30168203 get in shape with caroline sandry health fitness mag

8/22/2019 30168203 Get in Shape With Caroline Sandry Health Fitness Mag

1/14

bootcampFind a plan to suityour body shape andtransform your silhouettein just three months!

By Caroline Sandry

Bodyshape

TheH&FShape-upChallenge2010

104Health & Fitness


2/14

PHOTOGRAPHY:iStockphoto.com

SCALE

RPEEFFORT LEVEL

% OF MAX

HEART

RATE

HOw dOES iT FEEL?

0 Extremel light 4050 Ver eas, able to ull converse.

12 Ver light 5060Breathing somewhat harder, but still able toconverse easil.

34 Fairl light 6065 Feeling slightl breathless, harder to converse.

56 Somewhat hard 6575Dicult to converse. Breathing aster andbeginning to sweat.

78 Hard 7585 Breathing heavil, sweating heavil.

9 Ver hard 8595 Breathing dicult, hard to maintain level.

10 Extremel hard 95100Unable to continue or ver long, maeel nauseous.

How to use tHe plan1.Using the table (right), identify yourbody shape.2.Write down your measurements:BMI (see below), weight and/orbody-fat percentage if you have body

fat scales available.3. Turn to the page for your shape andfollow the instructions to shape up!

4. Each month, before you begin your newplan, note your new measurements andstatistics in the box provided.5. To get the best results, make sure youretraining in the correct zone by using ourRPE chart (right).

Body Mass Index (BMI)Body mss idx (or BMI) is sd to stimt

body comositio d is cctd bydividi yor wit i kiorms by tsr of yor it i mtrs.

BMI = wit (kg) / it (m)udrwit =


3/14

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

Apple

as s, yo stor yorxcss ft o yor mid sctiod bst. Tis ty of ft, kows droid obsity, ts yo tir risk of yrtsio, ty2 dibts, corory rtry

diss, d rmtr dt t tos wit

r s (wr ft is dositd o t ir). a wist msrmt of ovr 35 ics for wom ts r t i risk of of t bovdisss, so t yor t msr ot! T oodws is ss ormy rsod w to

trii d c s fst rsts.The goal of your apple plan is to reduce

your waist and body fat, as well as boostingyour heart health and reducing fat aroundyour inner organs. Well do this by focusing

on cardio work to burn calories and fat. Theresistance portion of the plan targets the midsection to tone your abdominals (it will also

help lower your risk of back pain; having aprotruding stomach puts extra pressure on

the spine) and well be working to buildmuscle 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 andknees, particularly if youre very overweight.

If this is the case, rowing machines and crosstrainers are a great choice for cardio work asthey support your bodyweight, reducing

impact on your joints. These two machinesalso recruit multiple muscles (upper and lowerbody simultaneously) boosting your calorie

burn. Swimming and walking are other goodlow-impact options, especially for beginners.Get some new trainers to cushion your joints,

and pre-condition your legs with calf raisesand stretches. If youre not overweight andare already fit, you can add running into

your routine.

MeetourreaderName:SeraTerry

Age:29Height:162cm(5ft4)

Weight:86.5kg(13st9lb)

EventhoughImdutymanagerofaleisure

centre, Ifindit hardto findtime toexercise

becauseI havetoworklotsofdifferentshift

patterns.Thisaffects mymotivation because

Ioftenfeeltootiredtoexercise, althoughIdo

goswimmingwhenIcan.Myshiftwork also

determineshowIeat.IfImworkinglate

shifts, Ill cooklotsofpastadishesfor

lunchanddinner,orIllhavechicken,

mashedpotatoes,chips andsome

vegetablesonregularworkingdays.

Breakfastsoftenconsistofbaconand

sausagebaguettesorCrunchyNut

Cornflakes, andI snackonchocolate

andcrisps,but Immore proneto

eatingjunkfoodattheweekends.

Imatypicalappleshapewhen I

putweight on, itgenerallygoesto

mystomach, back,armsandbust,

whichdoesnt helpbecauseI'm

alreadybigbusted.Myanklesare

alsogenerallyweekdueto

reccurringinjuries.Mymaingoal is

toslimdownmystomachandbust

andchange myeatinghabitsfor

thebetter.

Te gal f te applepla is t reduce yurwaist ad bdy fat adbst yur ealt

MonTh 1

TuRn

TOPAgE

114foryourapple

toners

106Health & Fitness


4/14

warM upAll shapes should warm upbeore beginning an exercise

programme. Do the ollowingbeore each session. March on thespot swinging our arms or three

minutes. Then circle our shouldersbac 10 times, ollowed b circling

the arms bac 10 times mae

large circles. Next, lit oursel uponto tiptoes and down 10 times.Then march liting our nees

high or one minute, or go or abris ive-minute wal, swingingour arms.

Cool downAter exercise, its important to cooldown and stretch. The cool-down

allows the heart rate to come bacto normal and the blood to returnrom the muscles to other vital

organs. At the end o our session,wal slowl or ive minutes beoreperorming the ollowing stretches.

HamstringsQuadricepsCalvesGlutealsBac

TRaInIng TIpS

Yor wky , mot o

Try to work ot vry otr dy so yor body s cc to rcovr i btw.

BEginnERS, unFiT OR

VERY OVERwEigHT

BEginnER/inTERMEdiATE

EXERCiSERS (retr froma short break or have bee

exercs for at least 6 moths)

inTERMEdiATE/AdVAnCEd(have trae relarly

for at least a year)

Da 1Wal 20 mins at areasonabl brispace at level 5 to 6.

Fast wal or jog accordingto tness. 30 mins at brispace, level 6 to 7, or swim30 mins.

Fast wal or 5 mins at level6, then jog 2 mins level 8or 4 sets, or same ratio onstationar bie or cross trainer.

Da 3Wal, row or ccle or20 mins at level 5 to 6, plusapple toners (see page 114).

Wal/jog, swim or ccleor 20 mins at level 7,plus apple toners.

Jog, ccle, cross traineror row or 20 mins at level7 to 8, plus apple toners.

Da 5Wal or cross trainer or15 mins at level 6, plusapple toners.

Wal, cross trainer, swimor ccle or 20 mins, atlevel 7, plus apple toners.

Jog, cross trainer or swimat level 7, plus apple toners.

Da 7Choice o 20-min wal,swim, ccle or row.

Choice o 40-min swim,cross trainer, ccle orrow at level 6 to 7.

Interval session 30 mins.Jog at level 7 with bursts orunning at level 9 or4590 seconds.

ReCORD YOuR pROgReSS

Carolinewears:YamaramaBoundForGloryvest,40(www.yamarama.com).EllieGrayCropleggings,17(www.elliegray.com).HAIR&MAKE-UPTHROUGHOUT

:ClairePortmanusingBobbiBrown

wEigHT BMi BuSTundER

BuSTwAiST

HiPS AT

widEST

PART

uPPER

THigHBiCEP

wAiST TO

HiP RATiO

Start

Month 1

Month 2

Month 3

Health & Fitness107


5/14

Would you love more shape anddefinition? If youre straight-up-and-down,follow this programme for celery shapesto create a fitter, more shapely you

Celery

Cry ss oft r to b

vry sim, di tm to bivty dot d to xrcis.howvr, w d xrcis foror t, rrdss of or witor s. Cry ss r oft

it wk d fbby d to ck of mscto. Tis bcoms mor rt s w d oc yor ovr t rd of 30yo strt to s yor body bcom softrd oosr.

So the focus for you celery shapes is onimproving your cardio fitness and doingtoning exercises to increase muscle mass,

strength and bone density, and to give yourbody definition.

Your slimmer body and lighter frame makes

you very suited to cardio exercise, particularlyrunning. Pre-conditioning is a must if youre abeginner spend time introducing your body

to the exercises, starting with, for example,walking and slow running or lifting very light

weights just because youre not particularlyoverweight, it doesnt mean you cant sufferinjury or strain! Swimming is a great starting

place for celeries as its an excellent form ofnon-impact cardio exercise that can adddefinition to the shoulders, giving you more

shape. Very slim or underweight celeriesshould bear in mind cardio exercise such asrunning will boost an already high

metabolism, causing potential further weightloss. So if you dont have excess weight tolose, on day four of your plan, select a gentle

form of exercise, such as Pilates or yoga. Ifyoure trying to shed some weight, make dayfour a further cardio session of your choice.

MeetourreaderName:AnnekeHak

Age:24Height:180cm(5ft11)Weight:72kg(11st4lb)

Idonthavetoomanyissueswithmyfigure,

asI'mtall (whichhidesalotofsins)and I

havea fastmetabolism,soItendtoeatalot

more thanI should.ButImnot 100percent

happy.Idlovetohavemorecurves, asmy

bodygoesupanddownwithabsolutelyno

definition whichcanbeanightmareto

dress.Idprobablymostliketo changethe

fact thatIdonthavea bottom, andIdlike

totone mystomachas,althoughmy height

hideswhere Icarrymyweight,thisis

definitelythearea that needsthemost

work. Ithinkthat foraceleryshapeIm

actuallyluckyto haveboobs, butI still

thinkmyfigure wouldlooknicerifI hada

waist.I dontfitanyexerciseintomydaily

routine,and thatssomethingIdliketo

change. Mydadhad aheart bypass two

yearsagoandIveworriedsincethen

that IllhavetohaveonewhenIreachhis

age,unlessIkeepmy

bodyintip-top

condition.Sothis

challengeis

anopportunitytochangemy

bodyandtake

onahealthier

lifestyle.

Te fcus is imprvig yur cardifitess ad dig tigexercises fr defiiti

MonTh 1

TuRn

TOPAgE

115foryourcelery

toners

108Health & Fitness


6/14








allows the heart rate to comedown and the blood to return rom

the muscles to other vital organs.

At the end o our session, walslowl or ive minutes beoreperorming the ollowing stretches.


TRaInIng TIpS

Yor wky cry , mot o



BEginnERS, unFiT OR

VERY OVERwEigHT






Da 1Bris wal or 30 minsat level 6.

Wal, stair climber or swimor 30 mins at level 6 to 7.

Jog or 35 mins at level 8,plus squats rom celer

toners or do a Spin class.

Da 3Bris wal or 20 mins atlevel 6, plus celer toners(see page 115).

Wal, cross trainer orccle or 25 mins at level6 to 7, plus celer toners.

Swim, cross trainer or stairclimber 25 mins at level 7 to8 plus celer toners.

Da 5Swim or 30 mins at level 6,plus celer toners.

Celer toners.Ccle, jog or swim or25 mins at level 6, plusceler toners.

Da 7 Celer toners.

Swim or ccle or 20 mins,plus celer toners, orbodpump or sculptingclass with weights.

Celer toners or Pilatesor oga class or cardioexercise o our choiceor 30 mins at level 7.


BuSTwAiST

HiPS AT

widEST

PART

uPPER

THigHBiCEP

wAiST TO

HiP RATiO

Start

Month 1

Month 2

Month 3

Health & Fitness109


7/14

MeetourreaderName:BexDavison

Age:26

Height:183cm(6ft)Weight:85kg(13st5lb)

I loveeatinganythingandeverything.

Iworklong days, skipbreakfast asId

ratherstaylongerinbed, snackduringthe

morningtogivemeenergyandhave a

panini andcakeforlunch.I dontgethome

untilatleast7.30pmsoImnormally

starvingonthewayhomeandgrab

something toeatonthetrain but Idohave

bigportionsfordinner.Ivegot loadsof

lovelyclothesat homethatIcantwearat

themomentIdontfeelas comfortable

with myfigureas IdidayearagoIm

worriedthatImgoing tokeepgetting

bigger. Idontexerciseever asIm

normally shatteredattheendoftheday

andalwaysthinkIcanstart aworkout

regimenextweek!

'Imatypical hourglassshape. I havea

smallwaist,bigchest andquitea flat

stomachbuttoomuchweightonmy arms

andlegs, includingthedreadedcankles.

Mymaingoal istoslimdown adresssize,

toneupmyarmsandstomachand

massivelyreducethesizeof

mylegs.Ialsowantto

changemy eatinghabitsfor

thebetter.

Love your curves but needto tone up and lose inches?Follow our programmedesigned for hourglass figures

T

bos for orsss is tt yorfir tds to b rsoby wbcd. T dowsid is yorcrvy fir c t rtr too

crvy d, bcs t witis srd vy, yo my ot

ris yor bcomi ovrwit or vdi towrds obs. I my xrics trir, o r oft sockdd rt w ty discovr tyrobs, bt obsity is fr morcommo t yo my ris.

Problem areas for hourglassshapes are often excess flesh

around the bra area and thedreaded bingo wings on theback of the upper arm. So your

hourglass programme involvessome great toning exercises forthe upper body, as well as a

good cross-training cardioexercise plan. By mixing upcardio work on the cross

trainer and bicycle withrunning and rowing, youll bechallenging all muscle groups

for all-over toning, and yourbody has to work hard toadapt to the challenge.

If youre very overweight,avoid running at the start of

your training because you maystrain joints or injure yourself dueto the impact (the heavier you are,the higher impact on your joints

when running). Cycling, cross trainingmachines and rowing are all kinderto joints and are great ways toincrease fitness while blasting the

fat. As your fitness improves, youcan start to up the intensity.

glassHour

Yull d sme great

tig exercises fr teupper bdy as well ascardi crss traiig

MonTh 1

TuRn

TOPAgE

116foryourhourglass

toners

110Health & Fitness


8/14












TRaInIng TIpS

Yor wky orss , mot o



BEginnERS, unFiT OR

VERY OVERwEigHT






Da 1Wal, ccle or swim or 25mins at a minimum o level 6.

Fast wal or jog or30 mins at level 7.

Stead run or40 mins at level 8.

Da 3Bris wal or ccle or20 mins at level 6, plushourglass toners (page 116).

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

Row, ccle or cross traineror 25 mins at level 7 or 8,plus hourglass toners.

Da 5Wal, ccle, swim or cross

trainer or 20 mins at level 6,plus hourglass toners.

Fast wal with dumbbells orcross trainer or 35 mins, orclass such as Step, boxingor Spinning.

Jog or 3 mins, then ast runor 1 min x 6 at level 7 or 9.

Da 7 Hourglass toners.Hourglass toners, plusswim or bris wal orPilates class or DVD.

Hourglass toners, plusactivit o choice or 30mins at level 6 (astwal, swim or similar).


BuSTwAiST

HiPS AT

widEST

PART

uPPER

THigHBiCEP

wAiST TO

HiP RATiO

Start

Month 1

Month 2

Month 3

Health & Fitness111


9/14

MeetourreaderName:HollyWhiteAge:25Height:165cm(5ft5)

Weight:65.5kg(10st4lb)

Ivefoundexercisescarysinceleaving

school. Ifind gymsveryintimidating,and

work longhours,so Ihardlyseemtofind

timeforexercise. Butsincemovingto

Londonrecently, Ive foundanew

confidencetowant togooutandgetfit.

Igenerallyeat healthily,withporridgefor

breakfast, soupforlunchandp

astawith

vegetablesfordinner.I couldprobablydo

withmorefruitandvegetablesinmydiet, but

Idosteer clearofcrisps andsugarydrinks.

Ienjoy doing atapdance classonceaweek,

swimnow andthenanduseyogaand

aerobics workoutDVDsathomeoccasionally.

Ivealwaysfoundit hardtoshifttheweight

around myhips,tummy andthighs, andif

Idoloseweight, it usuallygoes from

aroundmyfaceandtophalfof my

body. Id like tofeelfitter,more

awake,andhave more

confidence in myappearance.

Idalsoliketo be moredisciplined andtreatexerc

ise

as awayoflife, not achore.

p

r ss stor ft rod isd tis d, s my of yowi v discovrd, it c bvry stbbor to sift! It mysm fir, bt wom rrormmd to stor ft rod

is d tis for frtiity d cid bri. Sor ss, yo sod cbrt yor fmiiity!

The problem for pears is that your heavierlower body may feel out of proportion with

your upper body. Pears often make themistake of focusing solely on the lower bodyin their workout, doing lots of Step or Spin

classes, for example, which can make yourthighs even more bulky. The secret is toinclude upper-body work too, to build muscle

Te secret fr pears ist iclude upper-bdywrk t, t build musclead balace prprtis

If you want to slim down your hips andthighs, this programme designed forthe classic British pear shape is for youPear

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 theirmuscles. By working the upper and lower

body simultaneously in this way, moremuscles 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 totalcalorie burn. Watch out for upcoming tips oninterval training!

Alongside this cardio work, your programmewill involve lifting some weights to createmore muscle definition in your upper body,

which will help balance out your proportions.The extra lean muscle tissue you develop willhelp you burn more calories each day.

MonTh 1

TuRn

TOPAgE

117foryourpeartoners

112Health & Fitness


10/14

TRaInIng TIpS

Yor wky r , mot o



BuSTwAiST

HiPS AT

widEST

PART

uPPER

THigHBiCEP

wAiST TO

HiP RATiO

Start

Month 1

Month 2

Month 3


BEginnERS, unFiT OR

VERY OVERwEigHT






Da 1Wal or 20 mins at areasonabl bris paceat level 6.

Fast wal with lightdumbbells at level 6 to 7or 30 mins.

Stead jog or run at level7 to 8 or 40 mins.

Da 3Bris wal or cross traineror 20 mins at level 6, pluspear toners (page 117).

Fast wal or 20 mins atlevel 7 with a one-min runever 5 mins, plus pear

toners.

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

Da 5Bris wal or 25 mins atlevel 6, plus pear toners.

Fast wal, cross trainer orrow or 25 mins at level 7,plus pear toners.

Jog or 3 mins or run or2 mins x 5 at level 7 to 9,plus pear toners.

Da 7Swim, cross train, wal, ordo Pilates or another classor up to 60 mins.

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

Class o our choice boxercise, aquaerobics,Pilates, or repeat da 2.


programme. Do the ollowingbeore each session.March on the spot swinging our

arms or three minutes. Then circleour shoulders bac 10 times,ollowed b circling the arms bac

10 times mae large circles. Next,lit oursel up onto tiptoes anddown 10 times. Then march liting

our nees high or one minute,or go or a bris ive-minute wal,swinging our arms.






Health & Fitness113


11/14

a wodrf, owrf bdomi tor wicftts bs d strts t tir cor r.nLie on your back, contract your abs and bring bothknees up to make a right angle.nExhale and lift head, shoulders and arms offthe floor (a).nStraighten your legs, and begin to beat your arms asif pressing down on springs (b). (Beginners keep yourknees bent, advanced lower straight legs towards floor).

nInhale for five arm beats and exhale for five armbeats, building up to 100 beats.nKeep your abdominals contracted throughout, anddont let your back arch.

Tra tp K yor stomc ft d yorsi i tr troot. Strt wit 50 brtsd bid . K yor sodrs wy fromyor rs.

1. pIlaTeS 100Birs do 50 rs. Itrmdits d dvcd do 100 rs

aletonersToners

TheH&FShape-up Challenge 2010

a b

a rt b tor tt is i t wistnLie on your back and bring shoulders and legs upas in Pilates 100.nPlace fingers behind ears and keep elbows wide (a).nExhale and peel left shoulder across towards righthip as you extend the left leg out as low as you canwhile keeping your stomach flat and spine in neutral (b).

nInhale as you bring your body back to centre andexhale as you go in the opposite direction.nRepeat 10 slow repetitions followed by 10 fast, butcontrolled repetitions.

Tra tp Try to k stomc ft troot.Dot t is ro from sid to sid.

5. The pIlaTeS CRISS CROSSBirs k ft o t foor; 14 rs. Itrmdits ift ft ; 16 rs. advcd 20 rs wit ft

a b

Tis works t bdomis icdi dostr mscs, d bck, bottom d is.nKneel on all fours, knees under hips, hands undershoulders and spine in neutral (a).nInhale to prepare, exhale drawing navel to spine asyou lengthen opposite arm and leg away from you untilthey lift off the floor (b).

nInhale as you return to centre.nExhale as you lengthen opposite side limbs away.

Tra tp K yor torso sti troot.Imi tr's ss of wtr sitti o t forcorrs of yor bck d try ot to si dro! Kd d ck i i wit si.

3. SWIMMIngBirs do s oy. Itrmdits d dvcd do rms d s totr

a b

Tis tos bottom, isd tis, s sctssodrs. a comodxrcis (works mort o joit) to brmor coris.nStand with feethip-to-shoulder-widthapart. Bend elbows to bringweights up to shoulders,palms forward.nInhale to bend knees,so hips lower (a).nExhale and push bodyback up, as you begin

pressing dumbbellsoverhead until armsare almost straight (b).nReturn weights toshoulders and beginsecond squat.

Tra tp K ksi i wit scod tosd dot t ks ro i.ask trir to cckyor tci. Kbdomis drw itroot, d dotrc yor bck.

2. SquaT WITh ShOulDeR pReSSBirs do o st of 10. Itrmdits o of 15.advcd do two sts of 12

a b

Tis tos bottom, isd tis s r bodyd sodrs. a comodxrcis (works mort o joit) to brmor coris.n

Stand tall, feet hip-widthapart, with a dumbbell ineach hand, down byyour sides (a).nStep back with your rightleg and bend both knees toan approximate right anglein one smooth movement.

nAt the same time, liftyour arms straight out tothe sides, palmsfacing down (b).nStep feet back togetherand lower arms.n

Repeat on both legs.

Tra tp K cstiftd d bdomisdrw i. esr yor frotk stys ovr yor kd i i wit t scodto s it bds forwrd.

4. ReVeRSe lunge WITh laTeRal RaISeBirs do s-oy for o st of 10. Itrmditsdo rms d s for two sts of 8. advcd do rmsd s for two sts of 12

a b

Carolinewears:ZocaSupportvest,23(www.zocaactive.com).CasallFrenchTerrypants,55(ww

w.casallstore.com).AsicsGT-2150Trainers,90(www.asics.co.uk

)

114Health & Fitness


12/14

a b

c

Tis comod xrcis(works mor t ojoit) wi s dto tis d bottoms sodrs.nStand with feet hip-width(dumbbells by your sides) (a).nExhale and take a large

step forward, bending bothknees to an approximateright angle, while raisingyour arms sideways upto shoulder height(palms down) (b).nPush legs back to startposition with control while

lowering dumbbells back toyour sides.nPerform reps on oneleg, then change legs.

Tra tp I t d ositio, sr tfrot k dost o

byod t frot tos.K sodrs bck ddow d bdomisty d troot.K t bows softybt, rtr t ockdd s sow, cotrodmovmts.

Tis tos bottom, isd tis, sscts sodrs.nStand with feethip-to-shoulder-widthapart, dumbbells byyour sides.nInhale as you bend yourknees, bringing your hipstowards the floor (a).nExhale and push yourbody back up, then lifthands to shoulder heightwith palms forward.

nExhale to pressdumbbells overhead untilarms are almost straight (b).nReturn weights tostart position and beginsecond squat.

Tra tp K ksi i wit scod tos,d do't t ks ro i.ask trir to cckyor tci. Kbdomis drw i ddot rc yor bck.

3. lunge WITh laTeRal RaISeBirs do o st of 10 wit it wit. Itrmditsdo o st of 15 wit mdim wit. advcd dotwo sts of 12 wit mdim to vy wit

1. SquaT WITh ShOulDeR pReSSBirs do o st of 10 wit it wit. Itrmditsdo o st of 15 wit mdim wit. advcd dotwo sts of 12 wit mdim to vy wit

Tis ftts bdomis d bids corstrt d sodr strt.nLie 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.nLift the stretchy band above your shoulders.Inhale, tuck your chin in slightly and take yourarms overhead and back (a).nExhale and gently draw your navel to yourspine as you curl your head and shoulders up offthe floor, reaching the band forwards (b).nInhale as you hold the position, and exhale to

pull against the band taking your hands out to thesides towards the floor (c).nLower your body and hands slowly to the

start position.nRepeat.

Tra tps us sow, cotrodmovmts troot. look forwrd troyor ks yor body foows t dirctio ofyor ys. Try to k tr si d yorbs s ft s ossib.

5. COnTROlleD CuRlSBirs do 1 st of 10 o rm xrciss,itrmdits do 1 st of 15 wit rms xrciss,dvcd do 2 sts of 10 wit rm xrciss

Tis tos r rms wi cibc. Stdi o o is rt foryor cor d yor bottom.nStand on your left leg, keeping your abs gentlydrawn in and your hips level, with your dumbbells

held down by your sides (a).nExhale and bend your elbows, bringing thedumbbells close to your shoulders. Keep the weightsin line with your wrists and look straight ahead (b).

nInhale and slowly lower the dumbbells back tothe start position.nBeginners do five reps on each leg, intermediatesone set on each leg and advanced one set on eachleg plus the last set with both feet down.

Tra tp K yor torso sti d dot rockbck d fort. K bdomis drw i,sodrs bck d dow d stdi stro.

2. SIngle leg BICepS CuRlBirs do o st of 10 rs. Itrmditsdo two sts of 12. advcd do tr sts of 12

a

a

a

b

b

b

a rt cor xrcis ftts bs d worksd ostr mscs of trk d sodr.nLie on your stomach, up on your elbows, whichshould be shoulder-width apart, with your handsclasped together (a).nDraw navel to spine and lift your hips so youreon elbows and knees (b).nKeep your abdominals tight and your spine inneutral, then come up onto your toes. Keep yourbody in a straight line and breathe steadily (c).

Tra tps K yor sodrs wy fromyor rs d yor d i i wit yor si.Dot t yor bck rc or di. Dot t yorbottom stick i t ir. If yor ot stroo yt, sty wit ks o t foor.

4. elBOW planKBirs od twic for fiv scods.Itrmdits oc for 30 scods. advcd

oc for 30 to 60 scods

a b

c

Carolinewears:CasallBoxback

withprinttank,39.95(www.casallstore.com).EllieGrayCropsleggings,17(www.elliegray.com).AsicsGT-2150trainers,90(www.asics.co.uk)

Celerytoners

Health & Fitness115


13/14

WITH THANkS TO FITNESS FIRST FOR SUPPORTING THE CHALLENGE.TO FIND A FITNESS FIRST GyM NEAR yOU, VISIT WWW.FITNESSFIRST.CO.Uk

grt for scti dstrti sodrsd bics.nStand with feet hip-widthapart, legs softly bent anddumbbells in front of thighs,palms facing in.nExhale and pull weightsupwards to chest height,

leading with the elbows.nInhale to slowly lowerback to start position.

Tra tp K tr si, d tmmyty drw i towrdsit. Mov sowy dsymmtricy.

O of t bst -rod d bottom xrciss.lifts yor bottom dss yor tis.nStand with feet hip-width(dumbbells by your sides ifyoure using them) (a).nTake a large step forward

and bend both knees to anapproximate right angle (b).nPush back to start

position with control.nAlternate legs.

Tra tp I t d ositio, srt frot k dos'to byod t frot tos.K sodrs bck

d dow dbdomis tyd troot.

2. upRIghT ROWBirs do o st of 10 rs. Itrmditsdo two sts of 10. advcd do two sts of 12

4. The lungeBirs do o st of it o c witotwits. Itrmdits do two sts of it o c wit wits. advcd do two to tr sts of12 wit vy wits

Tis ss d tos bottom, is d tis.nPlace an exercise ball behind you in the small ofyour back and lean against the ball with your feethip- to shoulder-width apart.nPlace your feet about a foot in front of the ball (a).nInhale to bend knees to right angle, (so your knees are

above your ankles) lowering your hips towards the floor (b).nExhale and push body back up to standing position.

Tra tp esr yor ks r bov yorks w yo'r i t dow ositio d dott yor ks ro iwrds, or o i frot of yortos. K bdomis drw i troot, db crf ot to rc yor bck. To rorss, ddrsistc by odi dmbbs.

1. eXeRCISe Ball SquaTBirs do o st of 10. Itrmdits o st of 15. advcd o st of 15 wit dmbbs

a wodrf bdomi tor tt is i t wist.nLie on your back and bring shoulders and legs up asin the Pilates 100 move on page 114.nPlace fingers behind ears and keep elbows wide (a).

nExhale and peel left shoulder across towards righthip as you extend the left leg out as low as you canwhile keeping stomach flat and spine in neutral (b).

nInhale as you go back to the central position andexhale in the opposite direction.nDo half your repetitions slowly, followed by half fast,controlled repetitions.

Tra tp Try to yor k stomc ft ddot t is ro from sid to sid.

5. The pIlaTeS CRISS CROSSBirs k ft o t foor d do 14 rs. Itrmditsk ft d do 16 rs. advcd k ft d do 20 rs

a ftstic xrcis for t sodrs d trics.By-by bio wis!nStand with your back to the bench with your feeta strides length in front of it.nSit on the front edge with your hands beside yourhips on the edge of the bench.nTake your bottom off the bench so your weightson your hands and feet (a).nBend your arms and slowly lower your bottom

towards the floor until your upper arms are parallelto the floor (b).nExhale to push your body back up to thestart position.

Tra tp K yor ck o d ysforwrd. as yo rorss yo c k yors strit troot for xtr rsistc.

3. TRICepS BenCh DIpSBirs do o st of it wit ks bt. Itrmdits do two stsof 10 wit ks f bt. advcd do two sts of 10 wit strit s

hourglsstoners

a

a a

a

a

b

b b

b

b

Carolinewears:YamaramaI'mInspiredvest,40(www.yamarama.com).CasallFrenchTerrypants,55(www.casallstore.com).AsicsGT-2150trainers,90(www.a

sics.co.uk)

116Health & Fitness


14/14

neXT MOnTh W rorss yor xrcis d dd i som rt w movs to k yo itrstd d motivtd,s w s ivi yo som sf tis d its to yo civ yor os! Ot Fbrry 4.

a rt body-wit xrcis tt sims ti d ti r.1. Lie on your right side, legs outstretched andhead on outstretched arm.nKeep your waist lifted off the floor as you liftyour left foot to hip height.nExhale 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 legfor stability. Stretch your left leg out straight athip height.nDraw circles in the air with the the left foot ineach direction, keeping the leg straight.nRepeat 1 and 2 on your other side.

Tra tp K yor is sti, d yorwist td off t foor troot. n

a ftstic i, d bottom tor.nStand tall, feet hip-width, keeping yournavel drawn in.nTake a large step forward with your right legand bend knees until your right thigh is parallelto the floor (a). Hold for one second.nRaise your body up, lifting your left legforward (b) to repeat the lunge with this leg (c).nContinue lunging forward, alternating legs.

Tra tp K bdomis d,d sr frot k stys i i wit tscod to of t frot foot. Mov sowytro sts for xtr ffct. Dmbbsc b d d for ddd rsistc.

Tis tos tir r body sodr, rbck, trics, cst d cor.nPlace hands under shoulders, and legs out straightwith weight on your toes. If this is too challenging,bend knees as shown in picture (a).nKeep back straight, and inhale to lower chesttowards the floor, bending your elbows (b).

nExhale while you press back up to start position.

Tra tp K bdomis tit troot,d try to k yor bck strit d bottom tckdi. hds widr rt work yor cst mor, dds rrowr work trics mor, so vry yorositio ovr t mot.

5. SIDe leg lIFT 1 & 2a vs do 12 of c o c

4. The WalKIng lungeBirs do o st of 12. Itrmdits doo st of 18. advcd do two sts of 12

3. pReSS-upSBirs do o st of 10 box rsss. Itrmdits do two stsof 10 f rsss. advcd do two sts of 12 i k ositio

a owrf xrcis tostrt d to is,tis d bottom.nStand with feethip-to-shoulder-widthapart, hands on your hips.nInhale and bend yourknees to a right angle,bringing hips towardsthe floor (a).nExhale and push your

body back up to standingposition while lifting theright leg out to the side (the

left leg is working to liftyour weight) (b).nInhale and bend bothknees back to squat, andexhale as you repeat.

Tra tp I tst ositio, kyor ks bov yorks, d dot owt ks to ro iwrds.

K bdomis drwi troot. K yorsi i tr ositio.

Tis r-body torivs dfiitio

to sodrs.nStand with feet slightlystaggered, neutral spine andabdominals engaged.nHold your dumbbellsup elbows at shoulderheight and palms facingforward (a).nExhale and push theweights up over your head

(dont lock your arms) (b).nInhale and lower back

to start position.nExhale and repeat.

Tra tp K yorbdomis ty dd do't t yor bckrc. us sow, cotrodmovmts. Yo cod dotis xrcis sitti o xrcis b.

2. The SquaT WITh SIDe leg lIFTBirs do it c sid. Itrmdits do 10c wy. advcd do 10 c wy wit dmbbs

1. ShOulDeR pReSSBirs do o st of 10 to 12. Itrmditsdo two sts of 12. advcd do tr sts of 12

pertoners

CarolIne sandryp i h , Cis cmbi ii ci ic iig mh ihpi- g-ii mv c i-m cicii h chiv mzigfi gi igh- fh ci. a fm m, sci h hbb i

f kig fi i c i 1999, i qifi s piic siv g ch.a tV fi i,s g m fiqim QVC, h hi ih vi B iBc (www.bodinbalance.tv).th h f ci bk Shape Up!(a&C Bck, 14.99), h h fivfi dVd h m, icigShape Up!ih B i Bc tV.F m ifmi bs, vii h bi,www.carolinesandr.com.

a

a

a

b

b

b

b

ca

1

2

rolinewears:CasallPerforma

ncePrinttank,39.95(www.casallstore.com).EllieGrayCropsleg

gings,17(www.elliegray.com).AsicsGT-2150trainers,90(www

.asics.co.uk)

30168203 get in shape with caroline sandry health fitness mag

Documents