Using a treadmill helps you get a toned body!

It's nice to have a great, toned, strong body. But as girls, we need to work harder for them, and put a little more push into our workout sessions. Do these moves once a day, and you'll have a nice, toned body in no time!

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[edit] Steps

Get the supplies. You'll need two hand weights, 5 pounds are the best choice for middle school girls. You can use water bottles filled with water or sand as well.

Strength moves

Strengthen your arms. Sit on your knees, keeping your back straight. Hold a 5 pound weight in each hand. Touch your elbows to your waist. Lift the weights by bending your elbows up, until the weights touch your shoulders. Slowly lower them. Going slow helps to build muscle faster. Do 3 sets of 20.
Strengthen your legs. Stand up with your feet more than shoulder width apart, so they are wide, but you still feel comfortable. You won't need your weights for this exercise (unless you really want to challenge yourself). Tighten your abs (stomach muscles), and jump. Land with your knees bent, feet together. To avoid hurting knees, try to land softly on your toes like a cat. Repeat with 3 sets of 15.
Tighten your chest. Put your arms out in front of you, and your legs behind you, like an upside down V. Tuck your head and keep your legs very straight. Bend your elbows like you're in a push-up, and duck your head forward so your toes are holding everything about an inch off the floor (very hard to explain). Do 15 total, or 3 sets of 15.
Strengthen your back. Lie on your stomach. Have your arms be straight out in front of you, as your legs are straight behind you. Lift your arms and legs off of the floor. Hold for 30 seconds to 2 minutes, increasing as you get better. Squeeze your butt muscles for a body blast! Do a total of 3 times.
Define and strengthen hips and waist. Lie on your back. Raise your legs so your thighs are going straight up, knees are bent, and calves are pointing away from you. Put your hands behind your head, elbows pointing out. Touch your knees to your elbows. This also helps your abs. It's like doing crunches. Do 3 sets of 15.
Firm your glutes. Glutes are the muscles in your butt. Lie on your back with your feet pressed on the floor. (your legs will look like and upside down V). Put your arms straight down, parallel to your body. Raise your hips, squeezing glutes. Lace fingers together under hips. Hold 2 minutes.
Tighten your calves. This is one of the easiest leg exercises. Stand with your legs slightly apart, but not too far out. Slowly rise on your toes and then come back down again. Do 3 sets of 20.

Harder Moves, Working More

Do up-downs. This move works your legs, shoulders, butt, and abs. Hold your arms out straight in front of you. Jog in place, doing high knees (you touch knees to hands) for 10 seconds. Drop in a 'frog crouch' position. Put legs behind you so you're in a push-up position. Jump straight up, into starting position. Do this 15 times. It should be one motion.
Perform leg raises. This one's a big ab workout! It stretches or hamstrings, too. Lie on your back with hands under butt, elbows bent. Raise your legs up straight above you, like an 'L'. Push feet towards ceiling, raising hips and butt off the floor (use your abs). Lower to start position. Do 15 reps.
Do frog sit-ups. Work your abs more for a strong, flat tummy! Get in a sit-up position, but with the bottoms of your feet pushed together, and your knees pointed out. Put your hands behind your head, and do a crunch. Do 15.