7 Easy Exercises To Burn Your Fat

Teresa Tapp, creator of the T-Tapp workout

Need to lose some inches but can’t find the time to exercise? There’s good news: Burning calories and
building muscle is as simple as paying attention to your movements at the grocery store, post office, even driving. Learn how now. Plus, get 3 more heart-pumping workouts…
Finding time to work out is a never-ending task. But did you know that you can exercise anytime, anywhere, several times a day?

It’s true!

Making simple adjustments to everyday movements – your posture, the way you walk – is the most time-saving way to get fit.
Fast, easy movements that target certain muscles can help you target tone, drop weight and build curvaceous muscle. These moves will activate your muscles in a special sequence, layer by layer, to build muscle density - rebuilding your body from the inside out.


This workout program is centered on four components:
Isometric isolation. This form of strength training focuses on muscle contractions without movement of the joint or muscle, such as when you push your arms against a wall. Since it doesn’t stress the joints, it’s good for people with pain disorders.

Comprehensive compound muscle movements. By working five or more muscle groups at once, you can strengthen connective tissue around your muscles and stimulate smaller stabilizer muscles that are often not targeted in exercise.

Linear alignment. The spinal cord is the main pathway for nerve stimulation, which flows from the brain to the spine to the extremities. Greater spinal alignment can help increase nerve stimulation – or neuro-kinetic flow – to all of your body parts.
It can also reduce the risk of back injury and promote overall health, according to the North American Spine Society.

Lymphatic stimulation. The lymph system removes toxins, boosts the immune system and moves liquefied fats through the body.

Optimal lymphatic function can help flush toxins out of the body and absorb food-derived fat, says Rob Wildman, Lifescript nutrition expert and author of The Nutritionist: Food, Nutrition and Optimal Health (Haworth Press, 2008).

Sound complex? It’s easier than you think.
The first step requires simple adjustments to moves you already make, such as walking and standing. Practice correct ways to move anytime, anywhere – while you’re shopping or running errands.
I’ve also included a few muscle-targeted exercises for your next sweat-pumping workout. The best part is that you never have to add weight or do more than one set of 8 repetitions.
Let’s begin!

No Duck Feet
Many people walk with their feet splayed outward. When your feet turn out, muscles inactivate at your knee and hip joints and allow your ankles to pronate. This can lead to pudgy knees and inner thighs, hip pain, knee pain and flat feet.

Simply straightening your feet – toes forward – can improve your metabolism and change the shape of your lower body streamlining your hips, thighs and tummy!

Tuck ‘Til You Feel Your Tummy Tighten This movement helps target trim belly fat even more. Just bend your knees and tuck your butt - it's that easy!

In fact, if you’re mindful of this throughout the day, you’ll quickly discover that your tummy looks flatter, your lower back hurts less and your neck and shoulders aren’t as achy.
Thumbs AwayWhatever you’re doing – pulling a suitcase, pushing a grocery cart, lifting a bucket, or even driving your car – keep your thumbs as far back as you can. This will increase activation of your shoulder, back and arm muscles, as well as improve your posture.

Just 4 shoulder rolls backward with thumbs away 4 times a day can help target trim armpit pudge and fat storage at the base of your neck (i.e., Dowager’s Hump).
No Big Toe
Shift your body weight off the ball joint of your big toe and on to your last three toes. Feel the difference? By doing this, you actually increase muscle activation throughout your leg and improve foot fitness (i.e. bunions, plantar fasciitis, fallen arches.)
While you’re at it – don’t shuffle while you walk – straighten that back leg with every step. With full extension, your thighs and hips will slim with every step. When you do both of these tips, you'll trim away saddlebags!

Incorporate these moves into your next workout:
Butterflies
Step 1: Extend your arms out at shoulder length with palms up and your thumbs pointing back as far as you can.
Step 2: Reach away with your hands as if someone is pulling your arms. (When doing this, you should feel greater isometric contraction, not only in your arms, but also in your back.) Bend your knees, tuck your butt and keep your shoulders back.
Step 3: Without bending your elbows, move your arms up and down approximately 12 inches.
Step 4: Repeat 8 times.
Lateral Leg Lifts
Step 1: Extend your right arm with linear alignment to shoulder, bend knee, tuck butt and keep your shoulders back and aligned with your hips. Focus to keep both your feet straight without turnout.

Step 2: Now lift your left foot off the ground, push heel down, pull up toes and establish balance.
Step 3: Tuck butt as you lift your leg, then slowly lower for 3 counts.
Step 4: Repeat for a total of 8 leg lifts.
Note: Be sure to keep your knee slightly bent at all times to maximize muscle activation.
Tricep Curls
Step 1: Stand with your feet hip width apart, toes forward, knees bent, butt tucked under, ribs up and shoulders back.

Step 2: Hold your palms up with thumbs back. Keep your wrist to elbow in alignment with elbows pushing forward and hands pulling back as much as possible.

Step 3: Keep pushing your elbows forward and pull your thumbs back as you slowly curl your palms up towards top of your shoulders (count 1-4) and back down to starting position (count 5-8).

Step 4: Repeat 8 times.

Hoe Downs is another smart, sweat-pumping move. It exercises the lymph nodes in the groin – an area that is often difficult to exercise.

Want more? Check out Teresa’s book, Fit and Fabulous in 15 Minutes.

Meet Teresa Tapp and learn more about her workouts.

What’s Your Fitness Style?
Some people find it easy to wake up at 4:30 a.m. and go for a five-mile run, while others simply hit the snooze button. Take this quiz to find out what types of exercise are right for you.

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