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                                                                                                                                                                                                     levels in your

                                                                                                                                                                                               exercise plans relate to
                                                                          elcome to the third and                                                                                          your rate of perceived exertion
                                                                                                                                                                                          (RPE) – see the chart from month
                                                                          final part of body shape
                                                                          bootcamp! With two
                                                                                                                This monTh’s Tips                                                          one on www.healthandfitness
                                                                          months of exercise under               n Get your training kit ready before bed so      n Remember        – where 1–2 is
                                                                          your belt, you should now              you’re ready to go as soon as you get up.        – if calories in            very light effort and 10 is
                                                                          be seeing and feeling the                                                               exceed calories                  extremely hard.
                                                 changes. These last four weeks are really important,            n Set small goals. For example, decide           out, you’ll gain
                                                 because now your fitness and stamina have                       today’s workout will be high intensity           weight and vice-versa,
                                                 improved, you can train at a slightly higher intensity,         and stay focused for that hour.                  so stay active and eat well.
                                                 maximising the benefits.
                                                    During the first month, we introduced your                   n Listen to music to help you keep going         n Begin new habits – walk to work, run up
                                                 body to regular cardiovascular exercise to burn                 for longer, or to go faster.                     the stairs, carry your shopping home. All
                                                 fat and calories, and resistance work to begin                                                                   these small changes will help produce a
                                                 building strength and tone. The second month                    n Remember to stay positive and be proud         healthier and slimmer you!
                                                 was about slightly increasing the intensity. This               of yourself – every time you finish a workout,
                                                 month is about pulling it all together to make                  you’re one step nearer your goal.              n Try leaving a small amount of food
                                                                                                                                                                on your plate, and rest for five minutes
                                                                                                                 n Use your mind. Positive thoughts             before deciding whether to finish it.

                                                   This month is about                                           encourage positive action, so imagine
                                                                                                                 yourself as slimmer/fitter/stronger, or
                                                                                                                                                                This gives your body a chance to register
                                                                                                                                                                it’s full and stop you being tempted
                                                 pulling it all together                                         whatever your goal is.                         to overeat.
                                                 to make your body
                                                 the best it can be
                                                                                                              WhAT BoDY shApE ARE YoU?
                                                 your body the best it can be, and we’ve given                     APPLE                  CELERY                   HouRgLAss                     PEAR
                                                 you an extra day’s exercise, when we
                                                 encourage you to step out of your comfort                     Full bust. Tend to                                  Shoulders and
                                                                                                                                          Shoulders, waist
                                                 zone and try something new.                                   hold weight around                                  hips are a similar        Weight stored on hips,
                                                                                                                                          and hips are a
                                                                                                               abdomen and back.                                   width. Balanced           bottom and thighs.
                                                    Think about your goals. Have there been                                               similar width.
                                                                                                               Can be barrel shaped.                               proportions.
                                                 elements of this plan you’d like to continue?
                                                 Perhaps you’ve enjoyed running and could join                                            Tend to have             Curvy figure. Larger      Often has slim waist
                                                 a running club? Or do you prefer classes to the               Bottom small and flat.     ‘straight-up-and-        hourglass seen            and flat stomach.
                                                 gym? Have a strategy ready for when you                                                  down’ waist.             as voluptuous.
                                                 complete this plan to ensure you continue to
                                                                                                                                                                                             Typically narrow
                                                 improve your fitness.                                         Can have quite             Can be perceived         Tend to lose and gain     shoulders. Can lose
                                                                                                               delicate wrists            as boyish, due to

 ThE H&F shApE-Up ChAllEngE 2010
                                                    It’s sometimes difficult to stick to a plan. If                                                                weight evenly.            too much weight in
                                                                                                               and ankles.                lack of curves.
                                                 you missed more than a couple of workouts                                                                                                   face and chest.

          ody shape
                                                 in month two, stick with that plan for another

                                                 week or two before stepping up to month                                                                                                     Best features –
                                                                                                               Best features – slim       Best features – slim,    Best feature –            nicely defined back
                                                 three, because, although you need to overload                 hips and good legs.        often with lean legs.    shapely waist.            and slim arms.
                                                 the body, you also need to give it a chance to

                                                                                                                                                                                                                        PHOTOGRAPHY:; Kevin Nixon. Caroline wears: Yamarama Bound For Glory vest, £40 (
                                                 adjust and develop.

                                                                                                                                                                                                                        Ellie Gray Crop leggings, £17 ( HAIR & MAKE-UP THROUGHOUT: Claire Portman using Bobbi Brown
                                                    When you’re ready to move on, read this                    Turn to page 110 if        Turn to page 112 if      Turn to page 114 if       Turn to page 116 if

                                                 month’s tips (above), turn the pages to find                  you’re an apple.           you’re a celery.         you’re an hourglass.      you’re a pear.
                                                 the plan for your body shape, and go for it!

                                                                                                                                                                                                                        For more information about Caroline Sandry, visit her website,
                                                 Warm up                                             Cool doWn
                                                 All shapes should warm up before                    After exercise, it’s important to cool down
                                                 beginning any exercise programme. Do                and stretch. The cool-down allows the

        You’re nearly there –
        now’s the time for
                                   pART ThREE!   the following routine before each session.
                                                 March on the spot swinging your arms for
                                                 three minutes. Then circle your shoulders
                                                                                                     heart rate to come back to normal and the
                                                                                                     blood to return from the muscles to other
                                                                                                     vital organs. At the end of your session,
        a final push to get                      back 10 times, followed by circling the arms        walk slowly for five minutes before
                                                 back 10 times – make large circles. Next,           performing the following stretches.
        your best body ever!                     lift yourself up onto tiptoes and down 10
        WORDS: Caroline Sandry                   times. Then march, lifting your knees                     Hamstrings
                                                 high for one minute, or go for a brisk                    Quadriceps
                                                 five-minute walk, swinging your arms.                     Calves


108 Health & Fitness                                                                                                                                                                             Health & Fitness 109
MonTh 3

                                                                                                                                                                        ThE H&F shApE-Up ChAllEngE 2010

                                                       Overhaul your diet and
                                                                                                                                                                                     a                                   b

                                                       do compound exercises
                                                       to burn those calories!                                                                                                                                                                                                    b

                   opefully, you’ve already seen          Try to stay away from alcohol this month                                                                       1. pliÉ sqUAT WiTh                         up in front to shoulder height (b). Exhale         2. BAll pREss-Up                             lower your chest towards the floor,
                   your waistline shrink! You may       and see how much better you feel in the                                                                         fRonTAl RAisE                                and squeeze your bottom to push your              Beginners do one set of 10.                    bending your elbows (b). Exhale as you
                                                                                                                                                                        Beginners do one set of 10 reps.             body upright, lowering your hands to              intermediates do one set of 12.                press back up to start position. Your core
                   have also noticed your legs are      mornings too!                                                                                                   intermediates do two sets of 10.             the start position. Keep squeezing your           Advanced do two sets of 12.                    muscles will work to keep you stable on
                   much stronger and more toned,          By now your fitness should be much                                                                            Advanced do two sets of 15.                  buttocks throughout and keep your                 This move shapes your shoulders,               the ball.
                   and that you have stacks more        better, so we’re increasing the length of                                                                       A compound exercise for shaping              body upright.                                     upper arms and chest while working
                   energy and vitality for life.        your cardio sessions to increase calorie                                                                        bottom, thighs and shoulders.                                                                  on your core muscles.                           Training tips keep your abdominals
       The majority of apples end up that               and fat burn. Your apple toners include                                                                         Stand with your feet wide and toes            Training tips keep your tailbone                 Lie over an exercise ball, then walk your      tight, back straight and bottom tight.
                                                                                                                                                                        pointing out, dumbbells resting on your      tucked under and your abdominals                  hands out until the ball is under your         keeping your hands wider apart works
    shape due to poor lifestyle choices. We’ve          some great compound exercises and
                                                                                                                                                                        thighs, palms facing back (a). Inhale as     gently drawn in throughout. keep your             thighs or knees, or toes if advanced (a).      your chest more, and hands narrower
    addressed the need to be more active;               some use an exercise ball, which will work                                                                      you lower your body, opening your knees      shoulders back and down and use                   Keep your back straight, and inhale to         will work the triceps more.
    now it’s time to focus on other apple               your core muscles and really intensify                                                                          wide, simultaneously lifting your hands      slow, controlled movements.
    pitfalls. One of the main contenders is             your workout.
    alcohol. Alcohol is a highly calorific,
    ‘empty’ food. Your body treats alcohol                                                         OuR                                                                  a                                                             b                                                            c
    as if it were sugar and it’s likely to be               SEra tErry                           READER’S
    stored as fat around your mid-section                   ‘The second month has been
                                                            going well. I’m still finding it hard
    – the dreaded ‘muffin top’! In fact, wine
    belly or alco-pop belly might actually                  to juggle my working shifts with
    be a more fitting description, as many                  going to the gym, but I’m enjoying the
    women now consume a substantial                         workouts more and trying to fit in one                                                                       3. BAll hip lifTs &                                       of an exercise ball, hands by your sides (a). Exhale           keeping your hips high and the ball in a straight
                                                            class a week too. A couple of my friends
    amount of calories this way each
                                                            have noticed I’m losing weight, which is
                                                                                                                                                                        hAmsTRing CURls                                             and squeeze your bottom, lifting your hips in the              line (c).
    week. The good news is, if you stop                                                                                                                                 Beginners do eight of each. intermediates do                air (b). Inhale to lower half way back down and
                                                            boosting my confidence. My family and                                                                                                                                                                                                   Training tips squeeze your bottom, abdominals

                                                                                                                                                                                                                                                                                                                                                                   Caroline wears: Zoca Support vest, £23 ( Casall French Terry pants, £55 ( Asics GT-2150 Trainers, £90 (
    this (or even cut back significantly),                                                                                                                              12 of each. Advanced do 15 of each.                         continue smoothly onto the next lift. Try doing
                                                            partner are also spurring me on!’                                                                           This lifts and tones your bottom and back of the            this with single legs if you’re advanced.                      and pelvic floor as you lift, and move slowly with
    you’ll quickly see a reduction in your                                                                                                                              thighs and gives nice definition under your bottom.         n 2. Hamstring curls: Again, lift your hips up                 control. for a further challenge, try lifting your
    tummy fat.                                                                                                                                                          n 1. Hip lifts: Lie on your back with your feet on top      high and hold steady (b). Roll the ball in and out,            hands above your shoulders to increase instability.

       Apple plan                                     BEginnER
                                             (should now be able to tolerate
                                                                                     (returning from a short break
                                                                                                                                   (have trained regularly              a                                                             b                                                            c

       month three
                                                                                     or have been exercising for at
                                                    harder sessions)                                                                 for at least a year)
                                                                                           least six months)

                                             Walk with short jog intervals           Fast walk with jog intervals             Interval session. Do 45 minutes of
                    Day 1                    for 30 minutes at level 6 to 7,         for 40 minutes at level 7 to 8,          steady jogging with up to 90-second        4. hAnD plAnk                                             Start on all fours with hands under shoulders and knees        Gradually build up to 30 seconds, then a minute.
                                             plus apple toners (opposite).           plus apple toners (opposite).            fast runs at level 7 to 9 periodically.   Beginners hold for 10 seconds. intermediates and            under hips (a). Draw your tummy button in, and keep your
                                                                                                                                                                        advanced hold for up to 30 seconds.                         back and hips still as you extend one leg at a time behind      Training tips keep a neutral spine, your shoulders
                                                                                                                                                                        This is a great abdominal toner that works the core,        you to rest on your toes (b). Hold your body straight like a   away from your ears and head in line with your spine.
                                                                                                                              Jog, cycle, cross trainer or row for      shoulders and arms.                                         plank with your weight supported on hands and toes (c).        if you have a bad back, keep one knee on the floor.
                                             Row, jog or cycle for 35 minutes at     Walk/jog, swim or cycle for 30
                    Day 3                    level 6 to 7, plus apple toners.        minutes at level 7, plus apple toners.
                                                                                                                              40 minutes at level 8, plus apple
                                                                                                                              toners (opposite).                        a                                                                        b                                                          c

                                                                                     Long, steady session for 60 minutes
                                             Long, steady session for 45 minutes     at level 6 to 7, plus ab curls and       Long, steady 60-minute run or cycle
                    Day 4                    at level 6, plus plank and plié squat   oblique curls from month two toners      at level 8, plus hand plank and ball
                                             from apple toners.                      (see www.healthandfitnessonline.         press-up from apple toners.

                                             Choice of 40-minute walk,               Cross trainer, row, swim or              Row, cross trainer (or mix) or swim
                    Day 5                    swim, cycle or row at level 6 to 7,     cycle for 40 minutes at level 7,         for 40 minutes at level 7 to 8, plus
                                             plus apple toners.                      plus apple toners.                       apple toners.                              5. BAll CURls & oBliqUE TWisTs                            lumbar spine (lower back) supported on the ball, and           shoulder towards the opposite hip (c). Inhale as you go
                                                                                                                                                                        Beginners do one set of 10 of each. intermediates do        hands behind your head. Keep feet and knees hip-width          back to the start position. Exhale as you curl and twist
                                                                                     Choice of 45-minute run, swim, cross     Jog or cycle at level 7 with some         one set of 15 of each. Advanced do one set of 20 of each.   apart and parallel (a). Exhale to slowly curl head and         alternating sides.
                                             Choice of repeating day 3, or any       trainer, cycle or row at level 6 to 7,   faster intervals for 30 minutes, plus     This targets the abdominals and all the core                shoulders up, eyes looking forward (b). Inhale as you go
                    Day 7                    activity or class of your choice (ice   plus apple toners or aerobic class of    apple toners, or a class of your choice   muscles, plus the twist works into the oblique              back to start position.                                         Training tips Use slow, controlled movements.
                                             skating, dance, boxing, Pilates etc).   your choice (Step, pump, aerobics,       (try a new challenge – Spinning,          muscles of the waist.                                       n 2. Oblique twists: Start as above (a). Exhale to             Your hands support your head but don’t assist the
                                                                                     military fitness etc).                   Bikram yoga, Body Combat or similar).     n 1. Ball curls: Lie on an exercise ball with your          slowly curl your head and shoulders up, peeling one            curl up. keep your elbows wide.                            ➤

110 Health & Fitness                                                                                                                                                                                                                                                                                                                      Health & Fitness 111
MonTh 3

                                                                                                                                                                           ThE H&F shApE-Up ChAllEngE 2010

                           Up your protein intake, work on
                           your posture, and get a shapelier
                                                                                                                                                                                          a                            b

                           waist and better muscle tone!

                                                                                                                                                                            1. pliÉ sqUAT                             your knees wide (b), simultaneously
                  y now, i‘m hoping you realise        muscles. Pilates is wonderful for correcting                                                                                                                                                                 b
                                                                                                                                                                           Beginners do one set of 10 with no          lifting your hands in front to shoulder
                  the importance of exercise!          poor posture, and is great exercise for                                                                             weights. intermediates do two sets of       height. Exhale and squeeze your bottom
                  While you may have already           celery shapes as it also focuses on the                                                                             10 with weights. Advanced do two to         to push your body upright, intermediates
                  been relatively slim, you should     mid-section, helping prevent that                                                                                   three sets of 12 with weights.              and advanced lowering your hands to
                  now have more strength, energy       ‘straight- up- and-down’ waist. Try using a                                                                         This is fantastic for your bottom and       the start position. Keep squeezing your
                  and muscle tone, and those of        DVD at home, or look for a qualified                                                                                good for your thighs.                       buttocks and keep your body upright.
                                                                                                                                                                           Stand with your feet wide and toes
    you who lacked a waist should now have             teacher in your area. You can swap one of
                                                                                                                                                                           pointing out. Intermediates and              Training tips keep your tailbone
    started to see some curves as your waist           your celery toners for a Pilates session each                                                                       advanced should have a weight in each       tucked under and abdominals gently
    muscles become tighter.                            week this month if you prefer.                                                                                      hand; beginners have hands on hips (a).     drawn in. keep shoulders back and
       To build and keep those lovely muscles,                                                                                                                             Inhale as you lower your body, opening      down and use controlled movements.
    you need to look at your diet. Soon after                                                                                                                                                                                                                       c
    your training sessions, you must eat a small
    amount of good-quality protein with some
                                                           annEkE Hak                             OuR
    healthy carbs. Try sliced turkey with a sliced
                                                           ‘I’ve found this month much
                                                                                               RE ADER’S                                                                                                                                                             4. BAll pikE                               and using your abs (b). Inhale and
                                                           tougher because the exercises
    apple, a glass of milk with a few almonds, or          have stepped up a notch. I          PROGRESS                                                                                                                                                             Beginners do one set of eight.               roll the ball back. Advanced exercisers
                                                                                                                                                                                                                                                                    intermediates do one set of 12.              start with the ball closer to your feet
    rye crispbread with cottage cheese. This               found the dolphin especially                                                                                                                                                                             Advanced do one set of 15.                   and keep your legs straight as you
    will help recovery, keep your energy levels            hard, but I found the plank hard in                                                                                                                                                                      A fabulous exercise for the abs and          ‘pike’ up (c).
    up and metabolism boosted.                             the first month, so that doesn’t suprise                                                                                                                                                                 hip flexors as well as working the
       Celery shapes can suffer from poor                  me. I’m persevering though, and although                                                                                                                                                                 shoulders and back.                           Training tips keep your hands

                                                                                                                                                                                                                                                                                                                                                              Caroline wears: Casall Boxback with print tank, £39.95 ( Ellie Gray Crops leggings, £17 ( Asics GT-2150 trainers, £90 (
    posture, so try to perform your exercises              I haven’t noticed much change to my                                                                                            a                                b                                        Lie on an exercise ball and roll yourself    shoulder-width apart and your
    in front of a mirror and stand tall with your          body shape, I feel leaner and more                                                                                                                                                                       out until the ball is under your thighs or   shoulders away from your ears.
    shoulders back and down. Your toners this              toned. I think in a month’s time I’ll be                                                                                                                                                                 knees. Inhale to prepare (a). Exhale,        keep drawing your navel to your
                                                           noticing big differences.’                                                                                                                                                                               draw your abs in and draw the ball           spine throughout. Use slow,
    month work on your core and shoulders,                                                                                                                                                                                                                          towards your arms by lifting your hips       controlled movements.
    and will help strengthen your postural                                                                                                                                  2. TRiCEps pREss BACk                     neutral spine. Lift your elbows high
                                                                                                                                                                           Beginners do one set of 12.                 behind you (a). Exhale as you press the
                                                                                                                                                                           intermediates do two sets of 10.            dumbbells back (b). Inhale as you bring
                                                                                                                                                                           Advanced do two to three sets of 12.        them forward.

       Celery plan                                   BEginnER
                                            (should now be able to tolerate
                                                                                    (returning from a short break or
                                                                                                                                    (have trained regularly
                                                                                                                                                                           Targets the back of the upper arms.
                                                                                                                                                                           Stand with feet hip-width apart and          Training tips keep your abdominals

       month three
                                                                                    have been exercising for at least                                                      dumbbells by your sides. Bend your knees    drawn in. Use controlled movements
                                                   harder sessions)                                                                   for at least a year)                 and flex forward from the hips, keeping a   and keep upper arms high and still.          a
                                                                                              six months)

                                            Brisk walk with light dumbbells,        Jog at level 6 to 7 with short bursts
                                                                                                                               Run for 45 minutes at level 7 to 8,
                   Day 1                    or try Nordic walking with poles        of running at level 9 for one to two
                                                                                                                               plus celery toners (opposite).
                                            for 35 minutes at level 6 to 7.         minutes, for a total of 40 minutes.

                                                                                                                               Mini triathlon! At the gym, run for 15
                                            Cycle, row or swim at level 7           Jog, brisk hill walk, row or cycle, or a   minutes, cycle for 10 minutes and            a                 b                            c
                   Day 3                    for 40 minutes, plus celery             mixture, for 40 minutes at level 7, plus   finish with a swim for 20 minutes. If
                                            toners (opposite).                      celery toners (opposite).                  this isn’t possible, use a mix of cardio
                                                                                                                               for 45 minutes at level 7 to 8.
                                            Swim or jog for 35 minutes at level     Steady session – one-hour jog, fast        Cycle or jog for 45 minutes at                                                                                                        5. siDE BEnD                               hips upwards (imagine they are being
                                            6, plus celery toners from this         walk, swim or cycle at level 6 to 7,       level 7, plus celery toners
                                                                                                                                                                                                                                                                    Beginners do one set of six.                 lifted up in a sling) squeezing inner
                   Day 4                    month and last month (see www.          plus plié squats and triceps press
                                                                                                                               from month two (see www.
                                                                                                                                                                                                                                                                    intermediates do one set of eight.           thighs together and reaching top arm
                                            from celery toners.                        and opposite.                                                                                                                        Advanced do one set of 10.                   overhead (b). Inhale as you bend your
                                                                                                                                                                            3. lUngE TWisT                            front of you to shoulder height with         This works the core and shoulder             knees, return your hip back to the floor
                                                                                    Interval session on cross trainer          Interval run at a steady pace (level        Beginners do one set of eight.              straight arms (b). In the lunge position,    area and is great for toning the waist.      and your hand back to your knee.
                                            Cross train or a mix of cardio at the                                                                                          intermediates do one set of 10.             twist your shoulders and upper body to
                                                                                    or treadmill (or outdoors) for 45          7), with one- to two-minute bursts of                                                                                                Sit on one hip with your knees bent
                   Day 5                    gym for 35 minutes at level 6 to 7,
                                                                                    minutes, plus celery toners or a           fast running at level 9 for a total of 35   Advanced do one set of 15.                  the side of your front foot (c). Return to   and the top leg opened, foot flat on          Training tips keep your hips
                                            plus celery toners.                                                                                                            This is a compound exercise that            centre and step your feet back together.     the floor. Your body is supported on         stacked throughout (one hip on top of
                                                                                    Spinning class.                            minutes, plus celery toners.
                                                                                                                                                                           works your bottom and thighs at the         Swap sides.                                  your arm – hand in line with the hip         the other). imagine a sheet of glass in
                                                                                                                                                                           same time as the shoulders and waist.                                                    and a little away from the body (a).         front of your hips and keep both hip
                                                                                    Repeat day 4 or choose a class
                                                                                                                               Take a class and push your limits!          Stand tall with feet hip-width apart,        Training tips keep your spine in            Inhale to prepare and lengthen the           bones touching the glass. keep your
                                            Activity or class of your choice!       or activity of your choice. Why not
                   Day 7                    Try skating, dancing or climbing.       try a swimming lesson to improve
                                                                                                                               Try military fitness, boxing, circuits      holding a dumbbell as shown (a). Take a     neutral. When you lunge, ensure the          supporting arm, drawing the torso            abdominals gently drawn in and the
                                                                                                                               or a group run.                             large step forward, bending both knees to   front knee doesn’t go beyond the toes.       away from the floor and your shoulder        supporting shoulder away from
                                                                                    your technique?                                                                        a right angle and lifting the dumbbell in   Don’t twist if you have back problems.       away from the ear. Exhale to lift your       your ear.                               ➤

112 Health & Fitness                                                                                                                                                                                                                                                                                                                   Health & Fitness 113
MonTh 3

                        Hour                                                                                                                                             Toners
                                                                                                                                                                         ThE H&F shApE-Up ChAllEngE 2010
                                                                                              Why not try a
                                                                                              new class to keep
                                                                                              you motivated?

                         glass                                                                                                                                           a                                                   b


                                                                                                                                                                          1. pilATEs 100                                    and begin to beat your arms as if pressing down
                 ou lovely hourglasses should be         you, try a fun new class such as Jukari                                                                         Beginners keep legs bent. intermediates and         on springs. Inhale for five arm beats and exhale
                 seeing a little less of your curves     (Reebok’s flying trapeze class), Nike’s                                                                         advanced keep straight legs.                        for five arm beats, building up to 100 beats. Keep
                                                                                                                                                                         This is a great abdominal toner that flattens and   your abdominals contracted throughout, and
                 by now. last month, we                  Dynamic yoga, which is a fabulous
                                                                                                                                                                         strengthens the entire abdominal and core area.     don’t let your back arch.
                 encouraged you to keep a food           all-round workout, or Zumba, an aerobic                                                                         Lie on your back, contract your abs and bring
                 diary, and this should have             workout using Latin dance.                                                                                      both knees up to a right angle. Exhale and lift      Training tips keep your stomach flat and your
                 highlighted areas where you                Your toners this month work on your                                                                          your head, shoulders and arms off the floor (a).    spine in neutral. start with 50 breaths and build
    can improve your diet. You’re lucky you’re           chest and upper back (to prevent that ‘bra                                                                      Intermediate and advanced straighten your legs,     up. keep your shoulders away from your ears.
    in proportion (perhaps just slightly larger          overhang’) and will challenge your abs and
    proportions than you’d like!) and your body will     core to emphasise your ‘nipped-in’ waist.                                                                                                                                                                                b
    generally lose weight all over, giving you a slim    For more great core exercises, try a
    waist without losing too much from your bust.        Pilates class or DVD at home.                                                                                   a                                                   b
       If your hourglass curves were out of                                                                                                                                                                                                                                        4. BAll CURls
    control because you didn’t really enjoy                                                     OuR                                                                                                                                                                               Beginners do one set of 10. intermediates do two sets
    exercise, or you’re not good at sticking to              BEx daviSon                      READER’S                                                                                                                                                                            of 10 to 15. Advanced do two sets of 15 to 20.
    a routine, why not take up a new activity,               ‘The second month has been       PROGRESS                                                                                                                                                                            This works the entire abdominal area including the waist.
                                                             a lot easier, but the results are                                                                                                                                                                                    Lie on an exercise ball with your lower back supported on
    such as netball (great for shaping your
                                                             slower. It feels more like a lifestyle                                                                                                                                                                               the ball, and hands behind your head. Feet and knees
    legs), hockey (fab for legs and abs), rowing                                                                                                                                                                                                                                  hip-width apart and parallel. Exhale to slowly curl your head
    (tightens your waist and defines your                    change than a quick fix and I’m feeling
                                                                                                                                                                                                                                                                                  and shoulders up, eyes looking forward. Inhale as you go
                                                             more energised and less chubby. It can be                                                                    2. BAll ChEsT pREss                               under and lift your hips to form a straight
    shoulders), tennis (show off your newly                                                                                                                                                                                                                                       back to the start position.
                                                             hard planning exercise and a good diet

                                                                                                                                                                                                                                                                                                                                                           Caroline wears: Yamarama I'm Inspired vest, £40 ( Casall French Terry pants, £55 ( Asics GT-2150 trainers, £90 (
    toned legs in a cute skirt!), or rugby (great                                                                                                                        Beginners do one set of 10. intermediates           line. Bring your arms out so your elbows are
                                                             when you work long hours, but the pounds                                                                    do two sets of 10. Advanced do two to               in line with your shoulders (a). Exhale and           Training tips Use slow, controlled movements. Your
    all-round conditioning and a perfect                     are slowly coming off. Having a goal is                                                                     three sets of 12.                                   push the weights up, straightening your              hands support your head but don’t assist the curl up. keep
    stress-buster!). Not only will you get fit and           helping me focus and give it all I’ve got.’                                                                 This shapes and tones the chest and arms            arms (b). Inhale to bend your elbows and             your elbows wide.
    toned, you could make a new social circle.                                                                                                                           while toning your back and bottom.                  lower the weights.
    If team sports are too committed for                                                                                                                                 Sit on the ball holding your dumbbells and           Training tips keep your hips up to
                                                                                                                                                                         carefully roll out until your head and shoulders    work your bottom. Use slow, controlled
                                                                                                                                                                         are supported on the ball. Tuck your tailbone       movements, particularly on the way down.

      hourglass plan                           BEginnERs (should now be
                                                                                      (returning from a short break or
                                                                                                                                    (have trained regularly                                                                              3. BAll hip lifTs
       month three                            able to tolerate harder sessions)       have been exercising for at least
                                                                                                six months)
                                                                                                                                      for at least a year)                                                                              & hAmsTRing CURls
                                                                                                                                                                                                                                        Beginners do eight of each.               a
                                                                                                                                                                                                                                        intermediates do 12 of each.
                                                                                                                                                                         a                                                              Advanced do 15 of each – try
                                                                                                                               Steady running session for 50
                                              Easy jog with walk breaks if needed                                                                                                                                                       single legs on hip lift.
                     Day 1                    for 30 minutes at level 6 to 7.
                                                                                      Jog for 35 minutes at level 7 to 8.      minutes at level 8, plus Pilates
                                                                                                                                                                                                                                        great for shaping your bottom and
                                                                                                                               100 from toners (opposite).                                                                              back of the thighs, this gives nice
                                                                                                                                                                                                                                        definition under your bottom. Also
                                                                                                                                                                                                                                        works on core stability.
                                              Cross trainer, swim or cycle for        Hilly walk on treadmill or outside for   Cross train, jog, row, or 15 minutes                                                                     n 1. Hip lifts: Lie on your back with
                     Day 3                    35 minutes at level 6 to 7, plus        50 minutes at level 6, plus hourglass    of each for 45 minutes at level 7 to 8,                                                                  your feet on an exercise ball, hands by   b
                                              hourglass toners (opposite).            toners (opposite).                       plus hourglass toners.                                                                                   your sides (a). Exhale and squeeze
                                                                                                                                                                                                                                        your bottom, lifting your hips. Inhale
                                                                                                                               Cycle or fast walk with jog intervals                                                                    to lower half way back down (b) and
                                              Cross trainer and/or rower for          Swim, cycle, row or cross trainer        and/or hills for 35 minutes at level 7,   b                                                              continue smoothly on to next lift. Try
                     Day 4                    30 minutes at level 6 to 7, plus        for 40 minutes at level 7, plus          plus hourglass toners from last month                                                                    single legs if you’re advanced.            5. ThE DART
                                              hourglass toners.                       hourglass toners.                        (see www.healthandfitnessonline.                                                                         n 2. Hamstring curls: Again, lift         Beginners do one set of six. intermediate and advanced
                                                                                                                      and this month.                                                                                   your hips up high and hold steady.        do one set of eight.
                                                                                                                                                                                                                                        Roll the ball in and out, keeping your    This works the upper back and is great for both posture
                                                                                      Run for 45 minutes at level 7 with                                                                                                                hips high and the ball in a straight      and strength.
                                              Pilates class, Bikram yoga class,       one-minute intervals at level 9, plus    Run for 30 minutes as fast as is
                                                                                                                                                                                                                                        line (c). As you advance, try a           Lie on your front, hands down by your sides, legs together
                     Day 5                    or weights class, or see above for      a choice of five hourglass toners        comfortable at level 8, plus
                                                                                                                                                                                                                                        single-leg curl.                          (a). Inhale and draw your shoulders away from your ears.
                                              other ideas.                            from all three months (see www.          hourglass toners.                                                                                                                                  Exhale and lift your head and shoulders from the floor,
                                                                                                                                                                                                                                         Training tips squeeze your               reaching your hands down towards your toes. Inhale to hold
                                                                                                                                                                                                                                        bottom, abdominals and pelvic floor       yourself in the up position (b). Exhale to return to the floor.
                                                                                      Class of your choice for 60 minutes –    Class or activity of your choice –        c
                                                                                                                                                                                                                                        as you lift, and move slowly with
                     Day 7                    As day one, plus hourglass toners.      Bikram yoga/Spinning/pump, boxing        try something new and challenging                                                                        control. for a further challenge, try      Training tips Try not to over-arch your lower back –
                                                                                      or something new (see above).            (see above).                                                                                             lifting your hands above your             draw your tummy button off the floor as you exhale and
                                                                                                                                                                                                                                        shoulders to increase instability.        lift up, keeping your tailbone tucked under.                       ➤

114 Health & Fitness                                                                                                                                                                                                                                                                                                                Health & Fitness 115
MonTh 3

                                                                                                                                                                          ThE H&F shApE-Up ChAllEngE 2010



                                                                                                                                                                          a                                                 b
                                                         Do long, steady workouts
                                                         to burn calories without                                                                                                                                                                                               c
                                                         building bulky muscle                                                                                             1. CAT pREssEs                                  a see-saw (b). Exhale and press back up.
                                                                                                                                                                          Beginners do one set of eight to 10 of            Continue for the first set.
                                                                                                                                                                          each. intermediates do one set of 12 of           n 2. Change your hand position so hands

                                                                                                                                                                          each. Advanced do one set of 15 of each.          are wider and fingertips point slightly
                                                                                                                                                                          This is fab for toning the back of the            inwards. Extend your left leg out behind
                     fter doing last month’s             So, for this month, our focus is on longer,                                                                      upper arms and also works the back                you. Inhale and allow elbows to poke out
                     exercises and following a           steady workouts to burn fat and calories                                                                         of the body and bottom.                           to the sides as you lower your chest
                                                                                                                                                                          n 1. Kneel on all fours, feet and knees           between your hands. Exhale to press back
                     healthy eating plan, you            without building bulk.
                                                                                                                                                                          hip-width apart. Extend your right leg out        up. Continue for second set.                                                                d
                     should be starting to see              Your pear toners this month include the                                                                       behind you at hip height (a). Keep your
                     more balance in your body.          reverse lunge – great for sculpting the back                                                                     elbows close in to your sides and inhale           Training tips lower your chest, not
                     This month we’re aiming to          of the thighs and bottom, more leg                                                                               as you slowly lower your chest down               your face, between your hands so your
    build shape in your upper body and slim your         slimmers, plus exercises to sculpt your                                                                          between you hands, your foot lifting like         arms are weight bearing.
    lower body with a mix of high-intensity cardio       shoulders and strengthen your core.
    exercise and some longer, steady sessions.              Drink plenty of water and try green tea                                                                                                                                                                                         e
       This month, it’s time to lace up your             (which is rumoured to help burn fat). You
    running shoes! Running regularly over                could also try dry-brushing your body
    distance (as opposed to sprinting) is a sure fire    daily with a firm body brush to help
    route to slimmer legs (think of Paula Radcliffe      eliminate toxins and cellulite.             OuR                                                                                                                                                                   4. siDE lEg kiCk &                          pelvis (b). Exhale and press your leg back
    or any distance runner). We all have a mixture                                              READER’S                                                                                                                                                                  siDE lEg CiRClEs                              – again keeping your torso and hips still
                                                                                                                                                                                                                                                                          Beginners do eight of each on both
                                                                                                                                                                                                                                                                                                                        (c). Continue in time with your breath for
    of slow-twitch and fast-twitch muscle fibre,
                                                             Holly WHitE
                                                                                                                                                                                                                                                                          sides. intermediates and advanced             the required reps.
    and steady running trains your slow-twitch                                                                                                                                                                                                                            do 10 of each on both sides.                  n 2. Side leg circles. Stay on your right
    muscle fibres. These fibres are recruited in             ‘I feel more confident, especially                                                                                          a                              b                                                 These are pilates exercises that              side and lift onto your elbow. Lift your left
    steady-paced endurance work and the fibres               at the gym, which used to be my most                                                                                                                                                                         lengthen and tone your legs and hips          leg and circle forwards (d), then back (e).
    don’t increase in size when trained. Fast-               feared place. My body wobbles less,                                                                                                                                                                          while working your core stability.            Repeat both exercises on your right leg.

                                                                                                                                                                                                                                                                                                                                                                        Caroline wears: Casall Performance Print tank, £39.95 ( Ellie Gray Crops leggings, £17 ( Asics GT-2150 trainers, £90 (
    twitch muscle fibres are recruited by dynamic            I’m more toned and I’ve lost two inches                                                                                                                                                                      n 1. Side leg kick. Lie on your right
                                                             from my hip area. I’m proud I’ve stuck                                                                                                                                                                       hand side with your feet about eight           Training tips keep your hips and
    exercise, such as sprinting, plyometrics (think
                                                                                                                                                                                                                                                                          inches in front of your hips, head on your    back as still as possible to work your
    of jumping off a step) or long jump and these            with the plan and amazed at what
                                                                                                                                                                                                                                                                          right hand and your left leg held up at hip   deep core muscles. keep your waist
    fibres do increase in size – think of the                can be achieved. One month to go!’                                                                            2. REvERsE lUngE WiTh                           and bend both knees to an approximate         height (a). Inhale and sweep your leg         long and shoulders away from your
    powerful thighs of a gymnast or top sprinter.                                                                                                                         lATERAl RAisE                                     right angle (one smooth movement). At         forward without moving your spine or          ears, plus tummy gently drawn in.
                                                                                                                                                                          Beginners do one set of 10.                       the same time, lift arms sideways out to
                                                                                                                                                                          intermediates do two sets of 8.                   shoulder height, palms facing down (b).
                                                                                                                                                                          Advanced do two sets of 12.                       Step your feet back together and lower                                                           5. singlE sTRAighT
        pear plan
                                                                                                                                                                          A great compound exercise for the legs            your arms. Alternate your legs.                                                                 lEg sTRETCh
                                                                                       BEginnER/inTERmEdiATE                     inTERmEdiATE/AdvAnCEd                    and bottom, which also gives your
                                               BEginnERs (should now be                (returning from a short break or                                                                                                                                                                                                     Beginners keep legs bent if needed
                                                                                                                                      (have trained regularly             shoulders shape and definition.                    Training tips keep your chest lifted         a                                                 and do 12 reps. intermediates keep

       month three
                                              able to tolerate harder sessions)        have been exercising for at least                                                  Stand tall with feet hip-width apart with a       and abdominals drawn in. Ensure your
                                                                                                                                        for at least a year)                                                                                                                                                                legs straight and do 16 reps. Advanced
                                                                                                 six months)

                                                                                                                                                                                                                                                                                                                                                                        With thanks to Fitness First for supporting the challenge. To find a Fitness First gym near you, visit
                                                                                                                                                                          dumbbell in each hand, down by your               front knee stays over your ankle and                                                            do 20 reps with straight legs.
                                                                                                                                                                          sides (a). Step back with your right leg          foot as it bends forward.                                                                       This is a great pilates exercise to
                                                                                                                                 Run for 35 minutes at a reasonably                                                                                                                                                         strengthen your core, flatten your
                                                                                       Jog for 35 minutes, doing faster
                                                                                                                                 fast pace (level 8), plus do reverse                                                                                                                                                       tummy and work your thighs.
                    Day 1                     Jog at level 6 to 7 for 30 minutes.      two-minute intervals at level
                                                                                                                                 lunges and side kicks from toners                                                                                                                                                          Lie on your back with knees bent and
                                                                                       6 to 8 periodically.
                                                                                                                                 (see opposite).                                                                                                                                                                            hip-width apart, feet flat on the floor.
                                                                                                                                                                                                                                                                                                                            Exhale and engage your abdominals
                                                                                       Brisk walk for 45 minutes with            Run, cross trainer, swim or row                                                                                                                                                            as you lift one leg at a time until your
                                              Brisk walk/jog/cross trainer                                                       for 45 minutes at level 7 to 8, plus                                                                                                                                                       knees are above your hips and bent
                                                                                       one-minute skipping intervals                                                                                                                                                      b
                    Day 3                     for 40 minutes at level 6 to 7,
                                                                                       every five minutes at level 6 to 8,
                                                                                                                                 pear toners from this month
                                                                                                                                                                                 a                       b                              c
                                                                                                                                                                                                                                                                                                                            to 90˚. Exhale and flex your head
                                              plus pear toners (see opposite).                                                   and month two (see www.                                                                                                                                                                    and shoulders up off the floor (a).
                                                                                       plus pear toners (see opposite).                                                                                                                                                             Straighten your legs, and exhale to
                                                                                                                                                                                                                                                                                                                            scissor one leg towards the floor and
                                                                                                                                                                                                                                                                                                                            the other in towards your face (b).
                                              Long steady brisk walk for 60 minutes,   Steady jog, run or fast walk for          Long steady run for 60 minutes                                                                                                                                                             Switch legs in a controlled but swift
                    Day 4                     plus pear toners.                        60 minutes at level 6.                    at level 7.                                                                                                                                                                                movement (c), exhaling as you
                                                                                                                                                                           3. siDE sqUATs WiTh                             your knees into a deep squat (b). Stand                                                         lower each leg. Keep your head and
                                                                                                                                                                          Toning BAnD                                       back up tall and bring your feet back to                                                        shoulders lifted and abdominals flat.
                                                                                                                                 Cross trainer or run for three minutes   Beginners do eight each way.                      hip width. Alternate legs (c), or take, for                                                     Advanced exercisers can try with
                                              Brisk walk with one- to two-minute       Cross trainer or rower (jog/walk if                                                                                                                                                c
                                                                                                                                 at a moderate pace, then two             intermediates do 12 each way.                     example, 10 steps left then 10 right.                                                           your hands behind your head for
                    Day 5                     jogging intervals every five to six      no gym) at level 7 to 8 for 45 minutes,
                                                                                                                                 minutes hard, for six sets at level      Advanced do 16 each way.                                                                                                                          an added challenge.
                                              minutes for 45 minutes at level 7.       plus pear toners.                                                                  This will work your bottom and outer               Training tips if you don’t have a
                                                                                                                                 7 to 9, plus pear toners.
                                                                                                                                                                          hip/thigh plus the whole of your legs.            band, you can do this without – do                                                               Training tips The challenge
                                                                                       Repeat day 4 or choose a one-hour         Long, steady session (run, row or        Tie a band around your lower legs, so it’s        a side-step and squat. in the squat                                                             is to keep a neutral spine and flat
                                              Swim, class or activity (e.g. ice        class, such as dance or aerobics, or      swim) for one hour at level 7, or try    taut when your feet are hip-width apart.          position, stick your bottom out as if                                                           abdominals throughout, so pay
                    Day 7                     skating) for one hour.
                                                                                       try a new challenge such as indoor        a new challenge, such as rowing          Lift your left leg and step to the left           perching on the edge of the loo!                                                                attention to your spine and ensure
                                                                                       climbing (great for sculpting your        on open water, military fitness or       (pressing out against the resistance of           keep your shoulders back and abs                                                                it stays still as you move your lower
                                                                                       upper body).                              indoor climbing.                         the band, a). As your left foot lands, bend       gently drawn in.                                                                                leg towards the floor.              n

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