Are you exercising right? How to shape, tone and define correctly

Been working out but not seeing any improvement? You could be doing it wrong

If it seems like you've been working out for ages without seeing the results you want, it's time to step back and take a look at how you're doing your workout. If you're not performing even the most basic exercises right, you could be wasting your time and perhaps even putting yourself at risk for injury. You can shape and tone at home, safely and effectively, without any equipment using this beginner's workout from Getfit.com

Getfit.com - an online personal training site - creates personal training regimens, tailored to your fitness level, abilities and interests. Best of all, they show you step-by-step how to do every movement, from the simplest to the most complex.

Follow along with this step-by-step Getfit.com workout that combines common yoga, Pilates and strength-training moves, and make sure you getting the most out of every movement. Plus, enter now to win free personal training from Getfit.com.

Warm up (five minutes)

Description: Warm up with some cardio and stretching work before performing your workout.
Tip: The length and intensity of your warm up should reflect the intensity and length of your workout, the longer and more intense the workout the longer you should spend on the warm up.
Movement: Perform some cardio activity (treadmill, stationary bike, brisk walking, walking on the spot) until you break into a light sweat. Stretch the muscles targeted in your workout. For a full list of stretches go to www.getfit.com
Key Point: Hold each stretch for 20 seconds.

Bodyweight Back Lunge
Two sets of ten reps

Description: Target your thighs and glutes. The bodyweight back lunge is an effective and safe way to start lower body toning work.
Tips: Slow and controlled movements work best; keep your stomach muscles tight.
Starting position: Stand with your legs approx hip width apart. Keep your head and chest up.
Movement: Take a three to four foot step back to the ball of the foot of your back leg. Lower your body until the thigh of the front leg is parallel to the floor keep your torso upright. Raise your bodyweight up and step your back leg forward returning to the start position, repeat with the same leg or alternate legs.
Key points: Step back and drop in a slow and controlled manner. Keep the knee of your front leg directly over the ankle of the front leg.
Cautions: Never let your knee hit the floor. Avoid letting your front knee travel past your toe.

Modified push up
Two sets of ten 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 two to three feet in front of you, about 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 line 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 any 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 your 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
One set of 12 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 five 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.




Crunch with hands across chest
Two sets of ten reps.

Description: Strengthen your upper abdominals with this beginner's 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 off 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.





One-legged calf raise
Two sets of ten reps

Description: A simple exercise to target your calves using only bodyweight.
Tip: For added range and flexibility place a book or piece of wood (maximum two inches) under your foot.
Staring position: Stand two to three feet away from the wall or chair and lean against it.
Movement: Curl one leg behind you and slowly raise yourself on the other leg as high as possible. Hold for one to two seconds and then slowly lower.
Key point: Keep your knees slightly bent to avoid straining them.
Cautions: Don't bounce - keep the movement slow and controlled.

Seated cross-legged gluteal stretch
One rep each leg. Hold each stretch for 20 seconds

Description: This is a good way to stretch your butt.
Tip: To get a better stretch don't lean back. Keep your pelvis tilted forwards and your other leg pressed against the floor.
Starting position: Grab your right leg and hug it to your chest. Hold the stretch for 20 seconds and then repeat on the other side.
Key Point: Maintain an upright posture by keeping your chest pushed out.




Seated forward bend
One rep, hold for 20 seconds

Description: A classic sit and reach hamstring stretch.
Tips: Keep your legs straight to stretch the lower portion of your hamstrings. Bend your knees slightly to stretch the higher portion. You can also rotate your knees in or out to vary the stretch.
Movement: Lean forwards and reach towards your toes. Hold the stretch for 20-30 seconds. Only stretch as far as you are comfortable.
Key points: Exhale slowly as you stretch and inhale as you reduce the stretch. You can stretch your lower back by reaching to either side of your legs.
Cautions: Stretch only to the point of discomfort and hold it there. Stretching should never feel painful.