Toning Exercises for Women: Target Problem Areas

Ask any woman what her problem areas are on her body, and she will probably name either her chest, her arms or her butt. There are ways to tone these areas, and there are toning exercises for women out there to firm and tone these areas in the comfort of your home (with very little or no equipment needed).

Upper Chest

The chest is an area that most women would like to tone and firm. By working that area, you can enhance your cleavage, lift up your breasts and improve your overall posture. The best exercise for chest firming is the basic push up. With this exercise, you are using your own body weight as resistance. Proper form is key to getting the best result from this exercise.

This exercise can be done from either your toes or your knees. Place your hands on the ground shoulder width apart. Keep the abdominal muscles tight and the back straight. The starting position for a push up is your toes on the ground, your arms straight down on the ground holding your body up. Lower yourself down slowly so that your elbows make a 90-degree angle. Then, slowly raise yourself back up to the starting position. That is one complete push up. Push up can be done in sets of a certain number or all done in a row.

Upper Arms

The upper arms are another trouble spot for women. The under arms are an area common for sagging. By doing a few simple exercises, these areas can become firm and toned. To target the underarm sagging, focus on the tricep muscles and toning them. A tricep curl will work the target muscles nicely. All you will need are some dumb bells. Stand next to a table and rest your elbow on the table. Bend your knees slightly. In your opposite hand with the dumbbell, bend the arm to 90-degrees. This is the starting position. Straighten your arm out behind you and hold that position for 3 seconds. Repeat this move 8-10 times. Then switch sides and work the other arm.

To work the opposite side of the arm, do a bicep curl. This is the core exercise to do when working your biceps. This can be done with either a bar bell or dumbbells. If using a bar bell, stand with your feet shoulder width apart. Curl your arms up to raise the bar bell to your chest. Be sure to keep your back straight. Lower the bar bell back down to the starting position. If you are using dumbbells, work one arm at a time. Curl each arm up to your chest, and then lower them down.

Glutes toning

The butt is another target arm for trouble on women. The best exercise for butt toning is the squat. No weights are needed to do this but form is the key. Stand with your feet hip width apart, hands at your sides. Keep your abdominal muscles tight. Lower your body slowly as if you were going to sit down on a chair. Bend your arms as you are going down.  This will help with balance. Keep your weight in your heels and slowly push your way back up. Do not lock your knees. Repeat this move 10-12 times and then rest for a minute or two. Do 2-3 sets.

The main areas that women most often say they need work on are the chest, upper arms and the butt. All of these areas can be firmed or toned up by doing some simple and basic exercises at home. Do these exercises, and do them often, at least 3 times a week for the best and fastest results. You will have a toned and firm body in no time!


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