The H&F Shape-up Challenge 2010

p m a c t o bo
Find a plan to suit your body shape and transform your silhouette in just three months!
By Caroline Sandry

Body shape

104 Health & Fitness

elcome 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. Were 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! Thats why were giving you a workout thats 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 weve created for that shape, youll 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. Were picking on the areas you want to change now to identify a plan of attack, but after this well only make kind statements about our bodies. Once youve 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, youll find a mixture of cardiovascular moves and toning or resistance exercises for your shape. Well 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 well 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, well up the intensity and add new challenges. Join our four readers wholl be doing the plan and follow their progress. Get started now and youll soon be enjoying a great new body!

How to use the plan

WHAT BODY SHAPE ARE YOU?

APPLE Full bust. Tend to hold weight around abdomen and back. Can be barrel shaped. Bottom small and flat. Can have quite delicate wrists and ankles. Best features slim hips and good legs. CELERY Shoulders, waist and hips are a similar width. Tend to have straight-up-anddown waist. Can be perceived as boyish, due to lack of curves. Best features slim, often with lean legs. Hourglass Shoulders and hips are a similar width. Balanced proportions. Curvy figure. Larger hourglass seen as voluptuous. Tends to lose and gain weight evenly. PEAR Weight stored on hips, bottom and thighs. Often has slim waist and flat stomach. Typically narrow shoulders. Can lose too much weight in face and chest. Best features nicely defined back and slim arms.

1. 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 youre training in the correct zone by using our RPE chart (right).

Best feature shapely waist.

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.

RPE (RATE OF PERCEIVED EXERTION) CHART

SCALE RPE EFFORT LEVEL
% OF MAX HEART RATE

How does it feel?

BMI = weight (kg) / height (m) Underweight = <18.5 Normal weight = 18.524.9 Overweight = 2529.9 Obese = BMI of 30 or greater

0 12 34

Extremely light Very light Fairly light Somewhat hard Hard Very hard Extremely hard

4050 5060 6065 6575 7585 8595 95100

Very easy, able to fully converse. Breathing somewhat harder, but still able to converse easily. Feeling slightly breathless, harder to converse. Difficult to converse. Breathing faster and beginning to sweat. Breathing heavily, sweating heavily. Breathing difficult, hard to maintain level. Unable to continue for very long, may feel nauseous.
Health & Fitness 105
PHOTOGRAPHY: iStockphoto.com

Waist-to-hip ratio

This 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.

56 78 9 10

Month 1

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

s 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. Well 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

r reader u o ta ee M rry Te Name: Ser

Age: 29 Height: 162cm (5ft 4) ) Weight: 86.5kg (13st 9lb er of a leisure Even though Im duty manag e to exercise tim find to d har centre, I find it of different shift because I have to work lots tivation because mo patterns. This affects my e, although I do rcis exe to I often feel too tired shift work also go swimming when I can. My working late determines how I eat. If Im dishes for ta shifts, Ill cook lots of pas chicken, e hav Ill lunch and dinner, or some and ps chi es, mashed potato g days. rkin wo r ula reg on s vegetable on and bac of Breakfasts often consist Nut y nch Cru or sausage baguettes ate col cho on ck sna I Cornflakes, and to ne pro re mo Im but ps, and cris nds. eating junk food at the weeke en I wh pe sha Im a typical apple to s goe lly era gen it put weight on, t, bus and s arm k, bac ch, ma my sto I'm e which doesnt help becaus les are already big busted. My ank to due ek we lly also genera goal is reccurring injuries. My main bust and ch to slim down my stoma for its hab ing and change my eat the better.

The goal of the apple plan is to reduce your waist and body fat and boost your health
the spine) and well 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 youre 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 youre not overweight and are already fit, you can add running into your routine.

Turn to page for your toners

114 apple

106 Health & Fitness

Your weekly apple plan, month one

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 1

Walk 20 mins at a reasonably brisk pace at level 5 to 6. Walk, row or cycle for 20 mins at level 5 to 6, plus apple toners (see page 114). Walk or cross trainer for 15 mins at level 6, plus apple toners. Choice of 20-min walk, swim, cycle or row.

Fast walk or jog according to fitness. 30 mins at brisk pace, level 6 to 7, or swim 30 mins. Walk/jog, swim or cycle for 20 mins at level 7, plus apple toners. Walk, cross trainer, swim or cycle for 20 mins, at level 7, plus apple toners. Choice of 40-min swim, cross trainer, cycle or row at level 6 to 7.

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. Jog, cycle, cross trainer or row for 20 mins at level 7 to 8, plus apple toners. Jog, cross trainer or swim at level 7, plus apple toners. Interval session 30 mins. Jog at level 7 with bursts of running at level 9 for 4590 seconds.
Caroline wears: Yamarama Bound For Glory vest, 40 (www.yamarama.com). Ellie Gray Crop leggings, 17 (www.elliegray.com). HAIR & MAKE-UP THROUGHOUT: Claire Portman using Bobbi Brown

Day 3

Day 5

Day 7

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

Record your progress

Weight BMI Bust Under bust Waist
HIPS AT WIDEST PART

Upper Thigh

Bicep

Waist to hip ratio

Start Month 1 Month 2 Month 3

Training tips
Warm up
All 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 down

After exercise, its 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

Health & Fitness 107

Month 1

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

elery shapes often appear to be very slim, leading them to believe they dont 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 youre over the grand age of 30 youll 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 youre a beginner spend time introducing your body

r kreader uHa oke t ne ee M Name: An

Age: 24 Height: 180cm (5ft 11) Weight: 72kg (11st 4lb) with my figure, I dont have too many issues sins) and I of lot a as I'm tall (which hides d to eat a lot ten I so m, olis have a fast metab not 100 per cent more than I should. But Im curves, as my happy. Id love to have more absolutely no h wit n body goes up and dow htmare to nig a be can definition which change the to like st mo ly bab dress. Id pro and Id like , fact that I dont have a bottom h my height oug alth to tone my stomach as, this is t, igh we my ry hides where I car most the ds nee t tha a are the definitely Im pe sha work. I think that for a celery still I but bs, boo actually lucky to have er if I had a think my figure would look nic e into my daily waist. I dont fit any exercis Id like to routine, and thats something ass two byp rt hea a change. My dad had then e sinc d rrie wo years ago and Ive ch his rea I en wh one e hav to e that Ill hav my p kee I age, unless 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
to the exercises, starting with, for example, walking and slow running or lifting very light weights just because youre not particularly overweight, it doesnt mean you cant suffer injury or strain! Swimming is a great starting place for celeries as its 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 dont have excess weight to lose, on day four of your plan, select a gentle form of exercise, such as Pilates or yoga. If youre trying to shed some weight, make day four a further cardio session of your choice.
108 Health & Fitness

Turn to page

for your ce toners

115lery

Your weekly celery plan, month one

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 1

Brisk walk for 30 mins at level 6. Brisk walk for 20 mins at level 6, plus celery toners (see page 115). Swim for 30 mins at level 6, plus celery toners.

Walk, stair climber or swim for 30 mins at level 6 to 7. Walk, cross trainer or cycle for 25 mins at level 6 to 7, plus celery toners. Celery toners. Swim or cycle for 20 mins, plus celery toners, or bodypump or sculpting class with weights.

Jog for 35 mins at level 8, plus squats from celery toners or do a Spin class. Swim, cross trainer or stair climber 25 mins at level 7 to 8 plus celery toners. Cycle, jog or swim for 25 mins at level 6, plus celery toners. Celery toners or Pilates or yoga class or cardio exercise of your choice for 30 mins at level 7.

Day 3

Day 5

Day 7

Celery toners.

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

Record your progress

Weight BMI Bust Under bust Waist
HIPS AT WIDEST PART

Upper Thigh

Bicep

Waist to hip ratio

Start Month 1 Month 2 Month 3

Training tips
Warm up
All 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 down

After exercise, its 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.

Hamstrings Quadriceps Calves Gluteals Back

Health & Fitness 109

Month 1

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

he 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 youre becoming overweight or even heading towards obese. In my experience as a trainer, people are often shocked and hurt when they discover theyre 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, youll be challenging all muscle groups for all-over toning, and your body has to work hard to adapt to the challenge. If youre 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.

reader r u txo ee m on vis Da Be Name:

Turn to page
for your toners

Age: 26 Height: 183cm (6ft) Weight: 85kg (13st 5lb) everything. I love eating anything and ast as Id akf bre skip I work long days, ck during the sna , bed in ger lon rather stay and have a morning to give me energy dont get home I ch. panini and cake for lun mally nor Im so pm until at least 7.30 grab and e hom y wa the starving on I do have but n something to eat on the trai ds of loa got Ive . big portions for dinner wear at t can I t tha e hom lovely clothes at comfortable the moment I dont feel as ago Im r with my figure as I did a yea getting p kee to worried that Im going Im as r eve e rcis bigger. I dont exe the day of end the at ed tter normally sha rkout wo a and always think I can start regime next week! pe. I have a 'Im a typical hourglass sha te a flat small waist, big chest and qui on my arms t stomach but too much weigh cankles. d ade dre and legs, including the ss size, dre a n dow slim to My main goal is ch and tone up my arms and stoma massively reduce the size of my legs. I also want to change my eating habits for the better.

6glass 11 hour

Youll do some great toning exercises for the upper body as well as cardio cross training
110 Health & Fitness

Your weekly hourglass plan, month one

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 1

Walk, cycle or swim for 25 mins at a minimum of level 6. Brisk walk or cycle for 20 mins at level 6, plus hourglass toners (page 116). Walk, cycle, swim or cross trainer for 20 mins at level 6, plus hourglass toners. Hourglass toners.

Fast walk or jog for 30 mins at level 7. Jog, cross train or row for 25 mins at level 6 or 7, plus hourglass toners. Fast walk with dumbbells or cross trainer for 35 mins, or class such as Step, boxing or Spinning. Hourglass toners, plus swim or brisk walk or Pilates class or DVD.

Steady run for 40 mins at level 8. Row, cycle or cross trainer for 25 mins at level 7 or 8, plus hourglass toners. Jog for 3 mins, then fast run for 1 min x 6 at level 7 or 9. Hourglass toners, plus activity of choice for 30 mins at level 6 (fast walk, swim or similar).

Day 3

Day 5

Day 7

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

Record your progress

Weight BMI Bust Under bust Waist
HIPS AT WIDEST PART

Upper Thigh

Bicep

Waist to hip ratio

Start Month 1 Month 2 Month 3

Training tips
Warm up
All 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 down

After exercise, its 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.

Hamstrings Quadriceps Calves Gluteals Back

Health & Fitness 111

Month 1

Pear
P
ear 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

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

reader ur oWh t lly ee m ite Name: Ho

Age: 25 Height: 165cm (5ft 5) ) Weight: 65.5kg (10st 4lb e leaving Ive found exercise scary sinc ating, and mid inti y school. I find gyms ver m to find see dly har I so work long hours, to ving mo e sinc But e. rcis time for exe new a London recently, Ive found and get fit. confidence to want to go out ridge for por h wit ly, lthi hea I generally eat pasta with breakfast, soup for lunch and bably do pro ld vegetables for dinner. I cou my diet, but in s ble eta with more fruit and veg drinks. ary sug and ps cris of I do steer clear e ss onc a week, I enjoy doing a tap dance cla yoga and swim now and then and use e occasionally. hom at Ds aerobics workout DV shift the weight Ive always found it hard to thighs, and if around my hips, tummy and s from goe I do lose weight, it usually my of f hal top around my face and re mo r, fitte l fee body. Id like to awake, and have more e. confidence in my appearanc re Id also like to be mo e disciplined and treat exercis re. cho a not , life of y as a wa

and 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 youre 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.

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

Turn to page

for your toners

117 pear

112 Health & Fitness

Your weekly pear plan, month one

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 1

Walk for 20 mins at a reasonably brisk pace at level 6. Brisk walk or cross trainer for 20 mins at level 6, plus pear toners (page 117). Brisk walk for 25 mins at level 6, plus pear toners. Swim, cross train, walk, or do Pilates or another class for up to 60 mins.

Fast walk with light dumbbells at level 6 to 7 for 30 mins. Fast walk for 20 mins at level 7 with a one-min run every 5 mins, plus pear toners. Fast walk, cross trainer or row for 25 mins at level 7, plus pear toners. Gentle intervals walk 3 mins, then jog 1 min x 8 sets.

Steady jog or run at level 7 to 8 for 40 mins. Run, cross trainer or row for 30 mins at level 7 to 8, plus pear toners. Jog for 3 mins or run for 2 mins x 5 at level 7 to 9, plus pear toners. Class of your choice boxercise, aquaerobics, Pilates, or repeat day 2.

Day 3

Day 5

Day 7

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

Record your progress

Weight BMI Bust Under bust Waist
HIPS AT WIDEST PART

Upper Thigh

Bicep

Waist to hip ratio

Start Month 1 Month 2 Month 3

Training tips
Warm up
All 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 down

After exercise, its 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.

Hamstrings Quadriceps Calves Gluteals Back

Health & Fitness 113

Apple toners

Toners
The H&F Shape-up Challenge 2010
a b
n Inhale for five arm beats and exhale for five arm beats, building up to 100 beats. n Keep your abdominals contracted throughout, and dont 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 100

2. Squat with shoulder press

Beginners do 50 reps. Intermediates and advanced do 100 reps 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).

Beginners do one set of 10. Intermediates one of 15. Advanced do two sets of 12 This tones bottom, hips pressing dumbbells and thighs, plus sculpts overhead until arms shoulders. A compound are almost straight (b). exercise (works more n Return weights to than one joint) to burn shoulders and begin more calories. second squat. n Stand with feet hip-to-shoulder-width Training tip Keep knees apart. Bend elbows to bring in line with second toes weights up to shoulders, and dont let knees roll in. palms forward. Ask a trainer to check n Inhale to bend knees, your technique. Keep so hips lower (a). abdominals drawn in n Exhale and push body throughout, and dont back up, as you begin arch your back.

Caroline wears: Zoca Support vest, 23 (www.zocaactive.com). Casall French Terry pants, 55 (www.casallstore.com). Asics GT-2150 Trainers, 90 (www.asics.co.uk)

3. Swimming

Beginners do legs only. Intermediates and advanced do arms and legs together 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.

4. Reverse lunge with lateral raise

Beginners 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 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.

5. The Pilates Criss Cross

Beginners keep feet on the floor; 14 reps. Intermediates lift feet up; 16 reps. Advanced 20 reps with feet up A great ab toner that nips in the waist n 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. Dont let hips roll from side to side.

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.

114 Health & Fitness

Celery toners

2. Single leg Biceps curl 1. Squat with shoulder press

Beginners 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 n Exhale to press This tones bottom, hips dumbbells overhead until and thighs, plus arms are almost straight (b). sculpts shoulders. n Return weights to n Stand with feet start position and begin hip-to-shoulder-width second squat. apart, dumbbells by your sides. Training tip Keep knees n Inhale as you bend your in line with second toes, knees, bringing your hips and don't let knees roll in. towards the floor (a). Ask a trainer to check n Exhale and push your your technique. Keep body back up, then lift abdominals drawn in and hands to shoulder height dont arch your back. with palms forward.

Beginners do one set of 10 reps. Intermediates do two sets of 12. Advanced do three sets of 12 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 dont rock back and forth. Keep abdominals drawn in, shoulders back and down and standing leg strong.

Beginners hold twice for five seconds. Intermediates once for 30 seconds. Advanced once for 30 to 60 seconds 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 youre 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. Dont let your back arch or dip. Dont let your bottom stick up in the air. If youre not strong enough yet, stay with knees on the floor.

3. Lunge with lateral raise

Beginners 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 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 doesnt 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.

5. Controlled curls

Beginners 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 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.

Health & Fitness 115

Caroline wears: Casall Boxback with print tank, 39.95 (www.casallstore.com). Ellie Gray Crops leggings, 17 (www.elliegray.com). Asics GT-2150 trainers, 90 (www.asics.co.uk)

4. Elbow Plank

Hourglass

toners

1. Exercise ball squat

Beginners do one set of 10. Intermediates one set of 15. Advanced one set of 15 with dumbbells 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 dont 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.

2. Upright row

Beginners do one set of 10 reps. Intermediates do two sets of 10. Advanced do two sets of 12 Great for sculpting and leading with the elbows. strengthening shoulders n Inhale to slowly lower and biceps. back to start position. n Stand with feet hip-width apart, legs softly bent and Training tip Keep a dumbbells in front of thighs, neutral spine, and tummy palms facing in. gently drawn in towards n Exhale and pull weights it. Move slowly and upwards to chest height, symmetrically.

Caroline wears: Yamarama I'm Inspired vest, 40 (www.yamarama.com). Casall French Terry pants, 55 (www.casallstore.com). Asics GT-2150 trainers, 90 (www.asics.co.uk)

a
Beginners 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 A fantastic exercise for the shoulders and triceps. towards the floor until your upper arms are parallel Bye-bye bingo wings! to the floor (b). n Stand with your back to the bench with your feet n Exhale to push your body back up to the a strides length in front of it. start position. n Sit on the front edge with your hands beside your hips on the edge of the bench. Training tip Keep your neck long and eyes n Take your bottom off the bench so your weights forward. As you progress you can keep your on your hands and feet (a). legs straight throughout for extra resistance. n Bend your arms and slowly lower your bottom

3. Triceps bench dips

4. The lunge

5. The Pilates Criss Cross

Beginners 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 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 dont let hips roll from side to side.

Beginners 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 One of the best all-round position with control. leg and bottom exercises. n Alternate legs. Lifts your bottom and shapes your thighs. Training tip In the end n Stand with feet hip-width lunge position, ensure (dumbbells by your sides if the front knee doesn't youre using them) (a). go beyond the front toes. n Take a large step forward Keep shoulders back and bend both knees to an and down and approximate right angle (b). abdominals gently n Push back to start engaged throughout.

With thanks to fitness First for supporting the challenge. To find a fitness first gym near you, visit www.fitnessfirst.co.uk
116 Health & Fitness

Pear toners
3. Press-ups

Beginners do one set of 10 box presses. Intermediates do two sets of 10 half presses. Advanced do two sets of 12 in plank position 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.

1. Shoulder press
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

Beginners do one set of 10 to 12. Intermediates do two sets of 12. Advanced do three sets of 12 (dont 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.

4. The Walking lunge

Beginners do one set of 12. Intermediates do one set of 18. Advanced do two sets of 12 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.

5. Side leg lift 1 & 2 2. The Squat with side leg lift
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 Beginners do eight each side. Intermediates do 10 each way. Advanced do 10 each way with dumbbells 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 dont allow the knees to roll inwards. Keep abdominals drawn in throughout. Keep your spine in a neutral position.

All levels do 12 of each on each leg 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

Personal 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.

Caroline Sandry

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. Health & Fitness 117

Caroline wears: Casall Performance Print tank, 39.95 (www.casallstore.com). Ellie Gray Crops leggings, 17 (www.elliegray.com). Asics GT-2150 trainers, 90 (www.asics.co.uk)