FULL BODY TONING WORKOUT FOR WOMEN

The Best Full Body Toning Workout Plan For Women

Are you in need of a female body toning workout plan that works? Laura created an all-around female body toning workout plan she’d do at the gym. 

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Feel free to go around it all two to three times per week or combine it with other workouts, for example, a full-body workout with weights or a dumbbell full-body workout.

Begin with a warm-up and finish off with a cool-down; this is crucial if you want to avoid potential injuries. Not too light, not too heavy – when choosing dumbbells, you should pick up the ones that are heavy enough to feel the intensity but light enough to finish the designated reps. 

Don’t forget that you should choose a weight you are comfortable with, and your form should be perfect. Change it up every week: add an extra rep or more weight to constantly challenge your muscles and watch them grow.

For example, take the 10kg weight. You do 10 reps on week one, then do more reps before you reach 12. You should then increase the weights and reduce the reps to ten.

Go on with this pattern every week.

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Top 10 Full Body Workout For Women

  1. Squats – 4 sets of 8-10 reps

Examples include bodyweight squats, goblet squats, or barbell back squats if you have enough experience. In this case,  ensure you employ the right body form by lowering your thighs until they are parallel to the floor. 

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  1. Inclined shoulder press – 3 sets of 10-12 reps

Seated DB Press is done by sitting on a bench set at an incline and pulling the shoulder press machine. Then, make sure you have your feet flat, back against the support, and extend your arms fully always avoid locking your elbows.

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  1. Seated row – 3 sets of 10-12 reps

Use the cable machine or resistance machine to execute seated rows. Focus on retracting your elbows as far as possible and avoid too much swaying.

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  1. Lying hamstring curl – 3 sets of 10-12 reps

Adjust the hamstring curl machine so that the pad will be on your heel level. Do not allow your feet to relax and make sure your hips remain on the bench all the time.

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THE BEST FULL BODY TONING WORKOUT PLAN FOR WOMEN

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  1. Bicep curls – 3 sets of 10-12 reps

Execute bicep curls with the help of dumbbells or with the resistance machine for bicep curls. In either instance, ensure that your upper arms and torso remain immobilized. 

In the event that you will be using the resistance machine, keep your elbows positioned close to the pad.

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  1. Tricep extensions – 3 sets of 10-12 reps

Include overhead tricep extensions in your exercise by using dumbbells or a machine built for tricep extensions. In both situations, ensure that your torso does not move and your upper arms remain in place.

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  1. Press ups – 3 sets of 8-10 reps

If you can’t do full press-ups, you should try doing kneeling push-ups or incline push-ups instead. Keep your core tight to avoid the sagging of your hips, and ensure they are aligned with your shoulders.

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  1. Russian twists – 3 sets of 10-12 reps

For a different variation of the Russian twist, you can grab a dumbbell and hold it while performing the exercise. You can also challenge your muscles to stabilize by straightening your legs further away from your body.

With regular strength training, you should start to see improvements within 4-12 weeks. For more muscle-building tips, you can check out the guide we’ve provided for you here, and you can also read here for nutrition and diet suggestions to help kickstart your journey.

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How Can Women Tone Up Quickly?

As much as we would all like a quicker way to tone up, it takes consistent training and a balanced diet. With both, you should start to see a difference in body composition between 4–12 weeks. 

Progress may be quicker at the start, particularly for beginners, but please don’t give up.

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How Can Women Tone Their Arms Effectively?

The key to optimal arm toning should combine compound upper body movements such as chest presses and lat pull-downs, with targeted arm movements such as bicep curls and tricep extensions. 

This combined approach places the body under enough pressure to gain muscle. 

Depending on the individual’s body composition and diet it may be necessary to remove overall body fat by keeping to a calorie deficit. 

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How Can Women Achieve A Toned Stomach?

To obtain a toned abdomen, it is usually advised to do a mix of fat loss and core strengthening exercises like planks or crunches. 

Additionally, naturally based factors such as genetic predisposition will affect the look of one’s abdominal tone.

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Can Women Over 40/50/60 Tone Their Bodies?

There’s no age cap to when one can tone or build muscle! In fact, it is arguably even more important as women age. This is because postmenopause comes with a heightened state of risk for muscle loss and a decrease in bone density. 

Although hormones change, resistance training has been known to be excellent for not just women’s overall muscle tone but also bone health.

Do well to check out our guide on fitness and weight loss during menopause for more information.

While it is great for body fat reduction, cardio is not a critical part of toning. A balanced diet taking in fewer calories than expended is more important for cutting out fat. 

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Does Cardio Contribute To Toning?

While it is great for body fat reduction, cardio is not a critical part of toning. A balanced diet taking in fewer calories than expended is more important for cutting out fat

Nevertheless, doing cardio also has overall body benefits. If, however, you want to focus only on muscle toning, you can relegate cardio to a secondary position.

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