Best Arm Exercise: Pushups
Still a favorite of professionals! "If you were to do only one arm exercise, this would be the best for toning and firming," one trainer said. Pushups target mainly the chest muscles and the triceps in the back of your arms.
As another trainer put it, "When the triceps are developed, they add a nice look to the arms." In addition, the core muscles-the abs and back-are stabilizing you, so they're getting stronger as well.More praise: "Pushups are also a fabulous confidence booster. Many women don't think they can do them until they try, and then they see progress-fast!" If you can't do pushups on the floor, try doing them against a wall or leaning on a table or railing.
How to do Pushups: Lie facedown on the floor, hands by your shoulders and knees bent. Press your palms into the floor, straightening your arms. Keep your head, neck, back, and hips in line as you lift your body off the floor. When your arms are almost fully extended, hold. Now slowly lower, but before you touch the floor, push back up.
Advanced move: Do pushups on your toes instead of your knees.
Best Calf Exercise: Heel Raises
"Ten million dancers can't be wrong," said one trainer. For shapely calves, 75 percent of the trainers voted for heel raises.
The advantages of heel raises is that they concentrate specifically on the calves, they're easy to learn, and results are rapid.
How to do Heel Raises: Stand with your feet about hip-width apart. In the beginning, hold onto a chair or wall for balance. Rise up onto your toes. Hold, then slowly lower. To make this move more difficult, try doing it one leg at a time or holding dumbbells.
Best Short-on-Time Exercise: Walking Stairs
Can't fit in a workout? Trainers recommend that you hit the stairs. "Without taking any extra time, you can take the stairs instead of the elevator—which usually takes just as long to arrive anyway," suggested one trainer. Plus you can do it at work, home, shopping, even when you're traveling.
Walking stairs gets your heart rate up, strengthens your lower body, improves posture, helps prevent osteoporosis (it's a weight bearing exercise, so it helps build bone), and improves stamina. You'll also burn about 45 calories walking up and down stairs for 5 minutes.
You won't gain a pound this season with this easy, do anywhere stair climbing routine.
Best Workout When You Don't Want To: Dancing
The simple reason, according to many trainers: It's fun! "In my house, we have 'dance time' while preparing dinner or washing the dishes," said one. "We all bop around to our favorite CDs. It's a great way to incorporate exercise and quality time into our everyday routine."
"Good music will make your toes start tapping. Soon you'll be dancing-and not even thinking that it's exercise. Dancing lifts your spirits and burns calories," said another trainer.
Lose weight while you work by putting some muscle into your household chores.
Best Exercise When You're Pooped: Stretching
If you're going to plop down in front of the TV instead of exercising, at least do some stretches. Said one trainer, "Stretching increases bloodflow without being too taxing, giving you that little boost you may need to get going." Even if you only stretch, it will help you rest better, so your body will be ready to go for your next workout. And most trainers believe that we all need to stretch more anyway.
Best Exercise for Better Posture: Pinching Your Shoulder Blades
This move reverses the daylong effects of slouching around and hunching over the computer or steering wheel. "Doing this helps maintain the spine in its erect and neutral position. It opens up the chest area and prevents the rounded shoulders syndrome," said one trainer.
"It activates the trapezius and rhomboids, the muscle groups responsible for holding you in alignment," explained another. Equally important, it's easy-so you'll be more likely to do it.
Best Exercise for Walkers: Hamstring Stretches
Trainers are hot on the importance of stretching, but they feel that people aren't getting the message. For walkers specifically, trainers encourage this move because hamstrings are likely to be tight, which can lead to injuries and back pain. Being flexible also improves walking posture.
How to do Hamstring Stretches: Standing, place your right heel about 6 to 12 inches in front of you, with your toes pointing up. Put your hands on your left thigh for support. Bending your left knee and leaning forward from the hips, shift your weight back, sticking your butt out, until you feel a stretch in the back of your right leg. (It'll look as if you're half-sitting.) Keep your back straight. Hold for 10 to 30 seconds. Do two or three stretches with each leg.
Walk of the weight in 6 weeks with fitness guru Chris Freytag's walking boot camp.