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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
woman on the floor at home doing sit ups
Fed up of slogging your way through boring gym sessions? Make light work of your workout with these inspiring tips, tricks and ideas... -
20 easiest ever ways to exercise
weight loss tips,exercise,Prima
a woman walking and burning calories
To lose weight, you need to burn 200 to 300 calories a day through exercise. This is the equivalent of 20 minutes of squash every day - or, to put it in a more achievable way, two or three 20-minute walks a day.
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20 easiest ever ways to exercise
better body,weight loss tips,exercise,Prima
close up of woman holding her hip
Too much sitting can tighten hips and lead to knee or back aches that make exercising tough. To stay loose and pain-free, practise this hip stretch every day: stand with your right foot crossed in front of the left and your right arm reaching overhead. Taking a deep breath, gently lean to the left, pressing your right hip out to the side, so you feel a stretch down the outside of the leg. Hold for 30 seconds and then repeat on the opposite side.
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20 easiest ever ways to exercise
music,weight loss tips,exercise,Prima
an mp3 player with headphones
A survey by Cancer Research UK found that one fifth of the UK public choose to listen to 'Eye of the Tiger' by Survivor when they're running, and this is closely followed by Queen's 'Don't Stop Me Now'. Music keeps a training programme fun, which is half the battle. A playlist of top exercise tunes can be found at www.fitnessmagazine.com.
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20 easiest ever ways to exercise
complementary health,weight loss tips,exercise,Prima
mint leaves on a white background
Hit the treadmill with a towel spritzed with peppermint oil or jasmine for an extra boost.
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20 easiest ever ways to exercise
walking guides,weight loss tips,exercise,Prima,accessories
a woman walks euphorically amongst springtime wild flowers
Walking is great general exercise, but you can make your walk do more for you by changing your shoes. Chung Shi Balance Shoes (from £129, available from LJM Sports - call 01675 430115) have a curved sole that was proven to work the thigh muscles 50 per cent harder than normal trainers, in a recent US study. If you can't go the whole hog and buy the shoes, try Dr Metz Slimsoles (£19.95, available from Tower Health; call 0845 006 6077), which fit inside your own shoes and use reflexology to encourage weight loss. For an extra boost, walk with Exel Nordic Walking poles (£68, available from Sheactive; call 0870 766 2566) which force you to use more muscles than running and swimming, and burn over 45 per cent more calories than normal walking.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
woman exercising at home on her floor
You can do this while you're watching TV and it's great for strengthening and toning your back and tummy - starting on your hands and knees, with a flat back, strongly contract your tummy muscles and then reach your left arm in front of you as you stretch your right leg behind you in line with your body. Slowly bring your arm and leg back to the floor and repeat ten times on each side.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
a woman is seen running up and down her stairs
If you're stuck indoors and can't get out to exercise, this will work harder for you than the average jog, burning 885 calories per hour - more than double what you'd use in the same time spent jogging.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
close up of a woman pumping iron
It can take up to four months of exercise before you see shapely muscle where fat used to be. Lifting weights can cut that time in half, and, far from creating huge muscles as many women fear, weights help to strengthen and lengthen key muscles to create a long, lean and toned body. They don't have to be macho either. Get yourself a very ladylike kettlebell. They are available at Optimal Life Fitness Group, priced from £29.79 for the 8kg Kettlebell. They come in a range of sizes, in fab girly colours. Visit www.optimallifefitness.com.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
a woman and her gym bag
Try a few sessions on a Power-Plate machine. The machine works by producing a vibration that encourages the muscles to expand and contract more rapidly than usual, building deeper strength and flexibility. Because your muscles are working harder, you can see results more quickly than you would ordinarily. You don't have to meet a certain level of fitness before you start with a Power-Plate, and it also limits the impact that your joints would usually incur on a treadmill or in an aerobics class. This makes it suitable for people with conditions such as osteoarthritis. Find gyms offering Power-Plate by calling 020 7586 7200 or visiting www.power-plate.com. Sessions are usually 25 minutes and cost £20.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
a woman jumps in the air smiling
Just eight minutes of bouncing on a rebounder or trampette is the equivalent of a 20-minute run, but far gentler on the joints. This form of exercise is also said to shift toxins, so you'll feel more vital as a result. Supertramp has a Folding Rebounder priced at £59, which is for easy home storage. Call 0800 197 1897 or visit www.supertramp.co.uk
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20 easiest ever ways to exercise
complementary health,weight loss tips,exercise,Prima
woman enjoying a massage
If you yearn to be better at yoga, look into Thai yoga massage, a cross between massage and yoga. While you still get the muscle-toning effects of an ashtanga session, your therapist is there to gently pull you into stretches as well as massaging your neck, ankles and back to ease out any knots and make the stretching easier. For a directory of practitioners, visit www.chisuk.org.uk.
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20 easiest ever ways to exercise
exercise,Prima,womens health
push ups at home
Reduce the number of push-ups you need for toned summer arms by buying a pair of Push-up Bars (£9.95 from www.home-gym-equipment.co.uk). They increase push-up efficiency so you don't need to do as many, and they also give you a safer, more controlled dip.
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20 easiest ever ways to exercise
exercise,Prima,womens health
a retro style skipping rope
Rope jumping burns calories fast if you've got the stamina for it. If you need to keep motivated, invest in a Calorie Jump (£14.95) which is a skipping rope that counts your jumps as well as letting you know when you've burned off that biscuit binge. Available from Paramount Zone. Call 0870 011 3206 or visit www.paramountzone.com.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
a woman's slightly overweight belly
The flab hanging over the top of your jeans is the curse of apple-shaped women - and the only way to fight it is with regular midriff-busting exercise.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
Woman curling her spine in a sit up
This is a classic tummy flattener - lie on your back with your knees bent and feet flat on the floor. Keep your pelvis neutral (so your tailbone isn't tilted), place your hands either side of your head (or on your thighs if it's easier) and then curl up along the spine, starting at the breastbone and trying to pull your belly button flat to the floor as you lift in a controlled manner. It should take you two seconds to curl up and two seconds to roll back down. Aim to build up to 30 curls per session.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
Woman doing sit ups outside
Lie flat on your back, and lift your legs straight up so they're at a right angle to your body. Now, lower them very slowly, controlling the drop with your tummy muscles. Don't allow yourself to speed up as your legs approach the floor - you'll know how much good this is doing your abdominals, because they'll be telling you all about it! Repeat as many times as you can bear - but watch that number increase with time.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
woman having exercised looks proud
Just in case something stops you getting to an exercise class, keep a stack of contingency home exercise DVDs at home. In one study, 66 per cent of those who exercised alone (at home or out running), and took classes, stuck to working out for at least six months, compared to 39 per cent of those who depended only on classes, and 60 per cent of those exercising on their own.
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20 easiest ever ways to exercise
exercise,Prima,womens health
woman on a step machine at a gym
For the novice, Curves is ideal (call 0800 130 0544 for your nearest gym), offering a friendly and motivating environment. There are no mirrors to demoralise you, and equipment is arranged in what the clubs call the ‘circle of friends', with an instructor stationed in the middle to offer encouragement and reassurance that you're using the equipment properly. The Curves workout programme is 30 minutes long. You spend 30 seconds on each piece of equipment for three circuits, with a final stretch, three times a week - and it's all set up so you can turn up whenever you like and just slot into a position on the circuit.
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20 easiest ever ways to exercise
outdoor pursuits,weight loss tips,exercise,Prima
a kite, highly enjoyable and good exercise
Flying a kite isn't just for children. It is an easy way to tone up muscles in your stomach, arms and legs, without a single sit-up. It's like having a tug of war with the wind. For a great range of kites, visit www.flexifoil.com.
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20 easiest ever ways to exercise
weight loss tips,exercise,Prima
woman doing a stretching exercise
When it comes to exercise, winding down is just as important as warming up. A full body stretch will elongate all the muscle groups in the body, especially those in the spine and abs. Lie flat on your back, extending your arms above your head (hands on the floor). Gently stretch from your fingertips to your toes, breathing gently and holding for 30 seconds. Then slowly bring your arms to your side and relax!
20 easiest ever ways to exercise
Make light work of your workout
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