How to tone up fast? That's a very good question, especially if you have spent the winter like a couch potato. You may not have gained much weight but your thighs and butt are flabby and your waist...you would give anything to trade it in for a flat belly. To make matters worse, you will be attending a party in at the end of the month and want to look your best in that little black dress.

But before you dash outside to race around the block or off to the gym to start a weights program, take a moment to consider these 3 stepping stones to a new you.

Many gyms and fitness trainers require you to bring a medical certificate with you when you join their programs. Even if you're not joining a gym or hiring a trainer, if you haven't exercised in quite a while or have any pre-existing medical conditions, your first step should always be to see your doctor. Get a complete physical and chat about what exercise you can do, for how long and at what intensity.

Before you start to exercise, pay attention to the way you feel. If you're not feeling well, don't exercise. Stop if you start to feel any chest pains, sick, breathless or dizzy. If you happen to fall or hurt yourself while you are exercising, ease off immediately and see your doctor as soon as you can.

Start your exercise routine with a five minute gentle walk (warm up) and stretching and finish by cooling down (another gentle walk) and stretching. That way you'll avoid injury and muscle soreness. Carry a water bottle and drink from it. If you're exercising out of doors, remember to wear sunblock, a hat and a long sleeved shirt, if appropriate.

Consider whether you also want to lose weight as well as toning up. If so, you'll want to combine your exercise with a healthy diet plan.

When you're thinking about how to tone up, don't despair if you can't afford a gym subscription or personal trainer. You can simply decide to move more every day. Every little bit of exercise you do, makes a difference.

Pick a time that is convenient to you. There's no point planning to exercise when you have to get the children off to school or have to be at work for a regular early meeting.

Muscle building takes time and a concerted effort. In addition, exercise won't burn fat from a specific part of your body. So, set realistic goals that suit your circumstances.

On the other hand, if you're reasonably lean anyway, walking is a great way to tone up thighs. If you're not carrying much fat, walking will also tone up stomach and butt especially if you walk up and down slopes and stairs regularly.

Commit yourself to regular tone up exercise by moving more every day. The point is to integrate more walking into your routine so it doesn't seem like exercise at all. It's just something that you do - and enjoy. You will be surprised by how easy it is to do this. For example:

• Carry your office shoes in your bag, lace up your runners and get moving. Walk briskly rather than strolling.
• Rather than driving to the shops or office, catch the bus instead. Walk to and from the bus stop, too.
• Take the stairs rather than the lift.
• Put the TV remote away. Get up and walk to the TV to change the channels.
• Rather than emailing or telephoning, walk to friend's office cubicle or home.
• If you have kids, get out and play with them. You'll all have some fun and exercise.
• Walk with a buddy. The support will keep you going and the company will turn your exercise into a social occasion.
• If you can, try to exercise in the morning to crank up your metabolism so you burn fat overall. You will metabolize food at a better rate and for longer during the day.
• Focus on how much better you feel better after you exercise. You'll do less emotional eating because exercise releases happy hormones (endorphins) into your bloodstream.
• Celebrate the milestones you achieve.
• Notice how your self-esteem improves and how good you look in your clothes.

If you really want to tone up fast, simply remember your ABCs:

• Assess your circumstances: know where you're at, right now
• Be realistic: set goals that motivate you but are also achievable.
• Commit to a regular exercise program and to your new, healthy lifestyle.

So be sure to have a go and get started today.

You may like to check these programs for more guidance on how to tone up:

• Fitness Model Program - How to look like a fitness model without being one!
• Strip That Fat - Lose up to 10 lbs in just 2 weeks!
• Truth About Abs - How to lose stubborn belly fat, get flat sexy six pack abs the right way!