Body Toning Exercises

6 Killer Body Toning Exercises for Females

Body Toning Exercises for Females

The exercises that get your heart rate up, build muscles, and burn fat may not be the same ones that tone your body. With the right kind of workout, you can get a sculpted, toned look that you will love, and I’ll show you how to do that.

These body toning exercises for females are ones you can do at home or at the gym, and they’ll make a difference in how you look and how you feel about yourself. These exercise focus on the parts of the body that can use some toning and may look a little flabby, like your core and arms.

Flat Bench Barbell Press

This is a great apartment side for working and toning your shoulders and arms. You should only do it if you’re comfortable with the barbell, and it’s a good idea to have a spotter watch you, so that you can get help if you need it.

Make sure the bench you us is supportive and comfortable, and take your time doing this exercise at first. At the bottom of your lift, make sure you’re keeping the barbell off your chest and not letting it rest on your body. Also try to extend your arms fully at the peak of the lift for maximum effectiveness. Keep your pace slow and easy until you’re used to the exercise. Also use a weight that you are comfortable with. Start out with a lower weight, and then you can work up to a heavier weight later on.

You could also do this exercise with dumbbells, if you like. You should start off with the smaller ones and then work your way up to heavier ones.

Your position for this exercise should be flat on your back on a workout bench with your legs dangling over the edge and feet touching the floor. Pull your abs in when you bring the weights up create a 90-degree angle with your chest. Exhale as you push up and make sure the weights stay over your chest and not over your face. As you lower the weights and bring them back close to your chest, inhale. Regulating your breathing like this helps to oxygenate your blood, improve your cardiovascular activity, and make the workout easier on you. Proper breathing is essential for a fluid, comfortable workout.

Power Row

The power row is an excellent strength building exercise that’s great for toning your arms. It also builds up your lower back muscles and strengthens that area of your body so that you’re less likely to experience back injury.

Start by gripping a dumbbell in each of your hands and then bend from your hips. Your rear end should be push back so that your torso is lined up almost parallel with the floor. Try to keep your core tight and engaged while you do this exercise and your back straight to reduce the risk of injury.

Bend your knees as you bend forward and keep your hips backward. Slowly lower the dumbbells to the floor and make sure your arms are close to your side. Once you reach the bottom of the exercise movement, come back up quickly to the starting position and bring the dumbbells up at the same time. Your elbows can hang just a little behind your midsection. At the end of the movement, your shoulders should squeeze together in a horizontal motion.

Body toning exercises for females with equipment like this can be very simple and yet very powerful and effective. If you can repeat this exercise multiple times for a set of 10 to 15 reps, that would be very helpful. Then, doing two to three sets will help to boost your results.


One of the better body toning exercises for females is the pushup. It requires no equipment and is very effective at toning your arms and shoulders while strengthening your back and core. The pushup offers a lot of the same benefits as a plank but with many more on top of that too. If you’re comfortable with doing a plank, you should try to work up to pushups, as they can be very beneficial for your chest and arms.

In its traditional form, the push up is incredibly effective at giving your body a great workout. You can do variations on this that are easier or more challenging. For those who want to ease into the pushup, I suggest starting on all fours. This variation is very simple and easy to do and a great way to build up your upper body strength to where you can do regular pushups.

The standing pushup is an excellent beginner variation as well, as it doesn’t require much effort from you. It’s a great way to work on foundational muscle development needed for regular pushups and get some of the same benefits that you get from the traditional exercise.

Cable Crossovers

If there’s a cable machine available for you to use, one of the best body toning exercises for females over 40 is the cable crossover. This is excellent at toning your arm, it helps to get rid of the dangling tricep fatty tissue called chicken wings. If you want to develop your muscles, burn fat, and get a more toned look, cable crossovers are a great place to start.

As with some of the other weight-based exercises, I suggest starting low and easy. Try setting the machine to 5 pounds for each side and then hold the handles and turn away from the cable machine. Keep the handles about shoulder height and then step forward with one foot while keeping one foot back. Bend from the waist and breathe out as you bring the handles close to you in the center of your body, down to your waist. Breathe in as you allow the cables to return to the initial position. This is an excellent exercise to work your upper body and it will really get your heart pumping.


If you’re looking to work your entire body and not just the upper body, then you can’t get much better than swimming. It’s probably even better than running for full body toning exercise for females.

swimming works the entire body and does so in way where you can control the speed and intensity. Swimming is considered the best exercise for overall physicality and athleticism, but it’s also a great toning exercise. There are a number of different body cardio toning exercises for females you can do in the water, and many people do variations of regular gym exercises while in the pool. This allows them to do their entire workout regimen while in the water.

Alternate Arm Hammer Curls

For this exercise, you want to start out with smaller weights and then work your way up to the heavier ones as your muscles develop and you get more comfortable with the exercise. When lifting weights for the alternate arm hammer curls, you should face your palms toward yourself.

Keep your upper arm unmoving as you bring up the weight to your shoulder. Then, allow your arm to lower slowly and smoothly. Bring up the alternate weight to your other shoulder and then lower it as well. You should be alternating arms and controlling your breathing as you exercise. Breathe in when the weight goes down, and exhale as you bring it up.