Calisthenics exercises that help you tone your body
The fact that your body is not as defined as it once was is probably related to lack of exercise alone, but also to food. A lack of exercise combined with a diet that does not include the right food, or the correct number of calories, will cause you to accumulate fat and hide musculature in the areas that you’re most concerned about. This may also be detrimental to your looks.
Once you address any dietary problems, I suggest some calisthenics exercises (exercises without equipment) that you can do at home or outdoors. These exercises, combined with a healthy diet, will help you maintain a toned body and even increase muscle mass without having to go to the gym.
Exercises for the abdominals
The goal of these exercises is to tone your abdominal muscles and get the “six-pack abs look“. You can do them at home or outdoors and without any additional equipment, thus keeping your abs defined without going to the gym.
Place yourself on the ground supporting yourself by your toes and forearms. Hold this position for a defined amount of time. Keep your back straight in relation to your legs and your neck in a neutral position. I recommend you increase the amount of time little by little until you can do four sets of at least one minute.
Floor leg raises
Lie on your back, lift both legs, keeping them as straight as possible, to form a 90° angle with the ground. Lower your legs again but do not touch the floor. Try to increase your repetitions until you can do four sets of 30 repetitions.
Sit with your torso tilted back and supported by the upper part of the buttocks, knees bent. Join your hands in front of your chest in a prayer position and twist your torso from one side to the other. Complete a twist on eboth sides for it to count as one repetition. Try to increase your repetitions until you can do four sets of 20 reps.
Hollow body rocks
Lie on your back. Tighten your abdominal muscles and buttocks so that your lower back is firmly set against the floor, avoiding any lumbar arch. From this position, lift the upper part of your torso and legs until you are only supported by your lower back and remain in that position. Try to hold this position for increased lengths of time, until you can do at least four sets of 30 seconds.
Leg and butt workout
As already mentioned, these leg and but exercises can be done at home or outdoors and without any equipment, these are the leg and butt workout exercises.They will help you to develop muscle mass and tone your legs and buttocks without having to go to the gym.
Place your feet apart slightly more than the width of your shoulders and with your toes pointed slightly outwards. Do a squat but remember to lower yourself as much as possible, trying to exceed a 90° angle. This way you will add a butt workout to this exercise. If you are not used to doing normal squats, start by doing them and trying to achieve a 90º angle. Little by little, after a few weeks, increase your workout routine. Try to increase your repetitions until you can do four sets of 30 reps.
Single leg squats
Stand on one leg, keeping your balance, while the other leg is slightly bent backwards and with your arms outstretched forward. In this position, flex the support leg until it goes down about 45º (half the length of a normal squat) and then stand back up. Practice this exercise until you can do four sets of 20 reps with each leg.
With the instep of one foot resting on a bench or low bar, place yourself in a lunge position and perform repetitions, going down to a 90º angle with the other leg bent forward. Practice this exercise until you can do four sets of 20 reps.
Stand up and take a long step to one side, bending the knee while keeping the other leg stretched out, then return to your starting position. Repeat this exercise until you can do four sets of 20 reps on each side.
Lie on your back, bend your knees and lift your hips until your back is in alignment with your thighs. In this position, consciously tighten your buttock muscles and return to a lying down position. Try to increase your repetitions until you can do four sets of 30 reps.
Single leg glute bridge
Just like in the previous, workout but this time keep only one leg on the floor while keeping the other leg stretched out in the air. Repeat this exercise until you can do four sets of 20 reps.