Tone up - all over
Shaping up gets trickier with age. So we asked the UK's top trainers, who can charge hundreds of pounds a session, for their quick and easy tips for 40-something fitness
If you're plagued by fat spilling over your jeans, you need an exercise that works your sides and waist,' says David Cameron's personal trainer Matt Roberts. Lie on your side and, propped up on your elbow and feet on top of each other, lift up your hips. Keep your body straight, then lower your hips down. Repeat 10-15 times on each side.'
Get fit top tip: You don't have to spend hours in the gym. PHA (peripheral heart action training) involves alternating between upper and lower body exercise, so you don't need to take as many rests. Your workout can be shorter and more efficient.'
Matt Roberts charges £80 per hour, www.mattroberts.co.uk
Weight resistance is great for remedying bingo wings,' advises Tim Jones, celebrity personal trainer. Do 20 press-ups, balancing on your knees, with your arms a little more than shoulder-width apart. When you can do that comfortably, bring your hands closer together and do another 20. Keep your elbows tucked in - this isolates the triceps, which will tone up those flabby upper arms.'
Get fit top tip: Build up muscle: the more you have, the higher your metabolism will be, so you'll burn more fat without having to spend hours on the treadmill.'
Tim Jones charges £100 per hour. www.tjfpersonaltraining.com
Knees can be a hard to spot reduce,' says personal trainer Mark Anthony, whose clients have included Billie Piper. Try leg raising exercises: lie on your back on the floor with your hands under your lower back for support, and raise your legs as far as possible, while wearing ankle weights.'
Get fit top tip: Don't exercise too hard and fast. So many women decide to get in shape and throw themselves into it hammer and tongs. This can result in injury, overtraining and giving up early. Start slowly.'
Lie on the floor with your legs extended to the ceiling,' recommends Niki Wibrow, who trains celebs including Angela Griffin. Keep your legs straight and circle them out and away from each other, drawing a circle with each foot. At the same time, try to tilt your pelvis off the floor. This is called a reverse curl. Do four sets of ten.'
Get fit top tip: Change your routine every two to three weeks. If you usually tone at the end of your workout, add it to the beginning. If you mainly work indoors, try a session of power walking outside.'
I recommend The Fly,' says celeb personal trainer Matt Field, for toning up under the armpit. Holding tins of beans, stand with your arms in front of you at shoulder height, palms down; slowly arc your arms back; squeeze your shoulder blades together. Hold for a few seconds; repeat 25 times.'
Get fit top tip: Make each exercise multitask. If you're doing lunges, throw in a bicep curl too for added value.'
Nicki Waterman, who lists Kelly Brook among her clients, suggests the Back Bra-Roll Melt and Tone. Stand with feet shoulder-width apart, a weight in each hand. Bend forward until your torso is almost parallel to the floor. Extend arms, forearms facing the floor, and raise them until they're parallel to the floor. Return arms to starting position; do 12 times.'
Get fit top tip: Drink a slush puppy before exercising - you won't overheat, and will keep burning calories for longer.'
Bottom heading south
Squats and lunges are brilliant for firming up the bum,' says Jen Solomon, a personal trainer at Fitness First. Try a walking lunge - alternate legs and lunge continuously across a distance for about six minutes at a time. The further you step forward, the more you work your glute muscles.'
Get fit top tip: Don't exercise the same parts of your body every day - your muscles need a rest in order to strengthen.'
Walk, don't jog,' says Joanna Hall, who has trained Rachel Stevens. Running won't move your legs in the right way,' she explains. Hip extension is key to reducing saddlebags, so when you walk, make sure you're really lengthening your stride.'
Get fit top tip: Avoid The Plank, where you balance on your elbows in a press-up position. This puts too much tension on your muscles and affects your posture. Work on your abs standing up.'
Flabby inner thigh
Lie on your back,' suggests Anna Lovelock, personal trainer to top athletes, and bend your knees with your feet on the floor, holding a small squidgy ball or cushion between them. Squeeze your thighs together as hard as you can for two seconds; gently release. Do 10 to 20 repetitions. Repeat, but this time pulse quickly. Do this three times a week.'
Get fit top tip: To lose weight from a specific area, incorporate targeted activities into a cardiovascular routine. Toning exercises like sit-ups won't burn fat away.'
To transform the lower body, particularly the outer thigh area, try the hill drill,' advises Jon Denoris, who has trained Estelle. Find a small hill and walk up briskly, gradually increasing your speed until you're running. Give yourself 30 seconds to complete it. Walk back down and recover for a minute, then repeat two to three times.'
Get fit top tip: Research shows that exercise helps to rebuild the parts of the brain responsible for concentration and multitasking. So when you've a million and one things to do, make time to work out.'