Who doesn’t want to have a chiseled body? Getting a full toned body is now easier as it can be achieved by coupling a few exercises together. Whether you want to tighten your core, sculpt your shoulders, or build powerful glutes, the right exercises can make all the difference. Below, we’re covering effective moves that target multiple muscle groups at once, helping you get the most out of the workout. 

 

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6 Exercises to Tone And Sculpt Whole Body

Here are two different workouts to target your tummy (abs), back, shoulders, glutes, and hamstrings for a full-body toning session.

 

Tummy (Abs)

1. Abs Wheel
Equipment: Ab wheel and a yoga mat

• Begin on both knees on the mat and place the ab wheel just in front of the body on the floor. Hold on to the abs wheel handles.
• Tighten the abdominal muscles and extend your arms completely. Slowly, roll the wheel forward until your body is parallel to the ground.
• Now, again engage your core, keeping back straight, roll yourself back to the starting position and repeat in 3 sets and 15 reps.

 

2.V-Sit Tucks
Equipment: A yoga mat or a bench

• Lie faceup on the yoga mat with legs straight, feet lifted, and toes pointed forward.
• Engage your core while sinking the lower back into the floor. Look straight ahead. Then immediately bring your chest forward along with your hands straight.
• At the same time raise your legs at a 45-degree angle and with your hands and shoulders off the floor. 
• Straighten your legs and slowly lower your torso back to the floor. Repeat in 3 sets and 15 reps.

 

Related story: 10 Moves to Tone Your Tummy

Shoulders, Triceps, & Upper Chest

1. Military Press

• Stand with your feet shoulder-width apart.
• Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width. Your elbows should be bent and positioned slightly in front of the barbell. Keep your chest up and your core engaged.
• Push the barbell upward until your arms are fully extended. Avoid leaning back excessively or arching your lower back; maintain a straight posture.
• Slowly lower the barbell back down to shoulder height with control. Keep your elbows at a slight angle and avoid letting them flare out too much.

2. Wide Upright Rows

• Stand with your feet shoulder-width apart. Hold a barbell or dumbbells with a wide grip (hands wider than shoulder-width). Let the weights hang down in front of you with your arms fully extended.
• Pull the weights straight up towards your chin, keeping your elbows higher than your wrists. Your elbows should flare out to the sides as you lift the weights.
• Raise the weights until they are close to your chin or slightly below it.
• Slowly lower the weights back down to the starting position with control.
• Avoid dropping the weights quickly; focus on maintaining tension in the muscles.

 

Related story: 5 Mobility Exercises to Improve Upper Back Pain

 

Glutes & Hamstring

1. Barbell Back Squat

• Stand with feet shoulder-width apart, toes slightly turned out.
• Position the barbell on your upper back (traps), gripping it slightly wider than shoulder-width.
• Brace your core and keep your chest up. Lower into a squat by pushing your hips back and bending your knees, keeping your weight in your heels.
• Go down until your thighs are parallel to the floor (or lower, if mobility allows).
• Drive through your heels, engage your glutes, and stand back up. Repeat for 8-12 reps.

2. Stair Climbing Intervals 

• Find a staircase (or use a stair climber at the gym).
• Start by walking up at a moderate pace for 1 minute to warm up.
• Sprint up as fast as possible for 30 seconds.
• Walk or jog back down (or rest at the bottom) for 30 seconds.
• Repeat for 8-10 rounds.

Related story: 3 Exercises That Build Strong, Toned Thighs

Moves to Recover Post Workout

To effectively cool down and stretch your muscles:

Begin with the Child’s Pose Stretch. Sit back on your heels, extend your arms forward, and lower your chest towards the ground. Hold this position for 30 seconds to significantly release tension in your back and shoulders. 

Next, transition into the Lying Hamstring Stretch. Lie on your back, loop a towel or band around your foot, and extend your leg upward. Hold this stretch for 20-30 seconds on each side to effectively loosen your hamstrings and glutes. 

Finish your routine with the Seated Spinal Twist. Sit with one leg extended, cross the other over it, and twist toward your bent knee. Hold for 20 seconds on each side to enhance your spinal mobility and deeply stretch your back and core.

Related story: 7 Ways to Boost Post-Workout Muscle Recovery

Toning your whole body with efficient movements helps tone down the body. Combine some functional exercises into your routine, and don’t forget recovery to keep your muscles flexible and pain-free. Stay consistent, challenge yourself, and enjoy the journey to a stronger you.

 

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