In today’s article, we are going to talk about five simple exercises with which you can tone your body in just 20 minutes. Although we all want to improve our bodies, time is usually a limiting factor.
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Before mentioning the exercises that will help you tone your body in 20 minutes, there are three key aspects that need to be pointed out:
The first is that these exercises will have to do as many muscles as possible at the same time. This is self-evident: If you want to tone up your whole body in just 20 minutes, you’ll have to forget about specific exercises.
The second is that there is no point in toning your body if it is covered with a thick layer of fat. If you want to see your six-pack on your abs, you’ll have to remove the beer belly first. And, no, there is no way to eliminate fat locally, it must be eliminated globally.
A derivative of this second point: If you have to burn fat, you will need more than 20 minutes. Toning muscles can be done in such a short time, but burning fat requires more hours of exercise, and a healthy diet.
Thirdly and lastly, since you are only going to do exercises for 20 minutes, it is best to do them every day. In other circumstances, exercising three times a week may be enough. But since it’s only 20 minutes, make the most of it, do it every day, and notice the results first.
Exercises to tone the body in 20 minutes
Now, having clarified the previous points, we can talk about the exercises that must be done to tone the body in just 20 minutes. As you can see, they are simple exercises, but very effective, and involve several muscles:
The squat is one of the most complete exercises that exist and that can help us to achieve well-defined and firm thighs and buttocks. By doing this we are mainly training the muscles of the thighs, hips and buttocks. It is known as the “king of exercises”.
To do the squats correctly we must start the movement while standing. The movement begins by moving the hips back and flexing the knees and hips to lower the torso, then return to the vertical position.
Squats can be done at different levels. The standard is to fold the hip below the top of the knee. This squat is colloquially known as “parallel” depth.
Squatting with the hip below the parallel line with the floor is known as a deep squat, while squatting on the same line is called a shallow squat.
As the body gradually descends, the hips and knees are subjected to flexion while the ankle is extended (dorsiflexion). Muscles reach maximum contraction during ascent. The muscles around the hips are responsible for providing the power of the lower part. If the knees slide forward then the tension generated makes it difficult to go back up.
Two common errors of squats are descending too quickly and bending the torso too far forward. When descending is fast, you run the risk of not being able to complete the lift or causing injury. Excessive bending of the torso greatly increases the forces exerted on the lower back, risking injury.
The dominated are done with a bar, holding and raising the body with the strength of the arms, chest and shoulders. They can be done by taking the bar with the hands inwards or outwards, and can also be done with the arms at different distances.
To begin with, it is advisable to do both types of dominating with the arms slightly together (this is easier). In this way, doing both exercises, you will exercise both the muscles of the back and those of the arms (and some other rebound).
With the passage of time, if you want to complicate the exercise, you can leave more distance between your hands when doing the dominated ones.
I recommend you to do two rounds for each type of domination (with the hands towards you and outwards) until the failure.
Secondly, there are the classic push-ups. With this exercise you will tone your arms and pectorals. In addition, it is an exercise that we all know and that can be done without any difficulty (and without the need for any object or extra material).
To do the push-ups, all you have to do is lie face down on the floor, place your arms at shoulder level, and go up and down. The first few days will be hard for you, but over time it will become much easier.
I recommend two batches of push-ups to failure. If you are going to have more time, you can do two in the morning and two in the afternoon.
Doing the bike lying on the floor is a highly effective abdominal exercise and easy to do anywhere.
When we do the abdominals on a bicycle, we stimulate the muscles of the oblique abdominals, the frontals, the quadriceps and the buttocks.
The way to do them is to lie down on the floor, place your hands behind your head and raise your knees to an angle of 45 degrees, once in that position, move your legs as if you were pedaling a bicycle. With the elbows we will touch the opposite knee: the left elbow goes to the right knee and vice versa.
The iron is an exercise that is a real wonder and allows you to work mainly the abdominals (but not only). Many people believe that abdominal flexions are the best way to get a good six-pack, but it is a mistake.
The iron allows you to work the top of the abdominals, the bottom, and the sides at the same time. This way, with just one exercise, you will be able to achieve a really spectacular appearance.
For this exercise, you have to place yourself face down, leaning on your elbows (the elbows under your shoulders), and with your forearms stretched forward. Then, tiptoe yourself so that only your forearms and toes remain in contact with the ground.
The body should be straight, so that if you were placed a broomstick on your back, it would only touch your hip, the upper part of your back, and your head.
And, once you’re in this position, you just have to hold on for a couple of minutes… If you can.
The best thing is to start the first day with half a minute and then go up. However, if you feel that you can hold on longer, do it. Normally, two or three minutes a day of this exercise is more than enough to achieve jealous abdominals.
As you can see, toning your body with a few minutes a day is feasible. All you have to do is choose the best exercises and have a little consistency. This will make your body look great in just a few weeks (don’t let it go then!).