Push-Ups

The push-up is designed to tone arm muscles. Lie chest down with hands at shoulder level, palms flat on the floor and at shoulder width apart with feet together. As you come up from the floor, keep your body steady and back straight. Reps: 3×20

Running

Running benefits every muscle in your body. It helps you lose weight and tone your existing muscles. When running, start by stretching and taking a light jog to get warm. There are many different workouts you can do such as intervals, when you run at a high pace for a set period of time, and then run the interval again. Another good workout is a simple long run in which you run at a steady speed over a long distance.

Squats

Squats are a perfect exercise for your but- tocks and thigh muscles. Stand with your feet shoulder-width apart, toes pointed slightly outward. If you are using dumb- bells, hold them at the outside of your thighs. Then bend your knees to a 90 de- gree angle while keeping your back straight and weight in your heels. After holding for three seconds, slowly bend your knees back up into a standing position and repeat as desired. Reps: 3×10

Lunges

Lunges allow you to shape and strengthen almost every muscle in the lower body. To do a lunge, stand with your right foot forward and left foot back about three feet apart. Bend your knees and lower the body down until the back knee is a few inches from the floor, then push up with equal weight on both legs. Repeat with both feet in front. These can be done with or with- out weights. Reps: 3×15

Crunches

The crunch is a variation of the traditional sit- up. The best way to get a rock-hard six-pack is called a diagonal crunch. Begin with your head and right shoulder raised slightly, then twist your elbows toward the opposite knee and hold for three seconds before repeating the workout from the other side. Reps: 3×25