Start off running for half an hour a day for two weeks, or you can ride your bicycle, but at an intensive level. If you think you can handle it, jump into an hour day for better and faster results. If you run out of breath, it is okay to stop and rest for about a minute, but doesn’t stop long enough for your heart rate to slow down. When you are ready to stop, take a cool down walk. Walk at a fast pace first then slow down gradually.
Stretch up daily
Stretching is key for getting toned up. You can pick your own stretches, but always use a hurdle stretch and a saddle stretch to increase flexibility. When you have completed your stretches, you will begin your work out.
You must do a proper crunch to get results. Always keep your hands across your chest. Lift up using your abs not your back. Come down only until your shoulder blades touch the ground. Don't use the ground to bounce back into your next one.
Push-ups are one of those exercises everyone should do. They build muscle in your upper-body, don't require any equipment and improve shoulder health. Push-ups are also easy to do. Or at least that's what people believe.
Push-ups look easy but like any other exercise they have their technique. Bad Push-up technique is common, and unfortunately it can cause shoulders and/or lower back injuries. Here's how to perform Push-ups correctly.
Arms straight, bend all the way down, your bottom must stay in line with your body, not pushed up in the air.
Begin leg fits.
Start by lying on either side and lifting your leg up in the air, bring it almost all the way down, but do not let it touch your other leg. Then switch. Do 20 reps on each side for starters, you can increase as you progress with your workout. For added resistance, you may get a weight and hold it on top of your thigh or one of those weights that attach to your ankle.
Do the "Superman".
Lie flat on the ground with you arms outstretched in front of you. Lift up your legs and arms and chest off the ground as high as you can. Hold this for 10 seconds. Then return to starting position and rest for 5 seconds. Then repeat. Do a total of 10 reps.
Do the arm curls.
This is a basic starting work out. Once you feel no burn until you pass 12 reps, increase the weight you lift slightly. The optimal amount of weight to lift is an amount you can lift at least 8 times, but begin to feel a burn before 12 reps.
Eat plenty of healthy foods; avoid junk!!
Fruits and vegetables will keep you from gaining the same gut you are losing in those crunches. Junk foods are very unhealthy for you, and you should only eat/drink them on occasion if you feel you can't overcome that caffeine/sugar intake.
Reduce the amount of carbohydrates you eat. Carbohydrates retain water, so they can make you look bloated. They also cause peaks in your blood sugar, leading to weight gain and food cravings. Instead, focus on lean protein and vegetables. Add whole grains in moderation to help balance your diet.
Work on your Hips and Thighs
Focus on your hips and thighs if you're a girl. These are problem areas for many women and are prominently displayed when wearing a bikini. Any type of cardio program you follow, whether it includes running or biking, will work your lower body. For more definition, add resistance training exercises. You can use the machines at the gym or your own body weight. Aim for two days a week of squats, lunges and calf-lift exercises.