Toning exercises that raise your heart rate are good for your cardio-vascular system, blood will be pumped around your system and your whole body will benefit. It's a well known fact that if you keep your body toned and active then you will slow down the aging process and you are also less likely to become frail and weak as you grow older.

Toned and supple muscles add to your quality of movement, you will become more balanced and therefore more beautiful. Toning exercises can be done with or without weights, depending on your present level of fitness.

The first step in body toning is warm up. Never forget to warm up your muscles by stretching before starting your toning routines. Ideally, warm up exercises should last 5 – 8 minutes. Remember to target the muscle groups that will be toned. Warm up exercises are beneficial because they help the body in increasing blood circulation and provide more nutrients to the muscles that will be exercised.

For beginners, start slowly. Start with 8 to 10 repetitions and rest for about 15 seconds in between sets. If anytime you feel pain, stop.

Calf Correct Foot Position 

Jogging on the spot is good for improving blood circulation by raising your heart rate and for toning up leg and tummy muscles.

I find it easier to do this toning exercise bare foot. Jogging on the spot can either be done with your hands on your hips or by pumping your arms in time with your legs as you would if you were jogging outside.

Put as much energy as you can into your jogging and aim to jog for 1 minute and then march on the spot for 1 minute, repeat jogging and marching on the spot 4 times. This is called interval training and it is a fat burning exercise.

Pay close attention to your recovery time, the amount of time it takes for your heart rate to return to normal after you have finished jogging on the spot. The more often you jog and the fitter you become your heart rate will return to normal quicker. Take care not to over do this toning exercise, progress slowly as your fitness levels and stamina increase.

Fitness Stepper - Use a fitness stepper to tone up buttocks, thighs, hips, stomach and arms with a workout in the comfort of your own home. This method of exercise has an average calorie-burn rate of 500 per hour and the harder you work, the better the results.

Hold that position for a second and breath out. Slowly relax the stomach muscles and allow your shoulders to return to the floor. Repeat 10-12 times. Do as many sets you can with at least a minute rest in between.

For hamstrings, gluts, core, and shoulders tone - Hold the medicine ball using both hands and bring it in front of your body. Put your legs in semi-squat position, slightly bending your knees. Your feet should be shoulder-width apart, toes slightly outward.

Keep your back straight. Keep you shoulders aligned above your hips. Jump while contracting your butt and stomach muscles while you are raising and swinging the ball over your head. This will make your stomach feel stretched. Pause for 2 seconds. Repeat. Do 10-12 repetition. Work up to 2 sets.

Cool Down

Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, where talking can be performed with ease. This should last between 5–10 minutes. Cooling down reduces the risk of injury and muscle soreness caused by intense work out. Cool down exercises should include 5-minute of Light aerobic exercise (Eg. walking or easy indoor cycling) and 5 minute focused, slow stretching,  breath comfortably, with deep breathes through your nose, and out via your mouth.