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Alright. To be quite honest, you're underweight. Other people say your weight's fine, but I really wouldn't consider losing more weight. Now as far as toning goes, that's fine; I understand you don't want to gain weight, so here goes:
There are hundreds of companies selling machines and devices that promise to magically transform you into a vision of fitness and beauty. The fact is, simple activities and exercises provide all the fitness and toning you need, at little or no cost. Follow the chart below to work on specific areas. Keep in mind that spot-reducing is a myth. You won't just lose fat around your stomach, for example, you will lose it everywhere, even if you only work your abdominal muscles. However, you can tone muscles in a specific area, and the additional strength will combat flabbiness.
AREA OF BODY SOLUTIONS
Abdominal muscles Exercises: Crunches are very effective at toning the abdominal muscles. Do one set of 20 every morning before you get dressed: Lie on the floor with your knees bent. Lock your hands behind your head, and bring your elbows and knees together by flexing your abdominal muscles. Aim your elbows and chest toward the ceiling; lift shoulder blades 2 inches (5 cm) off floor. Avoid fully extending your legs, as this can place too much strain on your lower back.
Activities: Great ab workouts include rowing, tennis and yoga. These activities work the entire set of abdominal muscles, promoting overall strength. (They're also much more fun than sit-ups and crunches.)
Bicep muscles (front of arm) Exercises: Men secretly like to worry about their biceps. Fortunately, these are very easy to improve. Any small hand weight of 10 to 15 lbs. (4.5 to 7 kg) can be used while you're in front of the TV or at your desk. While sitting, brace your elbow against your hip bone and bring the weight to your shoulder. Do several sets of 10 repetitions. You should see results in just a few days.
Activities: Rock climbing will work the biceps, with the added advantage of simultaneously building forearm strength. As any parent knows, lifting a toddler throughout the day provides a good bicep workout, too.
Tricep muscles (back of arm) Exercises: Cure flabby arms by working the triceps. Use a light weight at first, up to about 5 lbs. (2.5 kg). Holding the weight in one hand, extend your arm straight over your head. Keeping your elbow still and shoulder down, lower the weight. Do several reps before switching to the other hand.
Activities: Lots of sports will work the triceps. Cross-country skiing is probably the best and also provides important cardiovascular benefits. Swimming and rowing are also good choices. Start slowly. These muscles can get very sore.
Quadricep muscles (front of thigh) Exercises: Stand with your feet shoulder width apart. Keeping your upper body straight, flex your knees so that your hips lower straight down toward your heels. Keep your weight back on your heels. Continue dropping your hips as low as you can comfortably go. Do not sink all the way to the floor, as this stresses the knees. Return to standing position. Repeat 20 times.
Activities: The best activity for your quads is bicycling. A stationary bike works fine, but a real bike is much more fun. Pedal easily and go for distance instead of speed. Skiing also provides a fantastic quadriceps workout.
Hamstring muscles (back of thigh) Exercises: These are the largest muscles in the body, and it is important to keep them strong and loose. Sporting-goods stores and physical therapists carry large elastic bands such as Therabands, designed to provide resistance workouts similar to weight lifting. Purchase one of these bands and tie the ends together in a knot. Secure the band underneath a heavy piece of furniture. Sit in a chair placed 2 feet (60 cm) beyond the end of the band. Loop the band behind your ankle and pull against it by bringing your foot back to the chair. Release slowly. Repeat 20 times with each leg.
Activities: Almost any activity will work your hamstrings. Walking and jogging are probably the easiest. Again, go for distance rather than speed to get the best workout.
Stretching A vital part of any workout schedule is stretching. Loose muscles are more resistant to injury and will allow you a greater range of comfortable motion. Incorporate stretching into your daily activities, and pretty soon it will become second nature.
Hamstring stretch Sit on the floor with your legs apart or together. Bend forward slowly from the waist. Keep your knees straight. Reach your fingers toward your feet. Don't bounce your body. Hold for 30 seconds, then slowly return to sitting. Don't worry if you can't reach your feet. Take it slowly.
Calf muscle stretch Stand with your toes on the edge of a stair or curb. Lower your heels toward the ground until you can feel your calf muscles gently stretch. Hold for 30 seconds, then rest. Repeat several times. This is an important stretch because tight calf muscles can contribute to shin problems.
Abdominal stretch Stand with your feet widely spread. Reach both arms straight over your head. Bend slowly to the left until you can feel the muscles along your right side stretching. Do not rotate your hips or shoulders. Slowly return to the starting point, then bend to the right. Repeat 10 times.
Quadriceps stretch Brace your left arm against a wall or table. Raise your right foot toward your back and grab it with your right hand, keeping your knees together. Relax your right leg muscles as you gently pull up and back on your foot. Hold for 30 seconds, then repeat for the other foot. Repeat three times.
Deep knee bends
Deep knee bends builds thighs, glutes, hips and is great for lung power and endurance. With your feet about shoulder width apart, grab on to the edge of a sink (or something that will give you support) and while looking up, slowly bend your knees and lower your body until your butt is just about touching the floor. Slowly stand up using only your legs to lift you, keep your heels on the floor and do as many as you can. For variation you can place your feet wider or closer together, or do them one leg at a time.
I hope those helped. Those are indeed simple exercises.
As you have probably heard/seen on the sight,
toneteen.com works accompanying your motivation.
Good luck, and remember, you are trying to keep current weight, not lose it. ♥
JeSSx33
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