Spot Toning Your Body - Thigh Toning Tone Thighs Toning ABS Tummy Toning Part 8

Outer thigh leg raises: On a mat or carpeted area, lie on your right side. With your legs stacked atop each other, positioned at a right angle to your body, support yourself with your left hand on the floor in front of your chest. Square your hips and lift your left leg up until you feel the muscle contract. Hold. Slow and steady, return to start position. Repeat. Switch sides and legs. Variations: add light ankle weights - approximately two pounds to legs. And at a fitness center, work this muscle group on the abductor machine.

Inner thigh leg raises: On a mat or carpeted area, lie on your right side, body straight. Rest your head atop your right arm, flat on the floor. With your right leg straight, gently move your left leg over, placing your left foot in front of your right leg, on the floor. Hold your left ankle. Slowly lift your right leg slightly above the floor. Hold. Return to start position. Switch sides, legs. Repeat. Repeat set. Variations: add light ankle weights - approximately two pounds to legs. And at a fitness center, work this muscle group on the abductor machine.

Hamstrings and Quads Lunges: With your feet together, standing, place your right foot forward, making a little larger step than average. Bend your right knee, lowering yourself towards the mat. But don’t let your left knee touch the mat. Hold - while your left thigh is lined straight with your back. Pushing backwards off your right leg, return to start. Switch legs and repeat. Repeat set. Variations: add light weights - approximately two pounds to hands. If you’re in the gym, work this muscle group on the leg curl and leg extension machines.

Hamstrings and Quads Squats: With legs shoulder-width apart (or wider), stand with your feet parallel. Fold your arms in front of you. Inhale while gently seating yourself “almost” in a fake chair. Keep knees in line with toes. Head up. Back straight. Exhale, while standing upright again. Straighten up, but do not lock your knees. Repeat. Variations: Hold light hand weights, resting hands with weights on your hips. If you’re in the gym, work this muscle group on the leg press machine.

Glute and Hamstring Crunches: On a mat or carpeted area, begin with all fours on the floor. Bring your forearms and palms so that they reach the floor. Gently reach straight out behind you with your right. Then bend the leg so that your right thigh is parallel to the mat, with the sole of your right foot facing upwards, angled behind you. Rising from the hamstring, gently press your right foot upwards, then slowly lower to start position. Do not arch your back during this exercise. Variations: add light ankle weights. If you’re in the gym, work this muscle group on the glute machine.

Fitness aids and fads, there are many products available for toning aids. Let’s check out some top ones to add to your toning toolbox.

Toning Exercises with a Ball - Several programs on the market today use an exercise ball for toning work. Some are referred to as the gym ball, Swiss ball, Fitball and the stability ball. These work great particularly for the abdominal muscles and lower back. Basically, you lie on the ball front wards with your hips going downwards, and stretching / roll slowly around. Add crunches and leg-lifts with this ball; they are noted as one of the fastest means of improvement for the entire midsection. The ball actually helps you use just about every muscle in the upper and lowers abs. Note: substitute an ottoman on wheels or other similar home device for the ball

Toning Bands - Available in about every color under the sun, you can coordinate workout activities with these bands. Varying in resistance and size, some are singular and some interlock. Most have foam handles.

Suzanne Somers Toning System - Who can forget Ms. Somers’ Thighmaster?! Designed for fast and effective muscle toning, this system features portable, flexible looped and padded rods create resistance as you tone 12 areas of your body, including your back, arms, abs, hips, thighs and buttocks. Her kit also comes with a 10-minute video and an instructional booklet with 12 exercises.

Body Bars & Toning Bar Stand - Just like the ones used in fitness centers, these covered bars are available for strength training. They are used not only for sports conditioning but also for cross training and circuit training, and come in various weight increments. Stand hold around 30 bars and help keep them and your workout area organized.

Toner Belts - Toner belts help threefold; they improve abdominal muscle tone, strengthen abdominal muscles and help develop a firmer abdomen.

Toning Tables - New and used tables are available for a variety of functions. Among choices are Sandbag Tables, Sit-up Tables, Stretch Tables, Leg Tables, 3 in 1 tables and Circulation Tables, and some come with sandbags and pillows. Toning tables are touted as offering a quick, effective, safe means to non-exercise, if that’s a legitimate term. Supposedly after only one hour on the toning table, you will have completed: up to around a 2 mile walk, 1,000 hip rolls, 900 back kicks or 90 step-ups. In other words, they say that by using a toning table 2 times a week for around an average 50-minute treatment program, you would be getting an equivalent of about 2 hours of floor exercise every day. A recommended 10-minute maximum per use table is compared to 800-1000 reps, with high rep movement offering increasing resistance that increases blood and oxygen going to muscles. The toning tables are said to increase circulation, trim body without building bulk, enhance skin tone and improve flexibility while eliminating excess body fluids.

Here is a brief overview of some of the tables. The Sit up Table helps strengthen and tighten midriff, waist, lower back and abdomen muscles while also reducing inches in these areas, resulting in overall increased flexibility. The Stretch Table features a single pad that moves back and forth, firming & toning upper arms, stomach and back muscles. Results are improved posture and improved flexibility, due to the stretching of muscles and tendons. The Sandbag Table features two pads that move in a rhythmic motion, strengthening muscles while firming and lifting flab in the buttocks and thigh area. The Leg Table boasts slenderizing the entire leg area, firming awhile toning the inner thigh area, reducing "saddle bag" outer thighs. The 3 in 1 Table lifts and lowers your legs with a waist-twisting motion, slimming the waist, hips and stomach while strengthening muscles in your lower back. And the Circulation Table increases blood circulation to surface skin cells, eliminates excess water retention and leaves the body relaxed and energized. Overall benefits of toning tables reported by users include increased range of motion, firmer & increased toning, strengthened muscles, improved posture and flexibility, especially with arthritic stiff joints.

Toning Lotions - There are all kinds of toning solutions out on the market. Some are made with gentle formulas for toning the face, like from Estee Lauder and Avon skin care lines where they firm the skin and tighten pores. Others claim fame to cellulite toning lotions with or without liposomes to get rid of that “cottage cheese” look. Check around, read labels and see about trying product samples before committing to a lot of money beforehand. Ask friends and fitness trainers what works and what doesn’t.

Let’s take a look at some popular programs to help with your toning. One popular among many including the navy, army, sports participants and other athletes at health and fitness centers.

The training session needs to focus on approximately 12 strength and aerobic/anaerobic exercises or stations (recommended numbers ranged from 9 - 12).

The training focuses on activities that are twofold: those that build strength and muscle tone, and those that burn fat and improve endurance.

The training needs to include high repetitions with lighter weights for ease on joints and tendons.