STEP TO IT!
- Pull in your stomach muscles and stand up straight as you stride.
- This will improve your posture and flatten and firm your midriff.
- To align your spine correctly, lower your shoulders and lengthen your neck as you walk, holding your head high.
- For added strutting power, swing your arms across your body, coming up to breast level. When you swing them back make sure your shoulders open up to help propel you forwards.
BEFORE YOU START
YOUR DROP A DRESS SIZE PLAN
TIP Regular trainers are fine, but if you want to invest try Terra Plana Vivo Barefoot, from £65. The ultra-thin, puncture-resistant soles give you that barefoot feeling, and are said to naturally flex and strengthen the muscles in your feet.
TIP Drink at least 200ml of water before you start your walk and keep sipping throughout.
DAYS 8-11: Plan another walk, adding 1,500 steps to your baseline.
TIP A great stretch for the back of your legs and to tone your bottom is the downward dog and leg lift. Start on all fours. Tuck your toes under and push yourself up into an inverted V. Slowly lift one leg out straight, hold for five seconds, then lower to the floor. Repeat 12 times, swapping legs each time.
TIP When walking uphill place your ankles down first - not your toes - so your spine stays safely in the correct position.
TIP Music is great for keeping you motivated as you go, and it helps you to fall into a steady rhythm.
TIP If you feel tired at this point, drink a cup of coffee an hour before you walk.
TIP Treat yourself to a hot bath with a sachet of Elemis Musclease Herbal Bath Synergy, £52 for 10 sachets. Bliss!
TIP When walking in heels your posture alters slightly, so be aware of keeping your spine relaxed and your tummy pulled in. Happy strutting!
When you've finished your daily walk, it's important to stretch out to keep your body supple and prevent you feeling stiff...
Best for... toning your bum
Start on all fours, with your knees under your hips and hands under your shoulders. Tuck your toes under and push yourself up into an inverted V shape. Gently push your heels down to the floor so you feel the stretch on the back of your thighs. Slowly lift one leg out straight behind you, contract your buttocks, hold, then slowly lower the leg back down. Repeat on the other leg. Repeat 12 times, swapping legs each time.
Saw and reach
Best for... toning the waist
Sit on the floor with your legs hip width apart and your back straight. Lift your arms out to the side until they are at shoulder level. Keeping your spine tall, rotate at the waist and twist so that one of your arms is over your feet and the other is behind you. Keep you stomach muscles tight and rotate back to the centre. Repeat, rotating in the opposite direction. Repeat 12 times.
Chair tricep dip
Best for... Saying bye bye to bingo wings
Sit on the edge of a chair with your knees bent and feet flat on the ground. Grip the edge of the chair, with your elbows bent and pointing backwards. Support your weight and lower yourself down towards the floor by bending your elbows, keeping your knees bent. Now push yourself back up until your arms are straight (do not lock your elbows), press your hips forward and raise one arm up over your head in a diagonal stretch. Repeat 12 times, swapping arms each time.
Best for... sculpting shoulders
Lie on the floor with your knees bent to the right. Holding a small weight or a can of beans in your left hand, slowly extend this arm up and over to the other side in a semi-circle motion. Keep your elbow soft. Bring the arm back to the start position. Repeat 6 times on the left arm then 6 on the right (knees bent to the left).