get in shape with caroline sandry

bootcampFind a plan to suit your body shape and transform your silhouette in just three months!By Caroline Sandry

Body shapeThe H&F Shape-up Challenge 2010

104 Health & Fitness

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RPE EFFORT LEVEL% OF MAX

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0 Extremely light 40–50 Very easy, able to fully converse.

1–2 Very light 50–60 Breathing somewhat harder, but still able to converse easily.

3–4 Fairly light 60–65 Feeling slightly breathless, harder to converse.

5–6 Somewhat hard 65–75 Difficult to converse. Breathing faster and beginning to sweat.

7–8 Hard 75–85 Breathing heavily, sweating heavily.

9 Very hard 85–95 Breathing difficult, hard to maintain level.

10 Extremely hard 95–100 Unable to continue for very long, may feel nauseous.

How to use tHe plan1. Using the table (right), identify your body shape.2. Write down your measurements: BMI (see below), weight and/or body-fat percentage if you have body fat scales available. 3. Turn to the page for your shape and follow the instructions to shape up!4. Each month, before you begin your new plan, note your new measurements and statistics in the box provided.5. To get the best results, make sure you’re training in the correct zone by using our RPE chart (right).

Body Mass Index (BMI)Body mass index (or BMI) is used to estimate body composition and is calculated by dividing your weight in kilograms by the square of your height in metres.

BMI = weight (kg) / height (m²)underweight = <18.5 normal weight = 18.5–24.9Overweight = 25–29.9 Obese = BMI of 30 or greater

waIst-to-HIp ratIoThis is another way of judging whether your weight is healthy. You can work out your waist-to-hip ratio by dividing the measurement of your waist by that of your hips. For women, 0.85 or less is considered safe, and the higher the number above this, the greater your risk of heart disease.

Body shape

WhaT BODY Shape aRe YOu? APPLE CELERY HOuRgLASS PEAR

Full bust. Tend to hold weight around abdomen and back. Can be barrel shaped.

Shoulders, waist and hips are a similar width.

Shoulders and hips are a similar width. Balanced proportions.

Weight stored on hips, bottom and thighs.

Bottom small and flat.Tend to have ‘straight-up-and-down’ waist.

Curvy figure. Larger hourglass seen as voluptuous.

Often has slim waist and flat stomach.

Can have quite delicate wrists and ankles.

Can be perceived as boyish, due to lack of curves.

Tends to lose and gain weight evenly.

Typically narrow shoulders. Can lose too much weight in face and chest.

Best features – slim hips and good legs.

Best features – slim, often with lean legs.

Best feature – shapely waist.

Best features – nicely defined back and slim arms.

Rpe (RaTe OF peRCeIVeD eXeRTIOn) ChaRT

Welcome to the H&F body shape bootcamp! Our three-month new year shape-up plan is all about making the most of yourself – maximising

your positive attributes and ironing out your problem areas. Whether you want to slim your thighs or trim your waist, we have the plan for you!

No two women are the same. We’re all different shapes and sizes, and respond differently to diet and exercise. Some women have large bottoms but thin arms, others may have slender legs, but feel that if they so much look at a piece of cake, their waistband increases by an inch! That’s why we’re giving you a workout that’s tailor-made for you.

Most women are one of four body shapes – apple (weight around middle), pear (weight on hips and thighs), celery (straight up and down) or hourglass (curvy). By identifying your body shape and following the

programme we’ve created for that shape, you’ll be maximising the benefits of your precious time spent exercising. Whether you want to sculpt your waistline or balance out a big bottom and thighs with a slim upper body, we have a plan to suit you.

Take a good, honest look at your body (in your underwear in front of the mirror), then check the box below and identify your body shape plan. We’re picking on the areas you want to change now to identify a plan of attack, but after this we’ll only make kind statements about our bodies.

Once you’ve identified your body shape, you can start following the plan to suit you. Body shape bootcamp will run for three months, giving you enough time to achieve your fitness and body-shape goals.

Each month, you’ll find a mixture of cardiovascular moves and toning or resistance exercises for your shape. We’ll give you options for your cardio sessions to cater

for gym bunnies and nature lovers alike; varying your sessions as much as possible will help keep your body challenged.

The cardio portion of the plan will help you burn calories and fat, lose excess weight and increase your fitness. The resistance part of the plan will help you tone up and sculpt your body to balance out your proportions. Resistance training also plays a vital part in weight loss, as building muscle can rev up your metabolism, helping you burn more calories throughout the day. We will also give you lifestyle tips and diet advice to help you make the very best of yourself.

Every month we’ll adjust your plan and add progressions and new focus areas to keep up the momentum and maximise results. As your body adapts to the workout plan, we’ll up the intensity and add new challenges. Join our four readers who’ll be doing the plan and follow their progress. Get started now and you’ll soon be enjoying a great new body!

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Health & Fitness 105

Do you always gain weight around your middle? Rediscover your waist and a new slim, fit you with this tailored programme for apple shapes

Apple

as an apple shape, you store your excess fat on your mid section and bust. This type of fat, known as ‘android obesity’, puts you at higher risk of hypertension, type 2 diabetes, coronary artery

disease, and premature death than those with a pear shape (where fat is deposited on the hip area). a waist measurement of over 35 inches for a woman puts her at high risk of all of the above diseases, so get your tape measure out! The good news is apple shapes normally respond well to training and can see fast results.

The goal of your apple plan is to reduce your waist and body fat, as well as boosting your heart health and reducing fat around your inner organs. We’ll do this by focusing on cardio work to burn calories and fat. The resistance portion of the plan targets the mid section to tone your abdominals (it will also help lower your risk of back pain; having a protruding stomach puts extra pressure on

the spine) and we’ll be working to build muscle tone, particularly in the legs as this will help to boost your metabolism.

As an apple, you should take care to protect your (often delicate) ankles and knees, particularly if you’re very overweight. If this is the case, rowing machines and cross trainers are a great choice for cardio work as they support your bodyweight, reducing impact on your joints. These two machines also recruit multiple muscles (upper and lower body simultaneously) boosting your calorie burn. Swimming and walking are other good low-impact options, especially for beginners. Get some new trainers to cushion your joints, and pre-condition your legs with calf raises and stretches. If you’re not overweight and are already fit, you can add running into your routine.

Meet our readerName: Sera Terry

Age: 29 Height: 162cm (5ft 4”)

Weight: 86.5kg (13st 9lb)

‘Even though I’m duty manager of a leisure

centre, I find it hard to find time to exercise

because I have to work lots of different shift

patterns. This affects my motivation because

I often feel too tired to exercise, although I do

go swimming when I can. My shift work also

determines how I eat. If I’m working late

shifts, I’ll cook lots of pasta dishes for

lunch and dinner, or I’ll have chicken,

mashed potatoes, chips and some

vegetables on regular working days.

Breakfasts often consist of bacon and

sausage baguettes or Crunchy Nut

Cornflakes, and I snack on chocolate

and crisps, but I’m more prone to

eating junk food at the weekends.

I’m a typical apple shape – when I

put weight on, it generally goes to

my stomach, back, arms and bust,

which doesn’t help because I'm

already big busted. My ankles are

also generally week due to

reccurring injuries. My main goal is

to slim down my stomach and bust

and change my eating habits for the better.’

The goal of the apple plan is to reduce your waist and body fat and boost your health

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114 for your apple

toners


warM upAll shapes should warm up before beginning any exercise programme. Do the following before each session. March on the spot swinging your arms for three minutes. Then circle your shoulders back 10 times, followed by circling the arms back 10 times – make large circles. Next, lift yourself up onto tiptoes and down 10 times. Then march lifting your knees high for one minute, or go for a brisk five-minute walk, swinging your arms.

Cool downAfter exercise, it’s important to cool down and stretch. The cool-down allows the 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, walk slowly for five minutes before performing the following stretches.

Hamstrings Quadriceps Calves Gluteals Back

TRaInIng TIpS

Your weekly apple plan, month one

Try to work out every other day so your body has a chance to recover in between.

BEginnERS, unFiT OR VERY OVERwEigHT

BEginnER/inTERMEdiATE EXERCiSERS (returning from

a short break or have been exercising for at least 6 months)

inTERMEdiATE/AdVAnCEd(have trained regularly

for at least a year)

Day 1Walk 20 mins at a reasonably brisk pace at level 5 to 6.

Fast walk or jog according to fitness. 30 mins at brisk pace, level 6 to 7, or swim 30 mins.

Fast walk for 5 mins at level 6, then jog 2 mins level 8 for 4 sets, or same ratio on stationary bike or cross trainer.

Day 3Walk, row or cycle for 20 mins at level 5 to 6, plus apple toners (see page 114).

Walk/jog, swim or cycle for 20 mins at level 7, plus apple toners.

Jog, cycle, cross trainer or row for 20 mins at level 7 to 8, plus apple toners.

Day 5Walk or cross trainer for 15 mins at level 6, plus apple toners.

Walk, cross trainer, swim or cycle for 20 mins, at level 7, plus apple toners.

Jog, cross trainer or swim at level 7, plus apple toners.

Day 7 Choice of 20-min walk, swim, cycle or row.

Choice of 40-min swim, cross trainer, cycle or row at level 6 to 7.

Interval session – 30 mins. Jog at level 7 with bursts of running at level 9 for 45–90 seconds.

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HiP RATiO

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Month 1

Month 2

Month 3


Would you love more shape and definition? If you’re ‘straight-up-and-down’, follow this programme for celery shapes to create a fitter, more shapely you

Celery

Celery shapes often appear to be very slim, leading them to believe they don’t need to exercise. however, we all need exercise for our health, regardless of our weight or shape. Celery shapes are often

quite weak and ‘flabby’ due to lack of muscle tone. This becomes more apparent as we age – and once you’re over the grand age of 30 you’ll start to see your body become softer and looser.

So the focus for you celery shapes is on improving your cardio fitness and doing toning exercises to increase muscle mass, strength and bone density, and to give your body definition.

Your slimmer body and lighter frame makes you very suited to cardio exercise, particularly running. Pre-conditioning is a must if you’re a beginner – spend time introducing your body

to the exercises, starting with, for example, walking and slow running or lifting very light weights – just because you’re not particularly overweight, it doesn’t mean you can’t suffer injury or strain! Swimming is a great starting place for celeries as it’s an excellent form of non-impact cardio exercise that can add definition to the shoulders, giving you more shape. Very slim or underweight celeries should bear in mind cardio exercise such as running will boost an already high metabolism, causing potential further weight loss. So if you don’t have excess weight to lose, on day four of your plan, select a gentle form of exercise, such as Pilates or yoga. If you’re trying to shed some weight, make day four a further cardio session of your choice.

Meet our readerName: Anneke Hak

Age: 24 Height: 180cm (5ft 11”)

Weight: 72kg (11st 4lb)

‘I don’t have too many issues with my figure,

as I'm tall (which hides a lot of sins) and I

have a fast metabolism, so I tend to eat a lot

more than I should. But I’m not 100 per cent

happy. I’d love to have more curves, as my

body goes up and down with absolutely no

definition – which can be a nightmare to

dress. I’d probably most like to change the

fact that I don’t have a bottom, and I’d like

to tone my stomach as, although my height

hides where I carry my weight, this is

definitely the area that needs the most

work. I think that for a celery shape I’m

actually lucky to have boobs, but I still

think my figure would look nicer if I had a

waist. I don’t fit any exercise into my daily

routine, and that’s something I’d like to

change. My dad had a heart bypass two

years ago and I’ve worried since then

that I’ll have to have one when I reach his

age, unless I keep my body in tip-top

condition. So this challenge is

an opportunity to change my body and take on a healthier lifestyle.’

The focus is on improving your cardio fitness and doing toning exercises for definition

MonTh 1

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115 for your celery

toners



Cool downAfter exercise, it’s important to cool down and stretch. The cool-down allows the heart rate to come down and the blood to return from the muscles to other vital organs. At the end of your session, walk slowly for five minutes before performing the following stretches.


TRaInIng TIpS

Your weekly celery plan, month one








Day 1 Brisk walk for 30 mins at level 6.

Walk, stair climber or swim for 30 mins at level 6 to 7.

Jog for 35 mins at level 8, plus squats from celery toners or do a Spin class.

Day 3Brisk walk for 20 mins at level 6, plus celery toners (see page 115).

Walk, cross trainer or cycle for 25 mins at level 6 to 7, plus celery toners.

Swim, cross trainer or stair climber 25 mins at level 7 to 8 plus celery toners.

Day 5 Swim for 30 mins at level 6, plus celery toners. Celery toners.

Cycle, jog or swim for 25 mins at level 6, plus celery toners.

Day 7 Celery toners.Swim or cycle for 20 mins, plus celery toners, or bodypump or sculpting class with weights.

Celery toners or Pilates or yoga class or cardio exercise of your choice for 30 mins at level 7.

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HiPS AT widEST


HiP RATiO

Start

Month 1

Month 2

Month 3


Meet our readerName: Bex Davison

Age: 26Height: 183cm (6ft)

Weight: 85kg (13st 5lb)

‘I love eating anything and everything.

I work long days, skip breakfast as I’d

rather stay longer in bed, snack during the

morning to give me energy and have a

panini and cake for lunch. I don’t get home

until at least 7.30pm so I’m normally

starving on the way home and grab

something to eat on the train but I do have

big portions for dinner. I’ve got loads of

lovely clothes at home that I can’t wear at

the moment – I don’t feel as comfortable

with my figure as I did a year ago – I’m

worried that I’m going to keep getting

bigger. I don’t exercise ever as I’m

normally shattered at the end of the day

and always think I can start a workout

regime next week!'I’m a typical hourglass shape. I have a

small waist, big chest and quite a flat

stomach but too much weight on my arms

and legs, including the dreaded cankles.

My main goal is to slim down a dress size,

tone up my arms and stomach and

massively reduce the size of

my legs. I also want to

change my eating habits for

the better.’

Love your curves but need to tone up and lose inches? Follow our programme designed for hourglass figures

The bonus for hourglasses is that your figure tends to be reasonably well balanced. The downside is your curvy figure can get rather too curvy and, because the weight is spread evenly, you may not

realise you’re becoming overweight or even heading towards obese. In my experience as a trainer, people are often shocked and hurt when they discover they’re obese, but obesity is far more common than you may realise.

Problem areas for hourglass shapes are often excess flesh around the bra area and the dreaded ‘bingo wings’ on the back of the upper arm. So your hourglass programme involves some great toning exercises for the upper body, as well as a good cross-training cardio exercise plan. By mixing up cardio work on the cross trainer and bicycle with running and rowing, you’ll be challenging all muscle groups for all-over toning, and your body has to work hard to adapt to the challenge.

If you’re very overweight, avoid running at the start of your training because you may strain joints or injure yourself due to the impact (the heavier you are, the higher impact on your joints when running). Cycling, cross training machines and rowing are all kinder to joints and are great ways to increase fitness while blasting the fat. As your fitness improves, you can start to up the intensity.

glassHour

You’ll do some great toning exercises for the upper body as well as cardio cross training

MonTh 1

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116 for your hourglass

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TRaInIng TIpS

Your weekly hourglass plan, month one








Day 1 Walk, cycle or swim for 25 mins at a minimum of level 6.

Fast walk or jog for 30 mins at level 7.

Steady run for 40 mins at level 8.

Day 3Brisk walk or cycle for 20 mins at level 6, plus hourglass toners (page 116).

Jog, cross train or row for 25 mins at level 6 or 7, plus hourglass toners.

Row, cycle or cross trainer for 25 mins at level 7 or 8, plus hourglass toners.

Day 5Walk, cycle, swim or cross trainer for 20 mins at level 6, plus hourglass toners.

Fast walk with dumbbells or cross trainer for 35 mins, or class such as Step, boxing or Spinning.

Jog for 3 mins, then fast run for 1 min x 6 at level 7 or 9.

Day 7 Hourglass toners.Hourglass toners, plus swim or brisk walk or Pilates class or DVD.

Hourglass toners, plus activity of choice for 30 mins at level 6 (fast walk, swim or similar).

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HiPS AT widEST


HiP RATiO

Start

Month 1

Month 2

Month 3


Meet our readerName: Holly White

Age: 25Height: 165cm (5ft 5”)

Weight: 65.5kg (10st 4lb)

‘I’ve found exercise scary since leaving

school. I find gyms very intimidating, and

work long hours, so I hardly seem to find

time for exercise. But since moving to

London recently, I’ve found a new

confidence to want to go out and get fit.

I generally eat healthily, with porridge for

breakfast, soup for lunch and pasta with

vegetables for dinner. I could probably do

with more fruit and vegetables in my diet, but

I do steer clear of crisps and sugary drinks.

I enjoy doing a tap dance class once a week,

swim now and then and use yoga and

aerobics workout DVDs at home occasionally.

I’ve always found it hard to shift the weight

around my hips, tummy and thighs, and if

I do lose weight, it usually goes from

around my face and top half of my

body. I’d like to feel fitter, more

awake, and have more

confidence in my appearance.

I’d also like to be more

disciplined and treat exercise

as a way of life, not a chore.’

pear shapes store fat around hips and thighs and, as many of you will have discovered, it can be very stubborn to shift! It may seem unfair, but women are programmed to store fat around

hips and thighs for fertility and child bearing. So pear shapes, you should celebrate your femininity!

The problem for pears is that your heavier lower body may feel out of proportion with your upper body. Pears often make the mistake of focusing solely on the lower body in their workout, doing lots of Step or Spin classes, for example, which can make your thighs even more bulky. The secret is to include upper-body work too, to build muscle

The secret for pears is to include upper-body work too, to build muscle and balance proportions

If you want to slim down your hips and thighs, this programme designed for the classic British pear shape is for you

Pearand balance your proportions. For maximum calorie blasting, I recommend multi-joint (working more than one joint simultaneously) cardio exercises, such as rowing, which works shoulder, hip and knee joints and all their muscles. By working the upper and lower body simultaneously in this way, more muscles are used, creating higher calorie burn. If you’re reasonably fit and not overweight, you can get even better results by adding interval training, which will increase your total calorie burn. Watch out for upcoming tips on interval training!

Alongside this cardio work, your programme will involve lifting some weights to create more muscle definition in your upper body, which will help balance out your proportions. The extra lean muscle tissue you develop will help you burn more calories each day.

MonTh 1

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117 for your pear

toners


TRaInIng TIpS

Your weekly pear plan, month one

ReCORD YOuR pROgReSSwEigHT BMi BuST undER

BuST wAiSTHiPS AT widEST


HiP RATiO

Start

Month 1

Month 2

Month 3







Day 1Walk for 20 mins at a reasonably brisk pace at level 6.

Fast walk with light dumbbells at level 6 to 7 for 30 mins.

Steady jog or run at level 7 to 8 for 40 mins.

Day 3Brisk walk or cross trainer for 20 mins at level 6, plus pear toners (page 117).

Fast walk for 20 mins at level 7 with a one-min run every 5 mins, plus pear toners.

Run, cross trainer or row for 30 mins at level 7 to 8, plus pear toners.

Day 5 Brisk walk for 25 mins at level 6, plus pear toners.

Fast walk, cross trainer or row for 25 mins at level 7, plus pear toners.

Jog for 3 mins or run for 2 mins x 5 at level 7 to 9, plus pear toners.

Day 7Swim, cross train, walk, or do Pilates or another class for up to 60 mins.

Gentle intervals – walk 3 mins, then jog 1 min x 8 sets.

Class of your choice – boxercise, aquaerobics, Pilates, or repeat day 2.

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warM upAll shapes should warm upbefore beginning any exerciseprogramme. Do the following before each session.March on the spot swinging your arms for three minutes. Then circle your shoulders back 10 times, followed by circling the arms back 10 times – make large circles. Next, lift yourself up onto tiptoes and down 10 times. Then march lifting your knees high for one minute, or go for a brisk five-minute walk, swinging your arms.




a wonderful, powerful abdominal toner which flattens abs and strengthens the entire core area.n Lie on your back, contract your abs and bring both knees up to make a right angle.n Exhale and lift head, shoulders and arms off the floor (a).n Straighten your legs, and begin to beat your arms as if pressing down on springs (b). (Beginners keep your knees bent, advanced lower straight legs towards floor).

n Inhale for five arm beats and exhale for five arm beats, building up to 100 beats.n Keep your abdominals contracted throughout, and don’t let your back arch.

Training tip Keep your stomach flat and your spine in neutral throughout. Start with 50 breaths and build up. Keep your shoulders away from your ears.

1. pIlaTeS 100Beginners do 50 reps. Intermediates and advanced do 100 reps

apple toners

TonersThe H&F Shape-up Challenge 2010

a b

a great ab toner that nips in the waistn Lie on your back and bring shoulders and legs up as in Pilates 100.n Place fingers behind ears and keep elbows wide (a).n Exhale and peel left shoulder across towards right hip as you extend the left leg out as low as you can while keeping your stomach flat and spine in neutral (b).

n Inhale as you bring your body back to centre and exhale as you go in the opposite direction.n Repeat 10 slow repetitions followed by 10 fast, but controlled repetitions.

Training tip Try to keep stomach flat throughout. Don’t let hips roll from side to side.

5. The pIlaTeS CRISS CROSSBeginners keep feet on the floor; 14 reps. Intermediates lift feet up; 16 reps. advanced 20 reps with feet up

a b

This works the abdominals including deep postural muscles, and back, bottom and hips.n Kneel on all fours, knees under hips, hands under shoulders and spine in neutral (a).n Inhale to prepare, exhale drawing navel to spine as you lengthen opposite arm and leg away from you until they lift off the floor (b).

n Inhale as you return to centre.n Exhale as you lengthen opposite side limbs away.

Training tip Keep your torso still throughout. Imagine there's a glass of water sitting on the four corners of your back and try not to spill a drop! Keep head and neck in line with spine.

3. SWIMMIngBeginners do legs only. Intermediates and advanced do arms and legs together

a b

This tones bottom, hips and thighs, plus sculpts shoulders. a compound exercise (works more than one joint) to burn more calories.n Stand with feet hip-to-shoulder-width apart. Bend elbows to bring weights up to shoulders, palms forward.n Inhale to bend knees, so hips lower (a).n Exhale and push body back up, as you begin

pressing dumbbells overhead until arms are almost straight (b).n Return weights to shoulders and begin second squat.

Training tip Keep knees in line with second toes and don’t let knees roll in. ask a trainer to check your technique. Keep abdominals drawn in throughout, and don’t arch your back.

2. SquaT WITh ShOulDeR pReSSBeginners do one set of 10. Intermediates one of 15. advanced do two sets of 12

a b

This tones bottom, hips and thighs plus upper body and shoulders. a compound exercise (works more than one joint) to burn more calories.n Stand tall, feet hip-width apart, with a dumbbell in each hand, down by your sides (a).n Step back with your right leg and bend both knees to an approximate right angle in one smooth movement.

n At the same time, lift your arms straight out to the sides, palms facing down (b).n Step feet back together and lower arms.n Repeat on both legs.

Training tip Keep chest lifted and abdominals drawn in. ensure your front knee stays over your ankle and in line with the second toe as it bends forward.

4. ReVeRSe lunge WITh laTeRal RaISeBeginners do legs-only for one set of 10. Intermediates do arms and legs for two sets of 8. advanced do arms and legs for two sets of 12

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This compound exercise (works more than one joint) will shape and tone thighs and bottom plus shoulders. n Stand with feet hip-width (dumbbells by your sides) (a).n Exhale and take a large step forward, bending both knees to an approximate right angle, while raising your arms sideways up to shoulder height (palms down) (b).n Push legs back to start position with control while

lowering dumbbells back to your sides.n Perform reps on one leg, then change legs.

Training tip In the end lunge position, ensure the front knee doesn’t go beyond the front toes. Keep shoulders back and down and abdominals gently engaged throughout. Keep the elbows softly bent, rather than locked and use slow, controlled movements.

This tones bottom, hips and thighs, plus sculpts shoulders.n Stand with feet hip-to-shoulder-width apart, dumbbells by your sides.n Inhale as you bend your knees, bringing your hips towards the floor (a).n Exhale and push your body back up, then lift hands to shoulder height with palms forward.

n Exhale to press dumbbells overhead until arms are almost straight (b).n Return weights to start position and begin second squat.

Training tip Keep knees in line with second toes, and don't let knees roll in. ask a trainer to check your technique. Keep abdominals drawn in and don’t arch your back.

3. lunge WITh laTeRal RaISeBeginners do one set of 10 with a light weight. Intermediates do one set of 15 with a medium weight. advanced do two sets of 12 with a medium to heavy weight

1. SquaT WITh ShOulDeR pReSSBeginners do one set of 10 with a light weight. Intermediates do one set of 15 with a medium weight. advanced do two sets of 12 with a medium to heavy weight

This flattens abdominals and builds core strength and shoulder strength. n Lie on your back with your feet flat on the floor, knees bent and hip-width apart, holding a stretchy band on your body, hands shoulder-width apart.n Lift the stretchy band above your shoulders.Inhale, tuck your chin in slightly and take your arms overhead and back (a).n Exhale and gently draw your navel to your spine as you curl your head and shoulders up off the floor, reaching the band forwards (b).n Inhale as you hold the position, and exhale to

pull against the band taking your hands out to the sides towards the floor (c).n Lower your body and hands slowly to the start position.n Repeat.

Training tips use slow, controlled movements throughout. look forward through your knees – your body follows the direction of your eyes. Try to keep a neutral spine and your abs as flat as possible.

5. COnTROlleD CuRlSBeginners do 1 set of 10 no arm exercises, intermediates do 1 set of 15 with arms exercises, advanced do 2 sets of 10 with arm exercises

This tones upper arms while challenging balance. Standing on one leg is great for your core and your bottom.n Stand on your left leg, keeping your abs gently drawn in and your hips level, with your dumbbells held down by your sides (a).n Exhale and bend your elbows, bringing the dumbbells close to your shoulders. Keep the weights in line with your wrists and look straight ahead (b).

n Inhale and slowly lower the dumbbells back to the start position.n Beginners do five reps on each leg, intermediates one set on each leg and advanced one set on each leg plus the last set with both feet down.

Training tip Keep your torso still and don’t rock back and forth. Keep abdominals drawn in, shoulders back and down and standing leg strong.

2. SIngle leg BICepS CuRlBeginners do one set of 10 reps. Intermediates do two sets of 12. advanced do three sets of 12

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a great core exercise – flattens abs and works deep postural muscles of trunk and shoulder.n Lie on your stomach, up on your elbows, which should be shoulder-width apart, with your hands clasped together (a).n Draw navel to spine and lift your hips so you’re on elbows and knees (b).n Keep your abdominals tight and your spine in neutral, then come up onto your toes. Keep your body in a straight line and breathe steadily (c).

Training tips Keep your shoulders away from your ears and your head in line with your spine. Don’t let your back arch or dip. Don’t let your bottom stick up in the air. If you’re not strong enough yet, stay with knees on the floor.

4. elBOW planKBeginners hold twice for five seconds. Intermediates once for 30 seconds. advanced once for 30 to 60 seconds

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Celerytoners


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great for sculpting and strengthening shoulders and biceps.n Stand with feet hip-width apart, legs softly bent and dumbbells in front of thighs, palms facing in.n Exhale and pull weights upwards to chest height,

leading with the elbows.n Inhale to slowly lower back to start position.

Training tip Keep a neutral spine, and tummy gently drawn in towards it. Move slowly and symmetrically.

One of the best all-round leg and bottom exercises. lifts your bottom and shapes your thighs.n Stand with feet hip-width (dumbbells by your sides if you’re using them) (a).n Take a large step forward and bend both knees to an approximate right angle (b).n Push back to start

position with control.n Alternate legs.

Training tip In the end lunge position, ensure the front knee doesn't go beyond the front toes. Keep shoulders back and down and abdominals gently engaged throughout.

2. upRIghT ROWBeginners do one set of 10 reps. Intermediates do two sets of 10. advanced do two sets of 12

4. The lungeBeginners do one set of eight on each leg without weights. Intermediates do two sets of eight on each leg with weights. advanced do two to three sets of 12 with heavy weights

This shapes and tones bottom, hips and thighs.n Place an exercise ball behind you in the small of your back and lean against the ball with your feet hip- to shoulder-width apart.n Place your feet about a foot in front of the ball (a).n Inhale to bend knees to right angle, (so your knees are above your ankles) lowering your hips towards the floor (b).n Exhale and push body back up to standing position.

Training tip ensure your knees are above your ankles when you're in the ‘down’ position and don’t let your knees roll inwards, or go in front of your toes. Keep abdominals drawn in throughout, and be careful not to arch your back. To progress, add resistance by holding dumbbells.

1. eXeRCISe Ball SquaTBeginners do one set of 10. Intermediates one set of 15. advanced one set of 15 with dumbbells

a wonderful abdominal toner that nips in the waist. n Lie on your back and bring shoulders and legs up as in the Pilates 100 move on page 114.n Place fingers behind ears and keep elbows wide (a).n Exhale and peel left shoulder across towards right hip as you extend the left leg out as low as you can while keeping stomach flat and spine in neutral (b).

n Inhale as you go back to the central position and exhale in the opposite direction.n Do half your repetitions slowly, followed by half fast, controlled repetitions.

Training tip Try to your keep stomach flat and don’t let hips roll from side to side.

5. The pIlaTeS CRISS CROSSBeginners keep feet on the floor and do 14 reps. Intermediates keep feet up and do 16 reps. advanced keep feet up and do 20 reps

a fantastic exercise for the shoulders and triceps. Bye-bye bingo wings!n Stand with your back to the bench with your feet a stride’s length in front of it.n Sit on the front edge with your hands beside your hips on the edge of the bench.n Take your bottom off the bench so your weight’s on your hands and feet (a).n Bend your arms and slowly lower your bottom

towards the floor until your upper arms are parallel to the floor (b).n Exhale to push your body back up to the start position.

Training tip Keep your neck long and eyes forward. as you progress you can keep your legs straight throughout for extra resistance.

3. TRICepS BenCh DIpSBeginners do one set of eight with knees bent. Intermediates do two sets of 10 with knees half bent. advanced do two sets of 10 with straight legs

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neXT MOnTh We progress your exercise plan and add in some great new moves to keep you interested and motivated, as well as giving you some useful tips and hints to help you achieve your goals! Out February 4.

a great body-weight exercise that slims the hip and thigh area.1. Lie on your right side, legs outstretched and head on outstretched arm.n Keep your waist lifted off the floor as you lift your left foot to hip height.n Exhale to lift the left leg higher, as pictured, and inhale as you return it to hip height.2. Stay on your right side and bend your right leg for stability. Stretch your left leg out straight at hip height.n Draw circles in the air with the the left foot in each direction, keeping the leg straight.n Repeat 1 and 2 on your other side.

Training tip Keep your hips still, and your waist lengthened off the floor throughout. n

a fantastic hip, leg and bottom toner.n Stand tall, feet hip-width, keeping your navel drawn in.n Take a large step forward with your right leg and bend knees until your right thigh is parallel to the floor (a). Hold for one second. n Raise your body up, lifting your left leg forward (b) to repeat the lunge with this leg (c).n Continue lunging forward, alternating legs.

Training tip Keep abdominals engaged, and ensure front knee stays in line with the second toe of the front foot. Move slowly through all stages for extra effect. Dumbbells can be hand held for added resistance.

This tones entire upper body – shoulder, upper back, triceps, chest and core.n Place hands under shoulders, and legs out straight with weight on your toes. If this is too challenging, bend knees as shown in picture (a).n Keep back straight, and inhale to lower chest towards the floor, bending your elbows (b).

n Exhale while you press back up to start position.

Training tip Keep abdominals tight throughout, and try to keep your back straight and bottom tucked in. hands wider apart work your chest more, and hands narrower work triceps more, so vary your position over the month.

5. SIDe leg lIFT 1 & 2all levels do 12 of each on each leg

4. The WalKIng lunge Beginners do one set of 12. Intermediates do one set of 18. advanced do two sets of 12

3. pReSS-upSBeginners do one set of 10 box presses. Intermediates do two sets of 10 half presses. advanced do two sets of 12 in plank position

a powerful exercise to strengthen and tone hips, thighs and bottom.n Stand with feet hip-to-shoulder-width apart, hands on your hips.n Inhale and bend your knees to a right angle, bringing hips towards the floor (a).n Exhale and push your body back up to standing position while lifting the right leg out to the side (the

left leg is working to lift your weight) (b).n Inhale and bend both knees back to squat, and exhale as you repeat.

Training tip In the squat position, keep your knees above your ankles, and don’t allow the knees to roll inwards. Keep abdominals drawn in throughout. Keep your spine in a neutral position.

This upper-body toner gives definition to shoulders.n Stand with feet slightly staggered, neutral spine and abdominals engaged.n Hold your dumbbells up – elbows at shoulder height and palms facing forward (a).n Exhale and push the weights up over your head

(don’t lock your arms) (b).n Inhale and lower back to start position.n Exhale and repeat.

Training tip Keep your abdominals gently engaged and don't let your back arch. use slow, controlled movements. You could do this exercise sitting on an exercise ball.

2. The SquaT WITh SIDe leg lIFTBeginners do eight each side. Intermediates do 10 each way. advanced do 10 each way with dumbbells

1. ShOulDeR pReSS Beginners do one set of 10 to 12. Intermediates do two sets of 12. advanced do three sets of 12

pear toners

CarolIne sandrypersonal trainer to the stars, Caroline sandry combines traditional cardio and resistance training methods with pilates- and yoga-inspired moves to create tailor-made exercise prescriptions that achieve amazing fitness gains and weight-loss results for her clients. a former model, sandry decided to turn her hobby and passion for keeping fit into a career in 1999, and is also a qualified stott pilates instructor and sivananda yoga teacher. as a tV presenter and fitness writer, sandry regularly demonstrates fitness equipment on QVC, and shares her expertise with viewers on Body in Balance (www.bodyinbalance.tv). the author of exercise book Shape Up! (a&C Black, £14.99), she also has five fitness dVds to her name, including Shape Up! with Body in Balance tV. For more information about sandry, visit her website, www.carolinesandry.com.

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