The only four exercises you'll ever need to shape up

Four absolute tried and tested exercises for all over body toning and fat burning.
By Anita Albrecht | Yahoo Contributor Network Thu, Feb 6, 2014 12 20 !"T

Lots of people ask me "what are the best exercises for my legs, upper body and abs?" There are so many, but for now I have narrowed it down for you to my four absolute tried, tested and true favourites for all over body toning and fat burning moves. That s right, !ust four simple, effective moves will have you trim for spring. "ith these four body toning moves, you will do four rounds of each in a row with as little rest as possible. #or the first and third rounds do $% repetitions of each exercise and for the second and fourth round of each exercise do &' repetitions of each exercise. $%, &', $%, &'... easy to remember( The advantage of this rep range and with little or no rest )only rest if you absolutely have to(* you will get the benefit of increasing your heart rate which means burning calories and keeping you fit, plus you ll challenge your muscles, toning them beautifully. It takes next to no time at all to do four rounds this way meaning it fits easily into your day. +eady? ,kay, lets get stuck in. PRESS UP "e all know press ups are hard. That is simply because they work( -ut we have the advantage of progressing as we get fitter and stronger and with progression comes more and more tone for the upper body. .tart with your hands on the floor directly underneath your shoulders and straighten out the body to engage the abdominals. /o not let the lower back collapse. Lower your chest towards the floor as low as you possibly can then completely straighten the arms back up again s0uee1ing your triceps

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)outer arms*. ,nce this becomes easy, try doing a press up from the balls of your feet with your knees off the floor. It s ama1ing how 0uickly you will progress( SQU T 2eeping your body upright, eye line ahead, feet shoulder3width apart )or wider with feet turned out slightly if you have weak knees* engage your abdominals, place the weight into your heels and bend your knees. Lower down so that your buttocks are parallel with the floor. /o not let the heels come up. 4ush back up through the heels again to the starting position. "hen you get stronger and want to tone up even more, hold a dumbbell in each hand. The perfect exercise for the lower body, core and buttocks. PU!! UP If you have access to a gym you can do this on a suspension trainer such as the T+5. If not you could use a metal gym bar in a local park or even a strong tree branch. 6ust make sure it is a strong one( The lower your body is to the ground the harder it is so progress slowly. .tart with arms straight, pull up and lift your body, s0uee1e your shoulder blades together keeping your whole body tight and then lower again to the starting position. #abulous for a gorgeous back and arms. P! "# ,ne of the world s most simple and best exercises for abs and for the whole body( "ith elbows bent and forearms on the floor, keep your feet together, tilt heels forward, pull abdominals in tight, knees off the floor and hold for as long as you can. /o not let the lower back collapse. 7ven $%38% seconds is a good start and work up to holding for &3$ minutes. There you have it. #our very effective exercises to get your 9ew :ear fitness resolutions back on track and four that work around you and your working and family life. /o this routine $38 times a week, eat clean and drink 8 litres of water a day and you ll soon notice that beautiful body from emerging(

.;<=T> my favourite exercise for lower body, legs and buttocks(

4<LL <4> 4erfect for toning your back and arms beautifully.

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4<LL <4> ?ake sure at the top of your pull up you s0uee1e the shoulder blades together to get the full benefit of this fantastic upper body exercise.

4+7.. <4> =lways keep a neutral spine, abs pulled in tight and before you know it, with practice you will be doing these with your knees off the floor(

4L=92> #abulous for the abdominals and also strengthens your lower back. Look to increase how long you hold it for by approx &% seconds each time.

nita lbrecht
-orn in 9ew Aealand =nita has lived and worked in the fitness industry in the 4acific, ?iddle 7ast and of recent in the <2 with her own successful business in -rentwood 7ssex. .he is an =dvanced 4ersonal Trainer, 9utrition =dvisor and owner of =.4.T. 4ersonal Training .tudio. Baving suffered with weight issues in the past, she is now a sought after 4T having totally transformed her own body in $%%' and never looked back( Ber story has been featured in many maga1ines, newspapers and articles including Aest, <ltra #it, -ella, ,xygen )?iddle 7ast* ?aga1ine, -rentwood Ca1ette and various other publications. .he has trained with weights for over $% years and is a natural bodybuilding champion in both the #it -ody and 4hysi0ue categories and recently gained an impressive placing at the ?iss Calaxy <niverse competition gaining a place in the Top &% .upreme Dhampions )got Eth place overall out of over @% women taken from all 8 rounds of competition and gained 'th place in the very tough #itness Dhampion category* which is a competition described as ?iss "orld meets C.I. 6ane. The competition has a brutal fitness challenge along with the contrast of having to grace the stage wearing a bikini and also evening wear. =nita is also a #itness ?odel, TF #itness 4resenter and #itness "riter having appeared on Ideal "orld and Fyomax ?edia for Fyomax TF. .he is a ?etafit -ody "eight Trainer and an ex3-ootcamp instructor and is totally dedicated to living and breathing a healthy life and loves helping transform the lives and physi0ues of her own portfolio of clients. .he is also a sponsored athlete for Fyomax and is the =mbassador for Fyofit 9utrition. www.vyomaxnutrition.com Ber website is> www.anitaalbrecht.com #ollow her on Twitter> GLittle=nita