If you want to improve your physical condition, exercise is vital, just as important as what you eat. Keep in mind that when choosing which foods to choose to tone your muscles, you must consider what your requirements are. Choose a well-balanced diet that will keep you energetic enough to exercise, help your body burn fat, and provide you with vitamins and minerals.

These eating tips, along with the daily toning exercise routine, will help you get the results you're looking for. Incorporate at least three of these foods into each main meal, and at least one between meals. Let's get to work!

Extra virgin olive oil: It is one of the best sources of monounsaturated fatty acids, help you reduce cholesterol and boost the immune system.

Avocado:It is one of the few fruits that provide you with monounsaturated fats and vitamin E, antioxidant protectors that regulate appetite and control fat intake.

Dried fruit: Natural fruits such as almonds, without salt give you fiber, protein and monounsaturated fats, ideal for building muscle. They reduce the appetite, avoiding snacks and regulating your digestive system.

Oats: It is a cereal that increases energy, lowers cholesterol and helps keep sugar levels constant. It has a high content of soluble fiber that produces a feeling of satiety or fullness and helps you eliminate metabolic waste.

Green vegetables:Like spinach, they neutralize free radicals, slowing aging, and protect you from cancer, cardiovascular disease, osteoporosis, diabetes and obesity.

Fruit: Lemons, strawberries, sideburns, are the best snacks and your main allies.

Legs to Tone: One of the best exercises to tone the legs and buttocks is squats. Slightly separate the legs and do the action of sitting, keeping all the weight on your heels, your hip should be at the height of the knees. Vary the routine by adding a little tension, once the squat is done, carry one of your legs backwards, and so as not to lose the balance you can rest your hands on your knees. Repeat 10 times.

Molded buttocks: Molding the buttocks is one of the most common goals for women. To achieve this, kneel with the palms of your hand touching the ground, bend your leg and bring it up in two steps at a 90° angle. Repeat 15 times with each leg.

Bye-bye belly!: If the gluteus worries us, the belly surpasses it, to eliminate those undesired rubber, lie down with your legs bent, place your hands behind your head and raise your trunk. Keep your chin and your eyes on the ceiling. Go back down and repeat. You can print a variant: in the same initial position, raise your legs to 90° with respect to the body, then pedal in the air. Do the same 20 times.

The perfect greeting: Haven't you ever tried looking at the inside of your arm while lifting it to greet someone? If you notice that area a little flabby, this exercise will help. Place your hands on the edge of the bed or on a chair behind you. Bend your legs, keep your back straight and your feet away from the chair. Raise and lower your body by flexing your elbows. Repeat 15 times.

Breasts in place: Finally, let's go with an exercise to keep the chest where it should be. Grab a couple of bottles of water or something of similar weight and lie on your back. Bend your legs, place your arms at 90°, stretch them out and bend them again. Repeat 10 times.

Before starting the exercises, warm up to speed up the heartbeat and prepare the muscles for further work. At the end of the routines, make relaxation and stretching movements, lying on the floor.