Does this sound like a contradiction? It may do, although ‘it ain’t necessarily so’!

If you’re keen to have some tone in those important areas; like the backs of your upper arms and tummy; although you don’t want bulky muscles or need to find hours to pump iron in the gym – then this article is written for you!

And you probably already know that muscle tone is vital for helping to maintain our healthy metabolism, burn fat, and for bone strength.

So here are my 3 top pics for bulk-free, toned muscles – remember to stop if you feel any pain. Plus the slower you can do these, the more effective your posture and the tone-effect will be.

1. Diagonals – on all fours, make sure your hands are below your shoulders, and your hips are over your knees. As you lift up your right arm, lift your opposite leg (left) and hold your arm and leg as straight as you can for 5 seconds.
Repeat with the opposite arm and leg.
Do both sides 10 times
Targets – glutes, back, shoulders, core

13941086_10154364964909808_504301470_n2. Lunges – an oldie and a goodie! Most important things to remember as you take the weight onto your   front leg, is to keep your back tall, and tuck your tail bone under (so you avoid sticking your bottom out!)
Key point for your posture is to keep your front knee over the top of your ankle as you come down in your lunge, and I find it useful to keep hands on your hips to help with balance.
Repeat both sides 10 times
Targets – core, glutes, quads, calves


3. Plank – Down Dog – from a strong plank position, bend your elbows so you move down into a push       up. As you come out of the push up,move your bottom up so you ease into a Down Dog position with your heels as close to the ground as you can. Feel the stretch!
And then move back into the plank again.
Repeat the cycle 10 times
Targets – butt, back, shoulders










Take away – Tone minus the bulk is possible!

If you’d like top tips on similar health-related topics – for both you and your family – then click on this link and pop in your email address…you’ll be pleased you did!

Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner, with over 27 years experience in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, educator, writer, certified raw vegan gluten-free chef, speaker, health mentor and Health Brand Ambassador.








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