9 Yoga Poses to Tone Up Your Body

Want a defined look? Simmonds recommends these moves for building muscle and burning fat. They work because they focus on all your main muscle groups. The result is the ‘toned’ look you’ve been hearing so much about!

JUMPING LUNGE

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets. From standing, step your right leg forwards, knee bent at a right angle, using your arms for balance and getting as low as you can (A), before jumping horizontally up. As you jump, change legs (B) and land in the right-angle position as before, with your left leg forwards (C).

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JUMPING SQUAT

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets. Squat down as low as possible, as if you were sitting on an invisible stool, and make sure your knees are not in front of your toes (A). Explode into an upright jump (B), then move back down into the squat position. Squeeze those glutes to make sure you activate the muscles.

BLAST OFF

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets. Get into a plank position, hands shoulderwidth apart and bend your knees without touching the floor. Keep your hands in place and push your bum back towards your heels (A). ‘Blast’ forwards using your legs to push you back into a plank (B). Repeat as quickly as you can.

RESISTANCE-BAND WALK

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets. This does require a small, affordable piece of kit, but it’s worth it, as resistance bands can be used for leg or arm exercises. Place the band around your ankles, get into a squat (A) and move like a crab forwards (B) or sideways (C), one foot at a time. Do not come out of the squat position until it’s time to rest.

PLANK

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets Lie in a plank position, leaning on your elbows and your toes. Keep your bum down and your core engaged the whole time.

ELBOW TO KNEE CRUNCH

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds, rest for 3-5 sets Lie in a standard sit-up position, but lift your feet off the ground. Now touch your left elbow with your right knee as closely as possible (A). Repeat, this time touching your right elbow to your left knee (B). Continue alternating sides. Do not let your feet touch the ground in between reps and make sure you really work the muscles.

TOE-TOUCH PLANK

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets Get into a high plank (A). Balance on your right hand and move reach your left hand back to touch your toes (B). Repeat, alternating your arms and legs every time.

PLANK WITH SHOULDER TAP

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets Get into a high plank position (as above), making sure your back is straight and your bum always stays down. Lift your right hand to touch your left shoulder (A), then your left hand to touch your right shoulder (B). Repeat, alternating sides each time.

CROSS MOUNTAIN CLIMBER

Beginner: 20 secs non-stop, 40 secs rest, for 3-5 sets. Intermediate: 30 secs non-stop, 30 secs rest, for 3-5 sets. Advanced: 40 secs non-stop, 20 seconds rest, for 3-5 sets This is a great exercise for working the whole abdominal area as well as the hip flexors. Get into high plank, with your back straight and bum down. Moving as quickly as you can, bring your right knee to your left elbow (A), then your left knee to your right elbow (B), and continue, alternating sides each time.

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