The ultimate legs, bums and tums workout

Push ups are a great exercise, they strengthen your arms, shoulders and back as well as the chest. They will not make you look bulky! Performing knee push ups makes the exercise easier so that you should be able to perform 10 repeats. With your palms flat on the floor and fingers facing forwards lower your chest to the floor, keeping your back straight. The push yourself up. If your knees hurt try kneeling on a towel for better comfort. Inner thigh raises

With your right leg straight, lift it upwards off the floor. You should be able to lift it 10-15cm (4-6 inches) comfortable. Hold the lift for a few breaths and the relax, lowing the leg, but do not touch the floor. Repeat, ensuring that your foot does not touch the floor during the exercising.

Perform 10-20 reps before rolling on to your left side to do the same with your left leg. Squats

To perform a squat simply stand with your feet shoulder width apart and your toes pointing forward or slightly to the side. Then bend at the knees and keeping your back straight lower your body downwards as if you are about to sit down. Make sure that your bodyweight is kept to the rear and that your knees do not extend further forward than your toes.

Before we start exercising for weight loss we must know why we are exercising. Although you burn calories while exercising, the biggest advantage comes from building new muscle tissue. Muscles are very demanding in terms of energy, so to grow and maintain muscle you need more energy. Muscles therefore increase your metabolism and make you burn fat quicker.

This is why when we are talking about weight loss we always advise you to do full body workouts. It is not worth just exercising the abdominals because you want to increase total muscle mass as quick as possible to help burn more fat. To do this you need to perform compound movements (movements which utilise several different muscles groups at the same time) and also work the largest muscles in the body. This means legs, glutes, back and chest.

Do not worry about muscle – you will not bulk up or look all veiny like Angelina Jolie. The aim is to look healthy, athletic and curvy. Muscle provides curves, glutes are the main muscle of the bottom, and to get a good shape you need to work the muscle rather than rely on fat deposits. Muscle is fit as well as sexy! So lets look at our 4 workouts. Exercise Workout Number 1

• Squats. Squats are possibly the most important exercise that you will do. To perform them properly you stand with your feet just over shoulder width apart and then squat down until your legs are almost parallel to the floor before returning to stand upright. Always look forward when squatting and not down, this helps maintain correct spinal alignment. Perform 3 sets of 10 squats with a weight that is challenging.

• Bench Press. Bench presses work the chest. Do not worry, they are not going to make you look like a bodybuilder, and they will not burn off all your fat either. But they will help your muscles shape and support your chest. Use a solid flat bench and with dumbbells or a barbell press the weight directly upwards from your chest until your arms are straight. Many gyms have chest press machines that you sit upright on and perform the same movement.

• Burpees. They sound odd, but are very effective. From a standing upright position, you squat down to touch the floor, then kick your legs backwards, perform 1 push up, then hop your feet forward again to under your body, then explosively jump upwards with your arms in the air. Land on floor, and repeat. Excellent fun, burns a lot of fat and tones the muscles of the legs, core, and arms.

Using a machine is easier as it can either be programmed or will have a clock. It is harder to perform this type of training while running. If you are outside you need an interval timer to beep at you for each stage. If you are on a treadmill you have to be careful to not go too fast that you can no longer control the machine! Ellipticals, bikes and rowers are really the best options. Exercise Workout Number 4