The Only Exercise You Ever Need to Do

Personal trainers make a living off of inventing detailed exercise routines for their clients to follow. What they won't tell them, though, is that there is one secret weapon in their exercise arsenals that can accomplish the toning goals of every one of their clients in one foul swoop. What is this secret Holy Grail of exercise? The squat-thrust.

A military mainstay for almost every country, the squat-thrust is an easy and highly effective way to tone your entire body while raising your heart rate at the same time. To do it properly:

- Stand with your feet about shoulder-width apart, or a bit wider. Toes should point forward. Make sure you start with your shoulders back, abs tight, and neck relaxed.

- Sit back on your heels and sink down until knees and quadriceps make a 90-degree angle (or until thighs are parallel to the floor). Keep your toes wiggling to make sure weight is forced back, which will protect against knee injuries. This, of course, is the "squat," which will strengthen the entire lower body.

- Reach down and place the palms of both hands on the floor, while keeping shoulders back and back straight.

- Keeping abs in very tight and back straight, so there's no dip in posture, "thrust" both your legs back into a plank/push-up position. This part will strengthen the shoulders, back, and abs.

- For full effect, do push-ups, either in full plank position, or by dropping your knees. This will strengthen your chest, triceps, entire back, and entire abdominal area.

- Jump legs back into original squat position. Shift weight back as quickly as possible, bring your hands up, and return to squat. For extra lower body conditioning, stay in a half-squat for a minimum of 30 seconds.

- Slowly raise up to starting position. To add in cardiovascular training, jump as you come up, making sure to keep your abs and back in tight the entire time, and to land softly, shifting your weight immediately back to your heels.

Repeat the above 10 times, 3 times a day. The cardiovascular part of the exercise is optional and, if opting out of it, you should make sure to walk, take the stairs, or otherwise get your aerobic exercise in. The cardiovascular element will melt the fat you're trying to get rid of. The squat-thrust itself will increase your muscle mass (which will, in itself, help up your metabolism and burn further fat).

Enjoy bikini weather!