fitnesscoach; Rock bottom

Does your belly wobble? Does your bum look big in everything? Well cheer up because it doesn't have to be this way TumS, bum and thighs: three words that make so many people cringe when they think about their bodies. Because these areas store fat so easily, it's tempting just to stay indoors, eat chocolate and daydream about having a swimsuit-perfect physique.

However, wishing yourself into a better shape doesn't work. Neither do the weight-loss gimmicks, pills and wraps. You may be after instant results, but the region between your chest and your knees won't shrink overnight. There is no pill you can take and, unfortunately, diet is only half the answer. You can be as regimented as you want with your food, but unless you add exercise, your bum will always look big in your jeans. So if your thighs are dimply, flabby and need toning, while your butt is slowly sliding down towards the back of your knees, read on. All all is not lost.

Try squats and lunges if you are at home or leg extensions and lying leg curls if you're a member of a gym. Working hard in fitness classes or running outside mean that your overall aerobic fitness will increase, as will your muscle strength and stamina. However, spending at least two out of five exercise sessions on weight training will increase your muscle tone and burn more energy than when you are doing nothing. Imagine a strong, toned muscle actually eating calories from your body when you are sleeping. This is the correct way to lose weight.

If you are at home and need a body workout that will incorporate your tummy, bum and thighs then try this routine. Warm up on a step, walk or run as part of your preparation for ten minutes to get the muscles warm and the blood pumping, and increase the warm-up time and intensity as you get fitter. Then do 15 to 20 squats. Start with your feet shoulder-width apart and stick your bottom out as if you're trying to sit down. Make sure your knees don't go too far forward of your feet as you lower yourself and hold the squat at the lowest point (almost sitting). Then push back up to a standing position, keep your body straight and upright.

Next, try some lunges. They are great for the front and back of legs, not to mention the backside. Although they are hard exercises, they are worth mastering. With feet shoulder-width apart, take a step forward and make sure your body is not off-balance. It is worth using a chair to steady yourself on until you get the hang of it. Lower your back knee to the floor, hold the position, then push back to the start position. Keep your body upright and don't let your front knee go forward.

I would then suggest press-ups and sit-ups. If you have hand weights, try lateral raises to work the shoulders (begin with arms by your sides and raise them, elbows bent, to shoulder height) and bicep curls to work the arms and upper body before resting and starting the circuit again. After your warm up and squats, do eight lunges each leg, one leg at a time. Work up to 12.

Next come sit-ups, push-ups, lateral raises and bicep curls. Start with eight, working up to 15 repetitions, and do three sets of each. This little circuit will strengthen the muscles and tone your weakest links. Increasing your aerobic output - that is, walking, cycling, running or doing an exercise class - will help prevent you becoming bored with your routine, as well as improving your overall shape.

Leg extension machines that target the front of the thighs are great and work the four quad muscles throughout their whole range of movement. If you are new to this particular exercise, start with two to three sets of between 12 and 15 reps on each apparatus and if you are doing them at home then reduce the amount of reps and check your form, do the exercise properly and feel the benefits.

For those who are past the novice stage and feel they're getting stale in the gym, try out this routine: 15 reps at 75 per cent of your maximum, 14 reps at 70 per cent your maximum, 13 reps at 65 per cent your maximum. Allow yourself 20 seconds rest between each set, until you get to seven reps and 35 per cent of your maximum. Then climb the stack again, doing six reps at 40 per cent your max, five reps at 45 per cent your max until you get to one rep at 65 per cent your max.

The lying leg curl works the back of your legs and I would suggest the exact same routine with someone changing the pin. This will isolate both the front and back of your legs and give you a serious shock to your stale system. Another leg routine I like is the basic five sets of 15 reps at 65-70 per cent max. It gives your legs a good solid workout and you benefit from all the important fitness attributes that follow.

Reducing size of your tummy, bum and thighs takes time, patience, perseverance, hard work, rest and an overall body-conditioning programme. Go to it and vive la differenceu Email David at: [email protected] Raleigh Wireless Cycle Computer From: Cycle Lane Price: (pounds) 29.99 Rating: 3/5 This easy-to-fit, easy- to-use gadget will suit the bike enthusiast's pocket. It is waterproof, light and, because it is durable, can be fitted to mountain bikes or racers. The computer stores your top speed, distance and duration of your journey. Other added bonuses such as time time and current speed make this a welcome accessory.

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