health
Bride&Home
2007
61
THE
AL
TERNA
TIVE
FIVE-A-DA
Y!
Clinging
silk
and
sheer
gowns
can
be
unfor
giving!
Fi
tness
ex
pert
Alister
Chambers
suggests
some
easy
exe
rcises
to
do
at
home
to
tone
up
ke
y
8216w
orry
areas8217
1.
Ar
med
and
gor
geous!
Sleeveless
dr
esses
call
for
slender
arms
Tr
icep
dips:
Ta
rg
ets
8216batwings8217.
Sit
with
hands
facing
forward
on
edge
of
chair
,
bend
elbows
and
lower
body
off
chair
a
few
inches.
Go
no
lower
than
90
degrees.
Push
back
up.
Do
two
sets
of
12.
Bicep
curls:
Wi
th
feet
shoulder
width
apart
and
arms
by
sides
holding
hand
weights
(or
improvise
with
cans
of
food),
bend
arms
(without
moving
upper
arms)
and
bring
weights
up
to
shoulders.
Re
peat
until
you
feel
a
slight
burning
sensatio
n.
2.
Shapely
shoulders
8230
8230
give
the
illusion
of
being
wasp-waisted
Fr
ont
lateral
raises:
Wi
th
feet
shoulder
width
apart,
hold
weights
palm
down,
in
front
of
thighs,
slightly
bend
arms
and
lift
to
shoulder
level.
Lower
.
Do
two
sets
of
15.
Tr
icep
ex
tensions:
Holding
weights,
ex
tend
arms
over
head
.
Bend
elbows
and
lower
hands
to
shoulder
level
behind
head;
don
8217t
dip
further
.
Ra
ise
slowly
back
up.
Pe
rform
two
sets
of
12-15.
3.
Tr
im
tummy
Slack
muscles
will
spoil
the
line
of
your
dr
es
s
Pr
ess-ups:
Kneeling,
transfer
body
weight
onto
arms,
bend
arms
and
lower
towards
floor
.
Slowly
straighten.
Re
peat
until
you
feel
a
slight
burning
sensation.
Ke
ep
abdom
inal
muscl
es
tense
.
Sit
ups:
Lie
with
feet
on
chai
r
or
edge
of
bed,
knee
s
in
line
with
bott
om.
Wi
th
han
ds
on
tem
ple
,
ke
eping
chin
off
chest
and
head
still,
raise
head
and
shoulders
towards
knees
and
breathe
out.
Gently
lower
on
your
in
breath.
Do
3
sets
of
15.
4.
Blast
that
butt!
Cr
eat
e
a
pos
ter
ior
J-
Lo
would
be
pr
oud
of!
Le
g
ra
is
es
:
Kn
ee
li
ng
on
al
l
fo
ur
s,
pu
ll
le
ft
knee
up
towards
chest.
Immediately
thrust
foot
up
towards
ceiling.
Extend
thigh
up
as
far
as
possible,
ke
eping
upper
body
still.
Aim
for
3
sets
of
20
with
each
leg.
Butt
crunches:
Lie
on
back
with
knees
bent,
arms
at
sides.
Ra
ise
bottom
squeezing
buttocks
together
.
Do
three
sets
of
15-20.
5.
Going
for
bust
Mak
e
the
mos
t
of
you
r
nat
ura
l
ass
ets
Sitting
or
standing,
hold
arms
out
in
front,
elbows
bent
with
cushion
between
palms.
Gently
squeeze,
hold
for
a
few
seconds,
then
release.
Breathe
out
as
you
squeeze,
in
as
you
release.
Do
two
sets
of
10
.
10045
Alister
Chambers
is
health
and
fitness
manager
at
Monks
Health
Club,
Machynys
Golf
and
Country
Club
in
Llanelli,
www
.machynys.com
It
offers
a
six-week
personalised
diet
and
ex
er
cis
e
pr
og
ra
mm
e.
Call
01554
744678
for
details.
Fo
r
personal
training
with
Alister
,
call
07968
97075
4.
shape
NO
PA
IN,
NO
GA
IN?
NO
THANKS.
LO
OK
AMAZING
IN
YO
UR
WEDDING
PHOTOS
WITH
OUR
(ALMOST)
NO
-SW
EA
T
SUGGESTIONS
Edited
by
Clair
e
Gar
diner
CORRECT
POSTURE
ADDS
INCHES
TO
YOUR
HEIGHT
,
FLA
TTENS
YOUR
TUM
AND
MAKES
YOUR
BOTTOM
APPEAR
MORE
PER
T
(YES,
REALL
Y!)
8211
AND
WILL
HELP
YOU
GLIDE
GRACEFULL
Y
DOWN
THA
T
AISLE
POWER
OF
POSTURE
up
10045
IMPROVE
YOUR
ST
ANDING!
Find
your
8216neutral
alignment8217
Using
a
full-length
mir
ror
,
stand
side
on
and
imagine
dots
at
earlobe,
shoulder
,
hip,
knee
and
ankle.
Connected,
they
should
for
m
a
straight
line.
There
should
be
a
slight
inward
cur
ve
behind
neck
and
in
the
lower
back;
chin
parallel
to
floor
.
Use
imagery
Visualise
yourself
as
a
tree
reaching
towards
the
sky
,
stretching
ar
ms
above
head.
Wa
lk
tall.
Imagine
a
wire
attached
to
the
top
of
your
head,
pulling
it
upwards.
Lif
t
ches
t
up,
pull
in
abdomen
and
bottom.
Check
constantly
Use
reminders
lik
e
settin
g
the
alar
m
on
your
phone
or
sticking
Po
st-Its
around
the
house
on
on
your
PC.
Vary
your
position
often
If
you
sit
a
lot,
find
ex
cuses
to
get
up.
Stand
to
mak
e
a
phone
call,
walk
to
the
water
cooler
,
stretch
regularly
.
Try
yoga,
Tai
Chi
or
Pilates
They
emphasise
controlled
movement
of
the
spine,
improving
posture.
Or
tr
y
the
Ale
xander
Te
chnique.
Strengthen
core
muscles
Tr
y
8216T
he
Plank8217
8211
lie
on
front,
resting
on
lower
ar
ms,
hands
and
feet
together
.
Lif
t
bot
tom
and
knees
off
the
floor
,
balancing
on
toes/balls
of
feet,
ke
eping
stomach
muscles
tensed.
Hold
your
body
as
straight
as
possible
for
a
few
seconds,
rest
and
repeat.
Or
ex
ercise
on
The
Fi
rm
8217s
inflatable
Core
Stability
Ball
(in
three
sizes,
from
16313.99).
It
comes
with
a
30-minute
DV
D.
Gaiam
direct,
0870
241
5471,
www
.gaiamdire
ct.co
.uk
6
5
4
3
2
1
WEEK
TO
GO?
tur
n
over
for
your
healt
hy
eati
ng
plan
061_fitness
10/4/07
2:50
PM
Page
61
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