Full Body Workout Plan for Women

The Toning Guide: Full Body Workout Plan for Women

Who doesn’t dream of a toned body like Scarlett Johannson’s? Sure, everyone does it is the epitome we all crave! Many of you might think toning a full body like this is impossible or too tough to do, right? The answer is No! It is attainable and only requires consistency and motivation to work and diet!

Also, girls who don’t want to slay in real life in every outfit like these celebrities do on Instagram! So, girls, you don’t have to give up on your dreamy-toned body. Everything is possible in this world, you dream!  You are not alone, lassies! In this post, we will guide you and help you go through this journey of transformation. We will discuss toning and how to get it here with the proper workout and healthy diet plans. So, stay with us!

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The Science of Toning Body

What is Toning Full Body, and How to Tone Body?

There are many myths about working out and getting a toned body. Some people think that lifting light weights, like 2 lb pink dumbbells, will easily tone them rather than make them manly and bulky. In reality, this is not true! 

Instead, the truth about toning and getting bulky is that our body can only change shape when it gains muscle, fat, or vice versa. In plain language, body toning means we gain lean muscles and lose fat!

At the end of the day, you can put it like 

Muscles – Fat = Tone

What are the Benefits of Toning?

It is not just about looks; it is indeed very beneficial for us to tone our bodies. The difference between toning and mere working out lies in the goals we have! Thanks to the full-body workout that suits our goal,  we ultimately get a healthy body and a mindful lifestyle we all deserve.

Below are some of the most cherished benefits of the toned women’s body. Let’s delve into them:

  1. Healthy Muscle Definition

Toning exercises help us get more defined and sculpted muscles, leading to a healthy muscle mass.

  1. Improved Metabolism

Workout plans for women boost metabolism and help us enjoy our lives.

  1. Strength and Endurance

It greatly improves the muscular strength and endurance level of our body. Comforting our daily life activities and reducing injury risks. 

  1. Improved Body Posture

This one is the biggest countable benefit all millennial and Gen Z girls want! It improves body posture that has been damaged due to onscreen life.

  1. Effective Weight Management                                                

It will aid our weight loss, increase our calorie expenditure, and promote extra fat loss.

  1. Stronger Bones

Best full body workout decreases the risk of osteoporosis by promoting bone and joint strength.

Full Body Workout Plan For Toned Body For Women

Before jumping into the gym, here is a workout plan for women to get the best full-body workout. Let us clear one point here! You cannot beat your genetics!

Yes, it is true! No one can change the height and width of shoulders or hip bone size with exercises, and toning is not about changing! On the flip side, it is about building lean muscles, losing fat, and bringing out our aesthetically pleasing physique.

We will divide the best full-body workout exercises into 5 further types of exercises that will help you understand the reason and the body part it works on.

So are you ready? Check out below

Cardio: Warm-up Exercises

Cardio Warm-up Exercises

Before any exercise, starting with cardio is the rule of thumb; this is exactly where we will begin! In literal meaning, cardio is the exercise that raises the body’s heart rate and breathing rate. That helps your body warm up for the best full-body workout.

Some of the most common and effective cardio exercises that every girl must know of are the following:

  1. Running

Running can be done outside or on your way to the gym. It is the best one of all. 

  1. Cycling

Cycling can be done on the machine in the gym or outside; it totally depends on how feasible it is for you!

  1. Elliptical Trainer

Elliptical Trainer is a very effective one it also works on the core body along with cardio!

  1. Treadmill

It’s like running but at your desired speed! To amp up the cardio workout, you can use an inclined treadmill.

  1. Stepping Machine

 The stepping machine is a very good end to the cardio routine.

  1. Rowing Machine

It is a very intense cardiovascular exercise that works on the core and upper body.

Upper Body Toning Exercises

Upper Body Toning Exercises

For the best upper body toning, you may warm up your arms particularly more before the workout. It includes arm swings, jogging, and an elliptical trainer. According to a study, warming your body takes 8 to 12 minutes. 

We all want to get rid of fat wings and strong yet lean arms for the ideal toned woman’s body. To achieve this, our expert fitness trainers have compiled a list of exercises that will burn your fat and help you tone your arms like no other! They are divided into three parts further based on the muscles they target. Check them out below!

For Toned and Strong Arms

For Toned and Strong Arms

For beginners, starting with lower reps and light weights is always advised. Then, with time, keep adding them up. Discussed below are the most effective and easy exercises, check below.

  1. Dumbbell Curls: This exercise purely targets the biceps. You can stand or sit with the dumbbell in both hands, keep elbows stuck to the torso, and curl the weights upwards.
  2. Tricep Kickback: Stand with dumbbells in each hand, palms facing each other. Slightly bend your knees, hold your upper arms still, and push your elbows backward.
  3. Arm Pull: Pull down the rod of the machine near your chest, keeping your arms stuck to the body; pull this more till your hands straighten.

Back Toning Exercises

Back Toning Exercises

For the perfect back without any love handles, there are lots of exercises that will help you lose all the extra fat. Some of them are without weight, and some of them are with weight.

  1. Wall Angels: Stand with your head and back pressed against the wall. Bend over your knees and stretch out your arms straight above the head. Then, bring them down the shoulder as an angel folds in the wings.
  2. Seated Row: This exercise targets the back and arms. You can choose between the resistance band or cable machine according to your liking.

Chest Exercises for Women

Chest Exercises for Women

For firm and toned, try the following ones:

  1. Push-Ups: A very popular form of bodyweight exercise. It typically targets the chest, shoulders, and triceps.
  2. Chest Press: Lie down on the bench, knees down, keeping back of arms down, straighten up your arms, holding the dumbbell, and pull back.

Shoulder Exercises for Women

Shoulder Exercises for Women

Tricep Dips: Sit on your sturdy chair, hold your arms at your sides, and move your body off the chair while gripping the seat. While keeping your knees slightly bent and glutes hovering down. 

Recommended Reading: Chest and Triceps Workout

Lower Body Toning Exercises

Lower Body Toning Exercises

For the perfect lower body toning, basic exercises like squats and lunges work best, says Brad Schoenfeld, author of “Strong and Sculpted.” This workout has all a woman needs, so check out the following:

  1. Deep Squats: 3 sets x 8-12 reps

Deep squats are very effective; they start with the basic squat, but you just have to take past the parallel of the thighs. Don’t forget to breathe in when it goes down and breathe out while returning to the beginning.

  1. Romanian Deadlift: 3 sets x 8-12 reps

The compound exercise targets the hamstring, glutes, and lower back muscles. Grip the bar with a suitable weight, and lean forward, keeping your back straight as far as possible. Then, return to the original standing position. 

  1. Leg Curls: 3 sets x 12-15 reps

Seated leg curls are a more advised machine for women. It is done by sitting in the machine, setting thigh and calf pads, and weighing according to your comfort. Then, push down the lower pad as close to your butt as you can and repeat.

  1. Leg Press: 3 sets x 12-15 reps

The leg press is an iconic exercise for targeting the lower body. Particularly the quadriceps, hamstrings, and glutes. It’s important to adjust the weight for the final few reps of each set. Make them challenging while maintaining proper form to avoid injury.

Core Body Toning Exercises for Women

Core Body Toning Exercises for Women

Core toning exercises are essential for strengthening your abdomen, pelvis, lower back, and hip muscles. Some of the best and easiest to-start exercises are the following:

  1. Abdominal Crunches: 2 sets x 12-15 reps

Abdominal crunches are a classic way to target the abdominal muscles. Lie on the floor mat, bend your knees and hands behind the head. Now, Engage your core and lift your shoulders off the ground.

  1. Planks: 2 sets x 12-15 reps

Planks are quite a popular core strengthening exercise that targets the lower shoulder, back, abdomen, and hip muscles. Start from a push-up position, but your forearms would be on the ground. Engage your core and lift your body off the ground, keeping core muscles tight. Hold on to this position for 30-60 seconds, depending on how long you can.

  1. Mountain Climbers: 2 sets x 12-15 reps

Mountain climbing is a full-body exercise that targets the core, specifically the rectus, abdominis, and obliques. Start from a plank position with your feet distant from each other. Only engage your lower body and bring one knee towards your chest, keeping your back straight and your core tight. Bring it back to the starting position and repeat it with the other knee. 

  1. Leg Lowers:2 sets x 12-15 reps

Leg Lowers involve lowering the legs towards the ground while lying on your back, engaging the core to control the movement. Maintaining a tight core and straight back throughout the exercise is important to engage the core muscles effectively.

Stretching: Cool-down Exercises for Women

Stretching Cool-down Exercises for Women

After a heavy drill workout, it’s essential to cool down for a bit. It helps your body recover and reduce the risk of injury. A study published in the International Journal of Exercise Science found that stretching after exercise can reduce muscle soreness by 2% over the first 72 hours after exercise. 

Also, it helps to normalise the body temperature and heartbeat. The best poses that will relax your muscles and make you feel calm are the following:

  1. Child Pose

Kneel on the floor, lean forward, resting your torso on your thighs, and extend your arms.

  1. Head to Knee Forward Bend

Sit on the floor with one leg extended forward and the other bent in and pressed against the inner thigh. The person then bends forward, reaching for the extended foot.

  1. Standing Forward Bend

Stand with your feet hip-width apart and bend forward from the hips, reaching for your toes or ankles. Hold this pose for 30-60 secs.

  1. Cobra Pose

It is a yoga posture that stretches the entire upper body. Start by lying down on your belly, keeping your feet hip-distance apart and your hands beside your ribs. Inhale, lift your head and chest off the ground, keeping your elbows with your body and hands pressed on the floor. 

The Role of Nutrition in Toning Body

Getting a body like Victoria’s Secret diet will go hand in hand with exercise. When we talk about diet, we all know the basic rules already; we just forget with the passage of time. Sometimes, we think it is okay to cheat on a diet as long as we are exercising; to be honest, it’s not okay! 

Just remember, You can never out-train a bad diet.

Foods that can Help You Tone Your Body

These foods are part of a healthy eating plan that promotes overall health and weight management. They provide a variety of nutrients and can be incorporated into a balanced diet to support well-being and vitality. Here are some foods recommended in the diet plan:

  • Vegetables: Like broccoli, cauliflower, asparagus, and spinach.
  • Fruit: The most recommended ones are Berries, oranges, peaches, pears, and plums.
  • Proteins: Seafood, meat, and eggs are rich in protein.
  • Legumes: Chickpeas, beans, lentils.
  • Healthy Fats:  Avocados, Coconut oil, olive oil.

Foods to Avoid when Toning

Some foods should be avoided or limited when it comes to  proper diet, which are:

  • Processed Foods: Baked goods, chips, cookies, pretzels, fast food, candies, etc.
  • Refined Grains: All white pasta, bread, and tortillas.
  • Sugar: All types of sugar, such as table sugar, brown sugar, maple syrup, etc.
  • Alcohol: Cocktails, wine, beer, spirits, etc.
  • Starchy Vegetables: Sweet potatoes, peas, potatoes, corn, etc
  • Fruits containing high Sugar: Pineapple, bananas, mangoes, grapes, etc.

Key Takeaways of Toning Guide

We understand that in the beginning, working and dieting can be very overwhelming. But we also know that there is no gain without pain.

So, girls, stick to the gym workout plan for women given above and get the toned body as your reward. To help you further ease this, the following are the pro tips to help you in the best full-body workout and diet journey.

Recommended Reading: How Many Times a Week Should I Go to Gym

  1. Balance is a Key

The key to reaching your goals is to achieve balance in your life, and the easiest way to achieve this is to listen to your body and follow the signs. Here is the balance between what feels good and what is actually good for you!

  1. Never Cut too much Calories

Toning the body and losing fat never meant cutting too many calories. According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 calories daily works best for women trying to lose weight.

  1. Always Fuel up before Workout

Do not forget to fuel your energy before hitting the gym! Try pairing carbs with protein to boost your workout. Last but not least, stay hydrated.

  1. Gradually Increase Weight

The last pro tip we wanted to share here is gradually increasing your weight and moving to high-intensity exercises.

Lastly, you can always start from scratch. Also, listen to your body, and don’t be afraid to change your routine if needed.  Ask for help when required, and remember that progress is a marathon, not a sprint.

Frequently Asked Questions

How to Stay Motivated for a Full-body Workout Gym Female?

Start from small, take small breaks when you get tired, but always stay on the track and consistent. Treat yourself better and don’t feel it like a burden instead, try to enjoy this journey. It is totally worth it!

How do we Track Progress?

Set measurable goals like weight loss or waist width and miles you run. It will help you stay motivated and is easy to calculate!

How to Adjust the Workout Plan to Your Needs?

This is a long and worthwhile journey. Just keep assessing your progress and level up your milestones. In this, a personal trainer or any trainer at the gym can advise you better than anyone. 

What Common Mistakes Should We Avoid for Toning the Body?

The biggest mistakes that most beginners make are the following:

  • They don’t mix their work routines and keep focusing on one area.
  • They skipped warmups and post-stretching.
  • Relying on supplements only and skipping breakfast.

Get in touch for professional guidance

Get the help of professional trainers to know what is best for you to achieve your fitness goals.

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