Diet & Fitness 
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Strengthening and toning: tone your legs

by Malia Frame
continued from page 2
5. Glute crunches (works your glutes and tops of your hamstrings): Start on all fours on the floor, then lower your forearms and your palms so they’re touching the floor. Slowly extend your right leg straight out behind you (you can wear light ankle weights if you wish), then bend it so your right thigh is parallel to the floor and the sole of your right foot is facing the ceiling (your right leg should be in a right angle behind you). Lifting from the hamstring, slowly press your right foot up towards the ceiling, then gently lower to the starting position. Avoid arching or rounding your back while doing this move. If you’re in the gym, you can use the glute machine to work these muscles.

Once you’ve completed these moves, you’ll need to work out your upper body so all the muscles develop in proportion. Focus on your back, chest, shoulders, biceps and triceps in this order, so you work your larger muscles before your smaller ones. If you combine this programme with sensible eating, you could see results in as little as 10 days. Good luck.

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