SHARE UPFOR il, pee yh Viy NA A LO AUN ALS Soils \N r® Woo (haMT | Ever wondered why some exercise | and eating plans just don’t work for « 1 you? It could be because they're y ~ not designed for your unique . an shape — but here’s one that is! <Caroline's book Shape Up! Tailormade Training For Female Body Shapesis published ‘ARC Black, £14.99. But you can Daytir £12.99 (plus free p&p | _ the UK) by calling 01256 302699 * * ‘and quoting offer code 281. The offer uns unt 16 July 2009. {or stomach firming: Lie on your back and gently pull your belly button inwards as you raise one leg ata time up to ‘a right angle, {fone ofthese every other you extend your left leg out. ay, Personal trainer Caroline Sandry, who keeps Claire Sweeney ce in shape, shows you how to target, ‘The Pilates Criss-Cross, running or swimming three to yor dei Cut down on sugar, white bread and pasta and switch to natural eugar sources such as fruit and wholegrains (brown rice, wholemeal bread and pulses) Inhale as you move back to tre and then exhale as you ‘move in the opposite direction, your body type(for more info see © Do 10 slow reps followed by ‘won carolinesandry.com), 10 fast but controlled reps, Also aim for 30 minutes of walking, five times a week to burn fat. ‘The Pilates Side Leg Series, Parts 13, Part 1: © Lie on your right side Place your fingers behind your and place your head on your ‘ears and keep your elbows wide, out then exhale as you curl your head and shoulders up. wit ‘Exhale and direct your shoulde ‘across towards your right hip as stretched arm, your knees bent. Exhale as you open your left knee, ith your feet together on the floor. Inhale as you close your knee again. Repeat this eight times, Part 2: © Lic on your right side, uur head on your outstretched ‘arm, your right leg bent and your left leg straight, Keep your waist off the floor you lift your let foot to hip ight, exhaling as you do so. Inhale as you lower your le, ‘Repeat this eight times. Part 3: ® Lie on your right side, the right leg bent for stability and the left leg out straight at hip height. Draw circles in the air with your left foot eight times in a clockwise and anti-clockwise direction, Now repeat all the leg exercises the other side, The Plank, to tone ‘your shoulders, stomach and back. lace your hands on the floor, to balance your blood sugar levels. Alcohol puts weight on ‘your middle, 0 eut down, Eat little and often and choose wholegrains instead of directly under your shoulders. Keep your back straight and extend your legs behind you while supporting your weight on your hands and toes. Hold the position for at least 10 seconds. Aim to build up to 30 seconds with three or four reps Squat with Shoulder Press (below), to tone your shoulders, bottom and legs, Stand with your feet hip to shoulderwidth apart, bend your elbows and bring two (3-4kg) weights or water bottles up to your shoulders with your palms facing forward. Inhale as you bend your knees, ‘moving your hips towards the floor, as if siting down, ‘Bzhale and push Rewechioer [ad ‘weights over ‘your head until 33 Sour arms are a Almost straight. = cone" amit weights back to Fed shoulder height. WL SE Do 12 reps, set white bread, rice and pasta, Cut down on eaffeine, as it can contribute to cellulite, and drink two litres of water a day. Eat lean protein euch as chicken, fish and pulses at ‘every meal to help increase your musele tone Wer ula Surat Pots Pau makeup: Pal Orland st gen er