Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

– John F. Kennedy

The Crunch:
Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head for support. Using your abdominal muscles lift your shoulders a few inches off the ground, pause briefly and return to start position. Complete at least one set of 10-12 reps. Rest for a minute then repeat.

The Plank:
The crunch is the single best exercise for toning the abdominal wall. However there is a tendency to find that it doesn’t flatten the stomach as much as we’d like. To do that as well as the crunch you must perform the plank.

Lie flat on your stomach and place your hands on either side of your chest – as if ready to perform a press up — although you should tuck your elbows into your sides. Keeping your back perfectly flat, push yourself up onto your knees — so that your upper body is off the floor, with your hands and knees acting as support. Keeping your back flat, pull in your tummy button as high as possible — as if to suck it in close to the spine. Aim to maintain a normal breathing pattern and hold this position for 10 — 60 seconds. Rest, lie flat then repeat twice.

Paying attention to your posture can also help tone your stomach. Poor posture and slumping as you walk can make even a flat tummy look saggy. Good posture has nothing to do with the old school rigidity of pulling in your stomach and puffing your chest out. Good posture is about keeping your body upright and stomach firm by using the muscles that run along your back and spine and legs to lift you up.

If bloating makes your tummy feel saggy check out the beat the bloat tips in next month’s issue.

A simple walk can become a fat burning, strength building and bone boosting work out. Walking is great exercise that will help build your bone mass and prevent osteoporosis as well as tone your bum, hips and thighs and help you burn fat. And if you need another incentive studies at the National Institute of Ageing have shown that regular walking can seriously slow the ageing process. Just lengthen your stride, quicken your pace and do it a lot.

Don’t worry about getting all the sporty gear. All you need is some comfortable but supportive shoes or trainers. They should feel roomy around the toes, have good heel cushioning and be comfortable and light. If you aren’t sure ask for advice in your local sports shop.

To get going it is recommended that you first warm up by walking briskly for a minute or two, then stretch the following muscles (beginners should repeat each stretch three times).

• Quadriceps (front of thighs): While standing next to a tree or a wall for balance, reach back and pull the non-weight-bearing foot up toward your buttocks until you feel a pulling sensation in the quadriceps muscle. Hold and count to ten; then repeat the stretch with the other leg.
• Hamstrings (back of thighs): Stand with one foot on a step, toes pointed up. With legs straight and knees locked, place your hands on your hips and bend forward toward your raised leg until you feel a pull in your hamstring. Count to ten, then slowly return to upright position and reverse legs.
• Calves: Stand three to four feet from a wall or tree, legs apart. With a straight back, lean forward and place hands on the wall. Slowly bring your hips forward, keeping your legs straight and heels flat on the ground. Hold for ten seconds, then ease back gently.

Establish your routine by walking a minimum of 15 minutes three or four days a week. Then gradually increase your time and distance until you can comfortably walk at least 30 minutes.

To walk correctly, bend your arms to form a 90-degree angle at the elbow. Pump them vigorously and close to your body in rhythm with your stride. With each step, fully extend your leg and point your toes up at a comfortable angle, then roll the foot to the ground. Remember to maintain good posture by keeping your head up, shoulders level and loose, and chest elevated. Set a brisk pace and work up a sweat. Up your speed when you no longer feel challenged; but reduce it when you feel tired.

Your 4-week workout plan:

Week one:
Aim for three to five walking workouts for fifteen minutes (5 minutes warm up where you walk slowly, five minutes when you walk briskly and five minutes when you walk slowly again to cool down)

Week two:
Aim for four to five walking workouts for twenty minutes (5 minutes when you walk slowly, ten minutes when you walk briskly and five minutes when you cool down)

Week three:
Aim for four to five walking workouts for twenty five minutes (5 minutes when you walk slowly, fifteen minutes when you walk briskly and five minutes when you cool down)

Week four:
Aim for five walking workouts for thirty minutes (5 minutes when you walk slowly, twenty minutes when you walk briskly and five minutes when you cool down)