Keeping the toning simple

60sPanda
60sPanda Posts: 303 Member
in Fitness and Exercise
I see a lot of posts on here about doing weights / planks etc wanting to tone up the bottom, stomach, thighs etc and wanted to remind everyone that you can keep it simple and train these areas all day long during everyday activities as well as when you are at the gym :)

Bottom - just keep clenching and then clench some more. Clench those cheeks waiting in any queue, squeeze them sitting at your desk, on your sofa, in the car stopped at traffic lights, on your train journey to work. Keep them nice and tight when walking and especially going up and down the stairs. Also focus on a slow and controlled relaxing/out motion as well.

Tummy - posture, posture and more posture. When you walk focus on pulling your stomach in and straightening your back. Make sure you are sitting correctly (get a wobble cushion for your work chair). One of the best stomach exercises around (especially if you can't do a plank or crunches) is to lie on your back on the floor, maybe with a towel under your head to support the neck, then focus on pulling your belly button to the floor. You may be surprised at just how hard it is to do this for any length of time (even 30 second bursts feels like an age if you have a weak stomach).

Saddlebags/thighs - when waiting for the kettle or anywhere you are stationary just lift your leg up to the side/front/back and hold building up time.

Calf muscles - do heel raises whenever you can (like when in a queue).

Arms and shoulders - again, when you have a minute just hold your arms straight out to the sides (shoulder height) and hold, or make circles with your wrists for a minute, or flap your wrists (flapping wrists is also very good if you hold your arms straight out in front of you at shoulder height and width). Do wall push ups where ever you can - one arm ones as well.

I can't think of any more at the moment, but please feel free to add other simple, not in the gym, exercises :)

Replies

  • sjaplo
    sjaplo Posts: 974 Member
    You're missing the "resistance" part of resistance training. Isometric exercises won't strengthen what you already have, but you'll sure get some funny looks standing in line at the grocery store. :happy:
  • 60sPanda
    60sPanda Posts: 303 Member
    True about the odd looks, but these days most people have their eyes on their phones than on other people :)

    Agree about resistance and I should have made it clearer originally that I didn't mean to replace the resistance and weights and so on but that these are other add ons that you can do all day long.
  • __freckles__
    __freckles__ Posts: 1,238 Member
    Sorry to say but none of those things will "tone" your muscles. Might give you a good stretch, but none of that will actually make your muscles grow.
  • swalberg0625
    swalberg0625 Posts: 98 Member
    Sorry to say but none of those things will "tone" your muscles. Might give you a good stretch, but none of that will actually make your muscles grow.

    Toning is giving definition, not bulking.

    Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size ("bulk").
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    Toning is a buzz word that basically means nothing, unless you think that after a good lift your muscles produce an audible tone as they quiver (I checked, mine don't.) You can build muscle via bulking, and you can reveal muscle definition via cutting, but "toning" is an absolutely meaningless term, and it's ongoing usage is completely absurd.

    Rigger
  • __freckles__
    __freckles__ Posts: 1,238 Member
    Sorry to say but none of those things will "tone" your muscles. Might give you a good stretch, but none of that will actually make your muscles grow.

    Toning is giving definition, not bulking.

    Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size ("bulk").

    The only thing that will give your muscles "definition" other than growing them is losing the fat around them and making them stand out. None of the exercises above will help with that.
  • 60sPanda
    60sPanda Posts: 303 Member
    Didn't mean to start a thread on definitions, but as I don't train with weights (I swim and do martial arts) I am behind on the terminology and thanks for the corrections - its interesting to learn. Just want people to remember that you can work muscles (albeit in small doses) at any time and if some people just reading these threads who don't do any exercise start clenching on the sofa with laptops on their knees its a start.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Sorry to say but none of those things will "tone" your muscles. Might give you a good stretch, but none of that will actually make your muscles grow.

    Toning is giving definition, not bulking.

    Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size ("bulk").

    wrong again.

    "toning" isn't really a thing.

    low body fat gives definition, not bulking.


    As for the OP's original thread-it's not bad to actually use your muscles randomly through the day. My dance program is solely based on glute squeezes- so I spend an inordinate amount of time squeezing my glutes- RLRLRLRLR RRLLRRLLRLL
    RLR LRL RLR LRL

    all timings- all speeds- all.the.time.
  • swalberg0625
    swalberg0625 Posts: 98 Member
    Okay Okay, upon reading further, which I should've done before posting, yes these options seem rather silly. My point being she posted meaning to help, no backlash intended I'm sure. And I don't see the reason for implying comments that make people feel stupid. That is all
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    Okay Okay, upon reading further, which I should've done before posting, yes these options seem rather silly. My point being she posted meaning to help, no backlash intended I'm sure. And I don't see the reason for implying comments that make people feel stupid. That is all

    If correcting peoples misinformation makes them feel stupid then maybe they shouldn't be on an open forum. For what it's worth, I think both of you ladies handled the corrections quite well, so I don't see why you think any of these comments are belittling in any way.

    Rigger
  • __freckles__
    __freckles__ Posts: 1,238 Member
    Okay Okay, upon reading further, which I should've done before posting, yes these options seem rather silly. My point being she posted meaning to help, no backlash intended I'm sure. And I don't see the reason for implying comments that make people feel stupid. That is all

    I'm sorry if I made you feel stupid - that was not my intention. Also I did not mean my comments as a "backlash" to the OP. See, I was just trying to help as well. :flowerforyou:
  • JoRocka
    JoRocka Posts: 17,525 Member
    to contribute- foot circles- in and out... and then spelling the alphebet.

    I do chest lifts- squeezing the shoulder blades together- and then I also pull my scapula down and back quiet a bit as a stretch and- well because I like doing it.

    also having a LAX ball in your bag/car/desk is helpful for rolling when you need it.
  • swalberg0625
    swalberg0625 Posts: 98 Member
    Okay Okay, upon reading further, which I should've done before posting, yes these options seem rather silly. My point being she posted meaning to help, no backlash intended I'm sure. And I don't see the reason for implying comments that make people feel stupid. That is all

    I'm sorry if I made you feel stupid - that was not my intention. Also I did not mean my comments as a "backlash" to the OP. See, I was just trying to help as well. :flowerforyou:

    No worries and thanks for that! :)
  • alska
    alska Posts: 300 Member
    Thank you. I forgot about these. Also one is when you are folding laundry. Put the laundry basket on the floor and bend all the way down to put up a clothing item (only 1 item) then fold it on your bed/folding table. I used to do heel raises while doing the dishes lol One I do is leg lifts while laying in bed watching tv. I start with lying on my back n lifting one leg at a time and doing reps ... then i do both legs at once n do reps ... then i lay on my side and lift the leg on that side and switch to do the other leg.
  • 60sPanda
    60sPanda Posts: 303 Member
    Okay Okay, upon reading further, which I should've done before posting, yes these options seem rather silly. My point being she posted meaning to help, no backlash intended I'm sure. And I don't see the reason for implying comments that make people feel stupid. That is all

    If correcting peoples misinformation makes them feel stupid then maybe they shouldn't be on an open forum. For what it's worth, I think both of you ladies handled the corrections quite well, so I don't see why you think any of these comments are belittling in any way.

    Rigger

    Thanks Rigger - I have no problems with the corrections/criticism and appreciate learning more about the subject. As JoRocka mentioned succintly, I did intend to help to remind people that you can think about muscles at anytime and like JoRocka I too clench all the time and in some very odd places :)
  • JoRocka
    JoRocka Posts: 17,525 Member
    I do squats while I'm cooking.

    I have no shame.
  • __freckles__
    __freckles__ Posts: 1,238 Member
    I do squats while I'm cooking.

    I have no shame.

    I do them in the ladies bathroom at work and check my form in the mirror. Shhhhh..don't tell anyone. :wink:
  • fallingtrees
    fallingtrees Posts: 220 Member
    I can't help but imagine what kind of flash mob we'd create from this thread...
  • skullshank
    skullshank Posts: 4,323 Member
    squats > "clenching"

    kiegels arent gonna give you a better *kitten*, theyre gonna make dat *kitten* better for me.
  • sjaplo
    sjaplo Posts: 974 Member
    I do squats while I'm cooking.

    I have no shame.

    I do them in the ladies bathroom at work and check my form in the mirror. Shhhhh..don't tell anyone. :wink:

    Fair enough - I do things like Warrior III while I'm cooking - just because I can. :happy:
  • PunkyDucky
    PunkyDucky Posts: 283 Member
    squats > "clenching"

    kiegels arent gonna give you a better *kitten*, theyre gonna make dat *kitten* better for me.

    Hahahahaha!
    :laugh: :laugh:
  • JoRocka
    JoRocka Posts: 17,525 Member
    I do squats while I'm cooking.

    I have no shame.

    I do them in the ladies bathroom at work and check my form in the mirror. Shhhhh..don't tell anyone. :wink:

    LOL I already get the strong side eye... I weigh myself before and after the toilet- because SCIENCE!!!
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    I do squats while I'm cooking.

    I have no shame.

    I do them in the ladies bathroom at work and check my form in the mirror. Shhhhh..don't tell anyone. :wink:

    Fair enough - I do things like Warrior III while I'm cooking - just because I can. :happy:

    and I just got great ideas to pass time. Maybe I could do weighted baby squats while I cook! I think he's 20ish lbs now. On my off lifting days xD
  • likitisplit
    likitisplit Posts: 9,420 Member
    I do squats while I'm cooking.

    I have no shame.

    I do them in the ladies bathroom at work and check my form in the mirror. Shhhhh..don't tell anyone. :wink:

    Fair enough - I do things like Warrior III while I'm cooking - just because I can. :happy:

    and I just got great ideas to pass time. Maybe I could do weighted baby squats while I cook! I think he's 20ish lbs now. On my off lifting days xD

    Kettle ball swings. Power cleans. Presses.
  • dbmata
    dbmata Posts: 12,950 Member
    Bottom - just keep clenching and then clench some more. Clench those cheeks waiting in any queue, squeeze them sitting at your desk, on your sofa, in the car stopped at traffic lights, on your train journey to work. Keep them nice and tight when walking and especially going up and down the stairs. Also focus on a slow and controlled relaxing/out motion as well.

    Weighted kegels.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Bottom - just keep clenching and then clench some more. Clench those cheeks waiting in any queue, squeeze them sitting at your desk, on your sofa, in the car stopped at traffic lights, on your train journey to work. Keep them nice and tight when walking and especially going up and down the stairs. Also focus on a slow and controlled relaxing/out motion as well.

    Weighted kegels.

    www.katysays.com argues that kegels are focusing on the wrong muscles. The pelvic floor was never designed to be strong on its own - it was designed to keep taut between the front and rear muscles. So squats do a better job of keeping everything in its place.

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