5 Exercises to Tone Your Arms, Back, and Legs

If you're looking to tone your arms, back, and legs, this article is for you. Keep reading and we'll tell you how to achieve this.
5 Exercises to Tone Your Arms, Back, and Legs

Last update: 20 February, 2020

The arms, back, and legs are some of the body parts that people work the most at the gym. However, if you stop to think about it, there aren’t many exercises that help you work them together. In this article, we’ll give you the best suggestions to tone your arms, back, and legs easily.

We’re sure that by including these exercises to your training you can tone these muscles. And so, the following exercises that’ll tone your arms, back, and legs, are fairly easy. Nonetheless, we’ll briefly explain how to perform them and what their benefits are.

Five exercises to tone your arms, back, and legs

1. Burpees

The first exercise on the list is the burpees. To do this cardio intense exercise, you must start standing with your legs at shoulder width and your arms at your sides. Then, lower your body to a squat and place your palms on the floor.

To continue, jump your legs back to achieve the plank position. After that, push your legs forward again to a low squat position and lift your body back up. once you’ve finished the movement, you’ll be done with one repetition. And so, try to do 15 to 20 repetitions per series.

2. Planks to tone your arms

The second exercise we recommend to tone your arms, back, and legs, is the plank. This exercise works on your whole body. To begin, start out face down on the floor with your elbows bent and support your weight on your forearms, keeping your body straight.

This is a static exercise, meaning that the body stays still in the same position for its duration. Likewise, it doesn’t require any equipment and you can perform it anywhere. Just hold the position for 20 seconds and progressively increase that time.

3. Battle rope movements

This exercise with the battle rope is quite fun. First, you must start standing with your feet hip-width apart, knees bent, and back straight. Then, grab the rope and create a wave with each arm. Try to keep up the waves for about 30 seconds.

Likewise, you can alternate the arms at the same time, one going up and the other going down. And so, this is an ideal exercise that increases cardiovascular resistance, burns fat, and tones the arms, back, and legs. Try doing 3 series of this exercise.

Woman doing a workout with the battle rope.

4. Sumo squats

To perform this fourth exercise on the list, open up your shoulders and point the feet outward at hip-width. Also, keep your back straight, the chest open, and tighten your abs during the whole exercise.

Once you have perfected this position, lower your body down until your thighs are parallel to the floor. Also, remember to keep your arms in front of you. Perform this exercise carefully and make sure you don’t force your knees too much.

Balance your weight on your heels for every repetition, while keeping the back straight. At the end of the movement, push your heels to tighten your glutes and thighs until you return to the starting position.

Woman doing sumo squats

5. Superman to tone arms, back, and legs

Lastly, this exercise is named after the superhero for his flying position. To start this exercise, lay on your belly on the floor with your legs extended back. The palms of your hands should rest on the floor.

Then, tighten the glutes, lower your back, while pushing the arms forward. Hold this position for a few seconds, and then return to the starting position.

Do 4 sessions of 20 repetitions of this exercise and pay close attention to keeping your head held still. Maintain the head aligned with the rest of the body.

We hope you’ve enjoyed our list of the best exercises to tone your arms, back, and legs easily. In any case, make sure you always warm up before every workout to avoid injuries.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Campos, G. E. R. ., Luecke, T. J. ., Wendeln, H. K. ., Toma, K., Hagerman, F. C. ., Murray, T. F. ., … Staron, R. S. (2002). Adaptaciones Musculares como Respuesta a tres Regimenes de Entrenamiento de la Fuerza: Especificidad de las Zonas de Entrenamiento de Repeticiones Máximas. Human Performance, 1–16.
  • Vásquez-Ríos, J. R., & Nava-Bringas, T. I. (2014). Ejercicios de estabilización lumbar. Cirugia y Cirujanos82(3), 352–359.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.