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

Modified push-up
2 sets of 10 reps

Description: The modified push up is a great exercise for those at the beginning of a workout programme. It is also useful for people with lower back problems that could be aggravated by regular push ups.
Tips: Place the arms narrow to work the arms or wide to work the chest. Starting position: Kneel on the ground and place the hands forward about 2-3 ft in front of you about a shoulders width apart. Straighten your body making a straight line between your knees and shoulders.
Movement: keeping the knees on the ground and the body in a straight lien slowly lower yourself until your chest is about to touch the ground. Hold for one second and then push back up, your hands should be directly under your shoulders. Keep the stomach tight and the body straight to avoid and lower back pain. It may be more comfortable to bend the legs behind the knees.
Key points: Inhale as you lower the body exhale as you press up. If you let the hips sag you are likely to develop back pain - keep the body straight and stomach tight.
Cautions: Be sure to warm up the wrists before doing push ups and don't let your head hang down keep your neck in line with your spine.

Bridge
2 sets of 10 reps

Description: Target your glutes and lower back using only your bodyweight. Tip: Increase the intensity by using only one leg.
Starting position: Lie on your back with your knees bend to 90 degrees and your feet flat on the floor. Place your arms at your sides.
Movement: Contract your butt raising your hips in the air. Continue to raise the hips until your thighs are in line with your torso. Hold for 5 seconds, slowly lower hips to floor and repeat.
Key points: Support your weight with the back of your shoulders not your neck. Make sure that you feel your back and butt fully contract.
Cautions: never support your bodyweight on your neck.

Body weight squat
2 sets of 10 reps

Description: target your legs, butt and torso with the squat.
Tips: When lowering think of sitting down onto a chair. This will help you keep your knees behind your toes and heels against the ground. Place your arms out in front of you as you squat to help maintain your balance.
Starting position: Stand with your feet a shoulder width apart and with your feet pointing straight forwards or slightly outwards. Keep your torso upright and your knees slightly bent.
Movement: Slow sit back and drop down by bending at your knees and hips. Lower until your thighs are parallel with the ground or in a position that is comfortable for you then return to the starting position.
Key Points: keep your chest up and your knees behind your toes throughout the exercise. Always squat in a slow and controlled manner. Keep your heels in contact with the ground throughout the movement. If they lift up as you squat you may be suffering from restricted flexibility in your calf muscles or may have to emphasis sitting back rather than dropping down.
Caution: Keep a normal curve in your lower back as you drop.

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