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7  Effective Exercises for Toning Your Body in 4 Weeks. Getting fit is a lifelong goal for many people. So how do you stick to a New Year resolution to get fit. The best way is to set goals, write an exercise schedule (and stick to it.) Check out these seven ways exercise can lead to a happier, healthier you. Exercise controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. Exercise combats health conditions and diseases. 1. Push-ups The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders. Position your body with your arms straight out, shoulder width apart, abs tight, holding your body in a plank position. Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45-degree angle. Push your torso away from the ground until your arms lock, then repeat. 2. Squats Squat exercises are great for a total lower body wor...