Are you exercising right? How to walk and tone for fat loss

Side Lunge Stretch
2 reps held for 20 seconds

Description: The side lunge is an effective way to target the inner thighs.
Starting Position: Stand upright with your feet close together.
Movement: Take a 3-4 foot step to the left, angling your left foot to the side. Lean over to the left placing your left forearm on your left thigh. Keep your right leg straight, hold the stretch for 10-20 seconds then repeat on the alternate leg.
Key Point: Slowly exhale as you stretch and inhale as you relax the stretch.

Calf Stretch
2 reps held for 20 seconds

Description: This is a simple way to stretch your calves
Tip: for an added stretch try placing your rear foot on a book or a step
Starting Position: Stand upright with your hands on your hips.
Movement: Take a step backwards with one foot and drop the knee of your rear leg towards the ground as you lean back slightly. Hold the stretch for 20 seconds relax and then repeat.
Key Points: Exhale as you stretch inhale as you relax the stretch.
Caution: Do not bounce ease into the stretch and then hold it.

Lying knee-to-chest stretch
2 reps held for 20 seconds

Description: Increase flexibility in your hamstrings and butt with this stretch.
Starting Position: Lay on your back with your legs straight and feet together.
Movement: Bring one knee to your chest whilst keeping the other leg flat on the floor. Grasp your shin with both hands and draw your knee lightly into your chest. Hold for 10-20 seconds then release and repeat with the other leg.
Key Point: Exhale as you gently pull the knee into th
Caution: Only stretch to the point of discomfort never force a stretch.

Kneeling Superman
2 sets of 10 reps

Description: Strengthen your lower back and add stability to your torso without putting creating a high risk of injury for the lower back.
Tip: Use slow and controlled movements to challenge your lower back muscles.
Starting position: Kneel on your hands and knees keeping your head in line with your torso. Keep your hands a shoulder width apart with hands underneath the shoulders. Place your knees hip width apart directly below your hips.
Movement: Raise one arm and the opposite leg at the same time keeping them both straight. Hold for 3-5 seconds then return slowly to the start position. Repeat with the opposite arm and leg.
Key Points: Keep your upper body as stable as possible by simultaneously contracting your back and abdominal muscles. Your head should remain level and in line with your body.
Caution: Do not excessively arch the lower back to raise the legs. Maintain a normal curve in the spine throughout the movement.

Crunch with hands across chest
2 sets of 10 reps

Description: Strengthen your upper abdominals with this beginners body weight exercise.
Tip: add difficulty by placing your hands by your head; reduce difficulty by placing your hands by your sides.
Starting position: Lie on your back, knees bent 90 degrees with your feet on the floor. Place your hands across your chest with palms resting on your shoulders.
Movement: Lift your shoulder blades of the mat by contracting your stomach muscles. Pause at the top of your range and then slowly lower down - repeat.
Key Points: Exhale as you crunch up inhale as you lower. Always keep your lower back on the floor.
Caution: Don't jam your chin against your chest, try and keep a fist width gap between them.