Best 7 Effective Exercises for Toning Your Body in 30 days Weeks. The best way is to set goals, Exercise controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. Exercise combats health conditions and diseases. 1. Push-ups The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders. Position your body with your arms straight out, shoulder width apart, abs tight, holding your body in a plank position. Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45-degree angle. Push your torso away from the ground until your arms lock, then repeat. 2. Squats Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Stand with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out. Keeping your b