to 12 times.

10. Limb raises

• Lie on your stomach with your legs extended, toes pointing away from your shins, and arms extended overhead with palms facing each other. Relax your head to align it with your spine.
• Exhale, contract your abs to stabilize your spine, and slowly raise one leg a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Hold this position briefly, avoiding arching your back or raising your head. Inhale and return to your starting position. Repeat the exercise, alternating your arms and legs.

⏱ Repeat 8 times on each side.

11. Revolved head-to-knee

• Sit on the mat. Pull one leg to yourself and take the other one as far from yourself as you can with the foot facing you.
• Put your hands up and bend toward the straight leg. Grab your foot. Your chest should be completely open. Look at the ceiling. You should feel a slight stretch in the muscles.
• Repeat the exercise with the other leg.

⏱ Hold the position for 1 minute on each side.

12. Belly twist

• Lie on your back. Pull the legs to yourself. Lift the feet making a right angle between the shins and the hips. Take the arms to the sides.
• Put the knees to the left. If it’s hard for you to keep them on the floor, place your left palm on the top. The shoulders should be on the floor. Turn your head to the right. To make it harder, straighten out the knees.
• Do the same thing on the other side.

⏱ Hold the position for 3 minutes on each side.

BONUS

A morning workout will give you energy for the entire day. A study carried out in 2014 found that adults who did morning exercises may fall asleep faster and sleep better than those who worked out in the daytime or evening.

Are you a fan of exercising or working out in any way? Have you seen any differences in your overall health due to following a healthier routine?