Toned muscles refer to shapely and firm muscles (body tissue responsible for activities requiring force and motion of the being). Muscle toning involves reduction of excess fat from the muscles and giving them a good definition resulting in a body that not only looks good, but is healthy. Toned muscles are heart-friendly, as they reduce body weight.
Toning certain muscles such as the abdominal muscles creates correct posture. Muscle toning exercises not only improve physical health but also result in reducing emotional stress thereby promoting mental well-being of the person practicing them. Strengthened bones and reduced risk of osteoporosis are the additional benefits of following a muscle toning exercise regime.
Unlike other muscle toning exercises, yoga exercises do not exhaust the exerciser. Most importantly, they are therapeutic. The muscles of your body that need to be toned are the abdominal muscles, arm muscles, thigh muscles, glutes, and back. Given further, are some simple yoga exercises that can be performed on a daily basis.
Naukasana is one of the best yoga poses for toning your abdominal muscles. This pose puts pressure on the abdominal muscles that are drawn inwards. To perform this asana, lie flat on your back with your hands by your side. Now, raise your torso and legs simultaneously upwards with your hands stretched out in front of you as though trying to touch your feet. Remain in this pose for 30 seconds or more. Feel the tension in your abdominal muscles. The longer the duration of maintenance of this pose, the greater and faster the effect.
Tirkonasana (triangle pose), Ushtrasana (Camel Pose), Bitalasana- Marjari Asana (Cat Cow Pose), Adho Mukha Svananasana (Downward Dog Pose) are the other yogic exercise poses that you can practice for adorable abs!
The Surya Namaskara, when done with the hands above the head, tones, stretches and strengthens the biceps and triceps, and the muscles of the underarms. To perform this asana, fold your hands (palms facing each other and in contact with each other) in a Namaskara (Indian Salutation Pose) in front of your chest. Now, raise your folded hands above your head, taking care to not rest them on your head. Remain in this pose for 30 seconds or more. This pose will not only tone your arm muscles, but also relax the muscles of your neck and spine.
Adho Mukha Svananasana (Downward Dog Pose), Setu Asana (Plank Pose), Parvatasana (Mountain Pose), Bhujangaasana (Cobra Pose), Ardha Chandrasana (Crescent Pose) are the other poses that will give you exemplary arms.
Utkatasna is a simple yoga exercise for toning your thigh muscles. This asana firms, stretches and strengthen all parts of your legs and hips. To perform this asana, begin by standing erect with your legs two feet apart. Now slowly bend your knees as though you are sitting on an imaginary chair.
Pawanmuktasana (Wind Releasing Pose), Anandbalasana (Happy Child Pose), Veerabhadrasana ( Warrior Pose), Setu Bandhasana ( Bridge Pose), and Baddhakonasana ( Butterfly Pose) are the other yoga poses that can work towards giving your admirable thighs !
Paschimottasana facilitates a deep stretch of your hips. To perform this asana, sit on a yoga mat with your legs stretched out straight in front of you. Now, gradually bend your body forwards till your forehead touches your knees and your hands touch your feet. Remain in this pose for 30 seconds or longer.
Return to resting pose and repeat. Poorvottanasana (Upward Plank Pose), along with Paschimottasana, facilitates stretching and toning of the hamstrings, back and hip muscles.
Veerabhadrasana 3 stretches relaxes and tones the muscles of your back and shoulders. To perform this exercise stand erect with your legs slightly apart. Now, bend forward raising one of your legs while bending. Stretch out your hands in front of you to maintain balance. Stand on the floor with your other leg balancing your body weight.
Ardha Chandrasana (Half Moon Pose), Trikonasana (Straight Arm Triangle), Vasisthasana (Yoga Side Plank), and Dolphin Plank pose are the other yoga poses that can be done to get rid of excess fat from your back and tone them up.
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