The 20-Day Body Toning Plan

“Good mental health is just as important as good physical health, and exercise is crucial to getting both,”

Jeanette Jenkins

A few weeks of proper workout plan can make you feel better from inside as well as outside. What more can anyone ask for? Look beautiful and feel fresh. These toning workouts for women can bring a huge difference in the way they look or feel.

There are other important reasons to exercise and bring your body in a proper shape. It is not just because we prefer to have perfect abs and a tight butt.

Toning workouts for women are important because they make you feel better. They boost more energy into our systems, keeps motivating us. It provides better health. This workout will not only make you fit in the skimpy outfit but also make you love your shape.

How to bring this workout plan in action?

All fitness levels can fit in this 20-day plan for toning your body. Know your body type and select the workout or variations which suits your body the most. Make this 20-day a habit in your life, which you follow religiously.

Prepare yourself for the workout at home:

For 20 days allow yourself to at least workout for 20 to 25 minutes daily. Working out in your daily routine will make you used to of your stamina. In the prior weeks, you will have to give at least 30 minutes. Wear a tight fitted working outfit, 3Ib weights will be helpful. Have them around. Place a mat or a carpet on the place you want to workout. Drinking water before, after and even in between workouts is a must as your body should be hydrated throughout.

Daily Body toning Exercises:

For Stomach:

  • Crunches
  • Bicycle Crunches
  • Toe Touches
  • Side Crunches
  • Full Sit-Ups
  • Knee Bends
  • Alternate Heel Touches
  • Scissor Kicks

For Arms:

  • Bicep Curls
  • Hammer Curls
  • Overhead Triceps Extensions
  • Cross Chest Extensions

Let’s start with explaining about each exercise in a precise manner:

ttoning workouts for women
The main effect of crunches is on upper abs. It tones and strengthens your upper abs. Most people do crunches with wrong techniques. If crunches are performed rightly by people, they can make a difference in a very little time.

Bicycle Crunches:

Just like regular crunches, bicycle crunches target upper and lower abs. It also works good for love handles.

Side Crunches:

Regular crunches targets upper abs and lower abs. The work of side crunches is to work good for side abs and love handles.

Toe Touches:

Toe touches are a simple exercise which also targets upper abstoning workouts for women






Full sit ups:

Full sit ups are different from crunches. They require a full range of movement as you have to move your torso to a sitting position. Sit ups also tone your upper abs.toning workouts for women








Knee bends:

Knee bends are quite easy to perform and targets lower abs.


Alternate heel touches:toning workouts for women

This exercise targets lower abs and oblique muscles. Basically, it tones up the entire core.  It is very simple to perform, and you will feel the burn quite quickly.ttoning workouts for women

Scissor Kicks:

Scissor kicks are useful for both upper and lower time. It deals with them at the same time. toning workouts for women

Bicep Curls:

Bicep curl should be performed slowly. You will need your weights for performing this exercise.toning workouts for women

Hammer curls:

Hammer curls is an exercise for arms, it works for your biceps and forearms. For performing this exercise you will again need your weights.toning workouts for women

Overhead Triceps Extension:

It targets your triceps and the back of your arm. Only a single weight is used for this exercise. Overhead triceps helps women which have flabby arms.toning workouts for women

Cross Chest Extension:

You have to lie down to perform this exercise. It also works for flabby arms and triceps. toning workouts for women

Toning Workouts for women’s chest and back:

  • Single Arm Rows
  • Push-Ups
  • Butterflies
  • Bent-Over Rows
  • Palm Press

For Butt Toning:

  • Straight Leg Kick Backs
  • Standing Hamstring Curls
  • Straight Leg Lifts
  • Lunges
  • Fire Hydrants
  • Bridge Lifts
  • Sumo Squats

Other Workout Routine for women (beginners):

This is a 5 to 6 day work out plan. It will make you see results very soon.

Legs and Butt for Monday:

  • Warm Up Bodyweight Squat: 2 sets x 15-20 reps
  • Barbell Squat: 4 sets x 8-12 reps
  • Deadlift: 4 sets
  • Glute Bridge: 3 or 4 sets x 15-20 reps
  • Glute Kickback: 3 or 4 sets

Upper Body for Tuesday:

  • Bench Press: 2 sets
  • Push Ups: 4 sets x 8-12 reps
  • Pull down: 4 sets
  • Seated Cable Row: 4 sets

  Cardio for Wednesday:

  • Crunches: 2 sets x 10 reps
  • Leg Raise: 4 sets
  • Oblique Leg Raise: 4 sets x 10-15 reps
  • LISS Cardio – Treadmill / Bike: 20-30 minutes

Leg and Butt Calves for Thursday:

  • Warm Up Stiff-Legged Deadlift: 2 sets x 15-20 reps
  • Stiff-Legged Barbell Deadlift: 4 sets x 15-20 reps
  • Glute Bridge: 4 sets x 15-20 reps
  • Reverse Lunge: 4 sets each leg
  • Standing Calf Raise: 4 sets x 12-15 reps

Upper body for Friday:

  • Warm Up standing Barbell Shoulder Press: 2 sets x 15-20 reps
  • Standing Barbell Shoulder Press: 4 sets x 8-12 reps
  • Side Lateral Raise: 4 sets x 12-15 reps
  • EZ Barbell Bicep Curl: 4 sets x 12-15 reps
  • Triceps Dips: 4 sets x 12-15 reps
  • HIT Cardio – Treadmill or Bike – 8/10 effort level: 10 rounds – 20 seconds of work – 40 seconds of recovery

Toning workout for females:

This body routine is the answer for the body you want, which not only looks amazing but works well too. Do these below mentioned exercises at home and feel toned up and up to the mark.

  • Water squat
  • Bicep curl
  • Take a walk
  • Rational lunge
  • Shoulder press
  • Warrior three triceps extension
  • Plank with front raise
  • Side crunch
  • Side knee raise
  • Sumo squat
  • Swiss thigh fly

Gym Routine for Toning and weight loss:

Weight loss involves losing body excessive body weight, whereas toning demands tight muscles. Such muscles which are fully toned and defined. Cardio and hitting gym for resistance training together helps to lose weight and tone up your body at the same time.

Time table for weight loss and toning:

The first step is to decide how many days you want to give to weight loss and toning session. Minimum 4 days should be dedicated towards this session. Work on every muscle group in these days. This will burn fats and calories.

Toning with weights:

Choose multi joint exercises, your program should include:

  • Rows
  • Push Ups
  • Dead lifts
  • Lunges
  • Squats

Include two lower bodies and four upper body exercises in your program.

Cardio for weight loss:

Basically cardio is for weight loss. Increase in your cardio training will burn fats faster. For interval training, you can use any machine for the exercise. Repeat this interval training process for good 20 to 30 minutes. Change your speed in the middle of this session.

These are some of the ways which not only tone your body but will also help to lose weight. Give us your feed back, of how helpful this article is for you. if you have more ideas of how women should tone their bodies, LET US KNOW.

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