Here are ways to get fit quick! You don't need to learn how to be a professional athlete to stay healthy - just a few minutes a day will do. Here are some simple exercise tips to get you going:

• Do some sort of exercise regularly: jump rope, walk the dog, jog, hike, walk, run, dance to music, do aerobics, play a sport, climb stairs. Anything to get your heart rate up for at least 20 minutes (but don't go over your target heart rate - see The Shape Up Page for details.
  
• Trim your waist(5 times a week): 1) hold legs up and lower as slowly as possible, pull knees in to chest, then out and up. keep head and shoulders up the whole time. (10 reps) 2) crunches (8 reps) 3) left and right crunches (8 reps each side, alternating)
  
• Exercise your tummy: If you are already doing lunges or squats in your workout, you can work your abs at the same time by simply sucking your stomach in while doing your leg exercises. Another tip for a flat, strong tummy is to make sure all parts of the abdominals are worked. To do that make sure that crunches (including side crunches) & side bends are part of the routine.
  
• Exercise your butt(2-3 times a week): 1) step up on a step or small sturdy stool or even a pile of books, lift other leg behind, fold the heel to your butt, then bring the knee to your chest, stretch leg back out, and bring it down. Do 12 times each leg, total 3 sets 2) loop towel around a banister, squat, go up and down 12 times, total 3 sets with 30 second pauses between sets 3) bend over and stretch with arms around knees. hold for a full minute.
  
• Exercise your thighs (do these in sequence, total 4 times, every other day): 1) squats at the back of a chair for 3 minutes 2) lie on your back with legs up, open legs outward, bring legs to center and cross legs, then open out again (times 25) 3) lie on your side, knees at 90 degree angle (one on floor, the other sideways). open and close, bringing knees together and apart, 25 reps each leg
  
• Exercises for your back: 1)lie on your back with knees bent, feet flat on the floor and arms at your sides. grasp your right knee and gently pull it up toward your right shoulder. return to the starting position and repeat with the left leg. Alternate legs. 2) Sitting near the edge of a chair, spread legs and cross arms over chest. Be sure chair won't slip backward or tip. Tuck chin and slowly curl trunk downward. Relax. Uncurl slowly into an upright position, raising head last. Never force a stretch. Always stretch gently and stop if you have any pain. 3) Lie on stomach with hands in position as if preparing for a pushup. Slowly lift torso while keeping your hips and legs down and in contact with the floor. Raise torso, slowly increasing lower back curve until you feel a stretch, then lower yourself back to the starting position. Repeat.
  
• Exercise to strengthen your knee: when sitting watching tv or reading etc., lift your foot up so your leg is stretched out in front of you and lift your thigh up off the chair so you can feel your upper thigh muscle working in the knee area. Hold for a count of ten and do ten reps total. Repeat with the other leg.
  
• Don't have hand weights? Use old milk jugs filled with water or pebbles. You can use just as much as you need to get the right weight (check on a weighing machine if you want). You can also use small heavy books to use as weights or even fill small plastic bags with pebbles and seal with heat (to tie to wrists or ankles, use a rubberband)