The thought of squeezing yourself into a bikini after one too many months spent eating every sugary treat within arms reach can conjure up many terrifying images of wobbly bits, saggy bits and flat bits poking through unforgiving strings of lycra. To help you bare your skin with pride this summer we've asked celebrity personal trainer and ‘body genius', Mark Anthony to share with us his 10 top tips to getting a body to die for. Read on for his tried and tested methods to toning up and sculpting your body ready for the beach.

Round house squat
From a standing position, take a wide stance, with your feet wider than your shoulders and your toes turned out at 11 and 1 o'clock. Keeping one leg still and fixed, raise the other leg to perform a round house action carefully positioning the leg back to its start position. Once you have performed the desired amount of repetitions, swap sides. Beginners should perform three sets of 12 on each side, intermediates perform three sets of 15, and advanced perform three sets of 20 with weights.

Stiff legged dead lift
From a standing position grab hold of a pair of dumbbells, palms of your hands facing your thighs and your knees soft. Keeping your back straight lean forward slowly, keeping your arms straight and close to your thighs. Feel the stretch in your legs (hamstrings) and slowly come back to starting position squeezing your glutes. Perform this exercise under control for the desired amount of sets and repetitions. Beginners perform three sets of 12 with light weights, intermediate perform three sets of 15 with light weights and advanced perform three sets of 20 with heavier weights

Keep Your Body Guessing
In order to stay motivated and stop your body getting used to the same routine, it's important to change your workouts regularly. For example, in one week, follow a treadmill session with upper body strength training, switching to lower body and then back to upper body again. The following week, switch things around again. You'll see faster results and you won't get bored.

One arm row
Steady yourself with one hand on a chair, and pick up a light dumbbell with the other then bend your knees and slowly lean forward. Making sure that the hand with the dumbbell is in line with the shoulder, gently pull the weight in towards your hip and squeeze the shoulder blade before slowly moving back to the starting position making sure that the arm is straight but not locked. Perform the desired repetitions and then change and do the other side. Beginners perform three sets of 12 light weights, intermediates do three sets of 15 light weights, and advanced perform three sets of 20 with heavier weights.

When it starts to bite - keep going!
In order to get real results, you've got to go all out. When exercises start to burn, push on through a few more repetitions. Really push yourself to the limit, which will take your body into anaerobic mode. This is when you'll see a real change.

Push ups
Position your hands shoulder-width apart with your arms tucked in towards your sides. Make sure you are either on your knees or toes in the full push up position. Lower your body slowly bending at the elbow joints until you are close to the floor. Push you body back to the start position and repeat the movement. Beginners should try to complete three sets of 10 to12 box push-ups on your knees and over time slowly increase the level of difficulty until you can do three sets of 12 to 20 reps of full push-ups with short rest intervals.

Don't be afraid to snack
In order to change your body shape, you need to keep your metabolism high. This means snacking between three balanced meals. Ideal snacks include cottage cheese on Ryvita or a handful of apricots with some unsalted nuts.

Dips
Sitting down on the floor place the palms of your hands behind you, your knees bent at 90 degrees and your feet firmly on the floor. Now lift your pelvis up, bend the elbow joints and perform a dipping action with the body, isolating the muscles in the back of your arms. Try to do three sets of 10 to 12 reps.

Waist workers
Lie down on the floor with both legs bent at a 90 degree angle. With your feet placed firmly on the floor, lift your heels up. Place your left hand behind your head and neck for support and then reach with your right hand towards your left knee. Raise your upper body and continue reaching around your left knee with your right hand in an anti clockwise motion. Change arms after completing each set. Exhale with each rise. Beginners should try to do two sets of 10, intermediates do three sets of 12 and advanced do three sets of 20.

Keep it simple
Walking is by far the best exercise if you don't want to spend any money. Not only is it incredibly easy to do, if you walk fro 20 minutes a day for five days a week without any change in diet, you will reduce your body fat by 14 pounds over the course of the year.

Mark Anthony is also the UK's first trainer to launch his celebrity endorsed ‘London 6 Week Body Plan' through an iTunes apps package for download directly onto your iPhone, iPod Touch or iPad. Each of the six podcast sessions focuses on a specific body part and can be easily downloaded from the web, either separately or as a package. To find out more about the package and download the plan visit www.markanthonysuk.com

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