Simple Exercise Tips to Strengthen, Tighten and Tone

Many individuals assume exercising is a tedious and monotonous chore, but certified personal trainer Monika Tarkowska-Carter debunks that idea.

The Brentwood local shed some light on her favorite workouts and exercises that can be both fun and relaxing, while simultaneously helping you reach your fitness objective.

Pair your with Tarkowska-Carter's expertise to achieve the lean and healthy physique you've always imagined.

Great Local Workouts

• Weight training: It's one of the most effective type of exercise, and if performed correctly with the right program, it can dramatically improve body composition and physique, resulting in a toned and lean appearance. It is crucial that you work with a qualified instructor when beginning your training, as exercising with poor form is not only ineffective but also can be injurious. Check out Joe's Gym to learn more information about weight training or to make an appointment to train with Tarkowska-Carter.

• Vinyasa flow yoga: This is a great choice if you are looking for a full body workout but find that being in a group is more motivating. Vinyasa flow yoga challenges muscles that might be otherwise neglected, and the thorough 30-minute stretch at the end of the class can drastically improve your flexibility. However, this style of exercise can lead to injuries if you are not very flexible or have back or joint problems, thus, it is recommended to start with a beginner class or one-on-one with a qualified instructor. Check out classes at on San Vicente Boulevard, where students work out to uplifting music in a peaceful and serene atmosphere.

• Walking: You can walk anywhere, anytime, which makes this activity easily incorporated into your daily life. For those looking for an added boost, integrate hills and inclines into your routine. If your fitness level and terrain allow, try implementing short, all-out sprints to eventually begin interval training. Intervals are great because they can drastically improve your fitness level and are extremely effective in burning body fat. Try walking on the beach or the streets above Sunset Boulevard to enjoy this activity while taking in the picturesque scenery.

• Swimming: This is a great overall workout, provided you are actually swimming nonstop for at least 20-30 minutes. Swimming is a great workout because it is easy on the joints yet manages to challenge your entire body. Try different styles (breaststroke, freestyle, backstroke) and swim some laps with a board and fins for an intense leg workout. You can also practice sprints in the water by swimming one lap as fast as possible and then returning to the slower pace. Swimming is a very relaxing and soothing method of exercise that can give your muscles a long and lean appearance.

3 Basic Exercises to Try at Home

5 Way Holding Super Plank

Preparation: Start in a perfect plank position on your hands and toes. Your entire body should be in a straight line parallel to the floor. Your arms are straight and legs are extended behind you on the floor. Engage all of your muscles by pulling your abdominals in toward your spine, squeezing your glutes, and pushing high through the shoulder blades. Align your head with your spine, looking down toward the floor.

Execution: Hold this position for 5 slow counts. Lift the right leg slightly above the floor (about 5 inches) and hold for a count of 5. Repeat on the left leg. Now bring your right knee as close to your chest as you can. Hold for 5 counts. Repeat on the left leg. Next, bring your right knee to your right elbow. Again, hold for 5 counts and then repeat on the left leg. Lastly, bring your right knee to your left elbow and hold this position for 5 counts. Repeat on the left leg. Come back to the starting position and hold for another 5 seconds. You will end up in a plank position for about 50 seconds total.

Remember: Try to keep your whole body as straight as you can and breathe normally throughout the entire exercise. Rest and repeat 2 more times. This exercise tones your abs, core, shoulders, triceps, glutes and legs.

Side Lunge with Lift and Extra Core Component

Preparation: Start standing on the left leg with both arms lifted straight up, with your palms facing each other. Engage the left leg muscles and glutes. Keep the right leg bent in the air with your thigh parallel to the floor.

Execution: Tighten the abdominals and keep your entire upper body as straight and upright as possible as you lunge to the right with your right leg. Come down to the point where your right thigh is parallel to the floor. Keep weight on your heel and stick your behind back as though you are trying to sit into a low chair. Make sure your feet are parallel to each other (if you have knee issues, you might want to turn the lunging foot out slightly). Hold this position for a split second, then using your glutes, leg muscles, and core, push yourself back up to the starting position landing again on the left leg.

Remember: Your upper body should remain perfectly straight throughout the entire movement and you should have the feeling of trying to lengthen through your spine toward the ceiling. Start with 1 set of 12 repetitions and build up to 2-3 sets of 15-20 reps. This exercise tones your glutes, legs, inner thighs and core, and also improves balance and posture.

Burpie with a Split Push-Up

Preparation: Start standing with both legs straight and arms extended over your head, with your palms facing each other.

Execution: Jump up into the air. Land softly and come down to a full squat position, supporting yourself on your fingertips and toes. Your hands should be about shoulder-width apart. Next, jump with both legs back to end up in a plank position with both legs straight behind you. With a quick jump, move your legs apart. Do a push-up. With a quick jump, bring both legs back together, ending in a plank position again. Jump with your legs forward, back to the squat position. Come all the way up and straighten both legs.

Remember: Try to hold each position for 1 second before you move on, making sure that your core and all muscles are engaged. Start with a set of 8-12 repetitions and build up to 15 (20 if you are very strong and fit). You will most likely find that 1 set, or at most 2, is enough. This exercise tones your chest, shoulders, triceps, core, legs, inner thighs, and glutes.

Please remember to take caution when exerting yourself physically, as injuries can take months to heal and can be very painful.

Please also post comments and photos of your improvement. Success stories are always the greatest motivation for others! Happy exercising!