When it comes to building a shapely and toned physique, the key is to work out for longer durations. While focusing on muscle strength exercises would mean burning many calories, the real challenge lies in exercising for more extended periods to stimulate muscle endurance. The longer you can stretch your muscles without getting tired, your muscle tone will be better.
The following are some of the best muscle endurance exercises for a body fit and toned physique to get the best muscle endurance!
1. Plank on elbows
Plank on elbows is one of the best muscle endurance exercises that you can take up. You do not need any equipment for this workout, and all you need to do is maintain the plank position on your elbows instead of your hands.
If things get too tricky, you can start by holding this position for just 10 seconds or so. Then, gradually, as your muscles get stronger, hold the position for around 20 seconds. Next, try to keep the position for a minute and gradually increase this duration to about 2 minutes. Finally, if you find any positions difficult, you can hold the position for at least 10 seconds.
2. Side plank
Side plank makes on another excellent muscle endurance exercise for the abdominal muscles. All you have to do is lie on one side and then prop up your upper body using only your elbow and knee. You can keep one leg straight and lift your other leg in the air. Holding this position for at least 20-30 seconds would be a great start.
3. Body squats
Body squats, too, can become an excellent muscle endurance workout to build lean and toned muscles. To begin with, you need to stand with your feet hip-width apart. Then, while keeping your back straight, bend down and try to touch the floor in front of you with your hands. You need to make sure that your back is straight while doing this, and you do not have to bend beyond a point where it feels uncomfortable. Hold this position for at least 20 seconds before you get up again.
4. Tricep dips
Tricep dips make for another excellent muscle endurance exercise to tone your triceps. All you have to do is place your hands on a chair or bench while keeping your feet flat on the floor. Now, bend your elbows and slide down till you are in a comfortable position. Next, slowly raise yourself back up by straightening your arms. Repeat this at least ten times to begin with, and then gradually increase the number of reps you do in one go.
Yoga, too, can become an excellent muscle endurance workout to tone your muscles. Some of the best yoga poses for muscle toning include the downward-facing dog, bridge pose, and warrior I. You can also try advanced yoga poses like the side plank pose to tone your muscles in a better way.
6. Jumping rope
Jumping rope too can help you effectively tone your muscles. Just start by standing with your feet hip-width apart and then jump up at the rope as it goes around. You need to keep jumping for approximately 5 minutes before taking a break and repeating the routine.
Word of caution! Be aware of how you land on your feet. Doing too much too quickly can result in injuries!
Hand-plank too can become an excellent muscle endurance exercise to tone your body. All you need to do is start with a regular plank position on the ground and then gradually move your body up by supporting yourself on your hand. Of course, you need to keep your back straight while doing this, and you should not extend beyond a point where it feels uncomfortable.
8. Bicycle crunch
Bicycle crunch, too, can become an excellent muscle endurance exercise to tone your abs. While lying on the floor, keep one leg straight while raising the other leg in the air. Twist your torso and bring it close to your straight leg while trying to touch your elbow with the opposite knee. You should not extend beyond a point where it feels uncomfortable and hold this position for at least 10 seconds.
If you want to build lean and toned muscles, muscle endurance exercises can be a great way to build strength without bulking up. These exercises target all the major muscle groups and help you effectively tone your muscles.