Toning and Strengthening Exercises for Weak Muscles

These exercises might be perfect for you if you want to tone your body but don't want to do anything too strenuous or time-consuming. Toning and strengthening exercises for weak muscles will help you feel more energized during the day and boost your metabolism. Many ways can work on strengthening and toning weak muscles to get the most out of this routine. You could try doing some pushups or planks, or maybe even squats! No matter what exercise you choose, make sure that it makes your muscles work hard enough to stay strong and tight.

1. Shoulder Floss

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your side. Engage your core. Shift your shoulders upward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement in the opposite direction. Complete 10 repetitions.

Shoulder Floss

2. Overhead Reach

Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place one hand on your belly. Engage your core and bend your upper body to the side, reaching over your head with your opposite arm. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Overhead Reach

3. Static Squats

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bring your hands in front of your body at chest height, tightening your abdominal muscles. Bend your knees and hinge through your hips to move into a squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement with 6 repetitions.

Static Squats

4. Mac Row

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Slightly you’re your knees to move into an athletic stance. Place your hands on the side of your chest with palms close. Engage your core and straighten your arms in front of your chest with your palms open. Hold the position for a couple of seconds. Return to the starting position and repeat the movement with 8 repetitions.

Mac Rows

5. Palm Press Out

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Contract your core and press the heels of your palms together, keeping your upper body straight. Hold this position for a few seconds. Then, open your arms to the side. Repeat the movement with 10 repetitions.

Palm Press Out

6. Good morning

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Put your hands at the back of your neck. Contract your abdominal muscles and pivot through your hips to bend your upper body forward. Ideally, your back should be parallel to the floor. Hold this position for a couple of seconds. Raise back up to return to the starting position and repeat the movement with 6 repetitions.

Good Morning

7. Hip Thrusters

Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body. Bend your arms and anchor your elbows at your sides. Contract your abdominal area, then push from your heels to lift your hips, squeezing your glutes at the end position. Lower your hips to return to the starting position and repeat the movement with 10 repetitions.

Hip Thrusters

8. Core Exercises

A. Progress 

Lie on your back with your knees bent and your feet flat on the floor. Slightly raise your upper body and prop your elbows up for support. Contract your abdominal area. Lift both legs at chest height. Relax and return to the starting position. Repeat movement with 10 repetitions

Progress

B. Progressive 

Lie on your back with your knees bent and your feet flat on the floor. Slightly raise your upper body and prop your elbows up for support. Contract your abdominal area. Straighten both legs before your body, then bend both knees to chest height. Return to the starting position and repeat the movement with 10 repetitions

Progressive

9. Squat, Knee, and Press

For this exercise, you can use a soda or soup can or your body weight.

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell on both hands at shoulder height. Engage your core. Bend your knees and hinge through your hips to move into a squat position. Keep your knees behind your toes. Raise back up to an upright standing position and raise one knee to chest height, bring it back down and press both arms upwards. Repeat the movements with 5 repetitions.

Squat, Knee, and Press

10. Wreck Squat

For this exercise, you can use a soda, soup, or just your body weight.

Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell in both hands. Bring your hands in front of your body at chest height, tightening your abdominal muscles. Bend your knees and hinge through your hips to move into a squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement with 6 repetitions.

Wreck Squats

11. Arm Extensions

For this exercise, you can use a soda, soup, or just your body weight.

Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bring your hands in front of your body at chest height, tightening your abdominal muscles. Hold a dumbbell or a can in both hands. Move one arm across the body stretched out the side. Relax and return to the starting position. Repeat the movement on the opposite side, with 10 repetitions on each side.

Arm Extension

12. Goblet Squat

For this exercise, you can use a soda or soup can or your body weight.

Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell in both hands. Bring your hands in front of your body at chest height, tightening your abdominal muscles. Bend your knees and hinge through your hips to move into a squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement with 10 repetitions.

Goblet Squat

13. Bends Over Rows 

For this exercise, you can use a soda, soup, or just your body weight.

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell in one hand. Take a step backward with one foot, keeping your toes pointing straight ahead. Engage your core and hinge through your hips to bend your upper body forward. Pull your weighted arm back in a rowing motion, keeping your elbow 30 to 45 degrees away from your body. Lower your arm to the starting position and repeat the movement with 10 repetitions.

Bend Over Rows

Repeat Static Squats, Hip Thrusters, Core Exercises, Goblet Squats, and Bend Over Row

If you are looking for an easy way to tone, this article may have inspired you! Putting more time into your workout routine will help you get the toned body you've always wanted. You'll be able to strengthen and build muscle while also boosting metabolism, all of which can make reaching your weight loss goals easier. Be sure to try these exercises out yourself or at least talk with one of our trainers about what's best for your fitness level so that you can start feeling better today!