How to your body. Women s bodies are an obsession, professionally

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2 t h e S t e l l a b o d y p l a n How to transform your body The month-long stella food and fitness plan that will reshape your curves visit telegraph.co.uk/stellabodyplan Andrew Twort. Michelle Beatty Women s bodies are an obsession, professionally speaking, for the fitness trainer Christina Howells. It is stating the obvious to observe how different women s bodies are from men s, she says. But many trainers don t seem to train them very differently. Body by Christina, Howells femalefocused training programme, zones in on women s problem areas. Most women are unhappy with their thighs, inner and outer, and they also want to lose fat from their bottom, abdominals and arms. Her end goal is a long and lean feminine physique. Nutrition is a key part of her programme, and she often works in tandem with Detox Kitchen, which home-delivers calorie-controlled meals. Luckily for Stella readers (and their thighs), Howells and Detox Kitchen have devised a four-week Stella fitness and nutrition programme. The fitness programme draws on disciplines such as pilates, yoga and ballet barre work, and uses body weight, rather than heavy weights, to avoid bulking. The 10 toning exercises target the key problem areas from different angles to activate all the relevant muscle groups. And the cardio section a combination of power walking, skipping and normal walking hits the lower body in particular, while avoiding hunger-inducing highintensity exercise. There are less challenging options on a number of the exercises, so you can start at whatever level feels right for you. For detailed video explanations go to telegraph.co.uk/stellabodyplan. Lily Simpson of Detox Kitchen and the nutritionist Robert Hobson have devised an accompanying food programme that is a new take on the Intermittent Fasting (IF) approach to weight loss. IF which involves two days a week of dramatic calorie reduction has gained in popularity since last year s Horizon documentary Eat, Fast and Live Longer. Hobson has raised the calorie count on the fasting days from to 700. And on the non-fasting day previously a calorie free-for-all he has set a limit of 1,800 calories. One of the problems with IF, he says, is that people embark on it but then don t know what they can eat. We have created recipes that ensure your body, as much as possible, still gets what it needs, despite the calorie reduction. Simpson observes that it is psychologically much easier to fast if you have a big plate of food in front of you, and so has come up with some delicious plate- and stomach-filling recipes. As with any diet and fitness regimen, if you are unsure if it s for you, consult your GP. Typical weight loss should be between 1lb and 2lb per week but, more importantly, Howells says, you should begin to see a real difference in your shape: Longer, leaner, strong but feminine. So what are you waiting for? bodybychristina.com; detoxkitchen.co.uk

3 the Stella body plan The exercises to n i n g Plié pulses Works the inner thighs and bottom Stand with feet wide, toes turned out. Hands on hips or holding back of chair for support (1). Bend legs to a 90 angle, knees in line with heels. Your back is straight and chest lifted up and open (2). Think of drawing the inner thigh muscles up against the bone as you come halfway up and lower again. Repeat 20 times, Curtsy and extend Works the bottom, outer thigh, and your balance then hold at the bottom and pulse 2cm up and down. Repeat 20 times. Now repeat both of the above but with both heels lifted. Imagine wearing high heels (3). Repeat 20 times. Top tip Work to open the hips by encouraging the knees backwards as you perform the exercise. Weeks 3-4 (Repeat the same routine as weeks 1-2 but work up to 30 reps) Add a second set that includes a small jump. From your lowest point spring up from both feet barely leaving the floor or your plié bend. This one really increases the intensity. Aim for 10 working up to 20. Top tip Be sure not to jump out of the plié position the movement is small and intense. 4 5 Plié and lift Works the inner thighs, bottom and core. You will need a chair Stand behind the chair, feet together but toes slightly turned out (4). Step out to the right into a wide plié squat, knees over heels (5). Return to start position, placing toes of right leg behind left heel and right knee rotated open. Now slightly tuck the pelvis under as you pull the navel in and soften the standing leg. Perform two small presses backwards moving from the hip (6). Top tip You want to maintain a straight spine, keeping the pulse small and precise. Keep your hips level and square. Weeks 3-4 This challenges your balance and the core muscles as well. Step the right leg out into wide plié as before. On your return place the left 6 Stand with feet hip-width apart, hands on hips or on the back of a chair. Extend (8) and lift the right leg out to the side, focusing on a small, controlled move. Now balance on the left leg and cross the right leg behind into a curtsy position (9). The right leg bends to 90. Top tip Ensure the back knee is placed behind the front knee, and bend deep into the movement. Weeks 3-4 This incorporates a greater balance challenge. As you extend the leg out to the side laterally raise the arms up to shoulder height. You can hold two small 500ml water bottles to increase the challenge (10). Then as you lower into curtsy lower the arms so the fingertips touch the floor (11). If you held the chair in week 1-2 you may want to try this with hands on hips. Don t worry if your balance is not there yet you can still use the chair. 7 hand on the chair seat and right hand on the chair back as you lean forwards and extend and lift the leg behind you. The knee is slightly bent and rotated open (7). Be sure to draw the lower abdominals in and avoid arching the back. Top tip Really focus on working from just underneath the bottom

4 Half smile Works the inner thighs and the abdominals Bottom lift and pulse Works the bottom, outer thighs and waist. You will need a chair Orange Tulipani chair, from The Conran Shop (theconranshop.com). All clothes by Nike (nike.com) Kneel on all fours facing away from the chair far enough that you can tap your foot on to the chair seat. Extend one leg about shin distance to the side of the chair. The leg is rotated slightly out so your foot points gently away from the chair and slightly downwards (12). Slightly tuck the pelvis under as you pull the navel in. Lift the same leg up and diagonally across so the toes tap down on the chair seat (13). The foot is gently flexed. Now lift the toes off the chair about 2-3cm by engaging the bottom to lift the leg. Tap back down and lower the leg back down to the start position. Top tip Make sure you draw the abdominals in to initiate the move and focus on the lift coming from the bottom. Weeks 3-4 This move also brings the inner thighs into action and challenges your core muscles. Repeat the first move, aiming towards 30 bottom lifts this time. Now place both feet on chair so you are in plank position (14). Hands on floor. Lower the working leg to the floor and lift back up on to chair. Repeat five to 10 times with each leg. Note: the plank is a difficult move and you also have to use the front of your thighs to maintain the position, so don t worry if this is too intense initially; just work on achieving 30 repetitions of stage one for now. Lie on your back and prop yourself up on your forearms with knees bent. Extend one leg out straight and rotate the leg open so the knee points outwards this is important to activate the inner thigh (15). Draw the lower belly inwards as you lift the straight leg upwards, keeping the knee turned out (16). Think about working from the inner thigh. Lower the straight leg so the heel touches the floor and then sweep it out to the side and slightly upwards, as if you are drawing a half smile. Hips stay level. Return the leg and repeat times. This one can get quite intense. Top tip Maintain the outward rotation of the knee to activate the inner thigh. Keep your abdominals engaged and your hips even. You can always decrease the range of movement if it s difficult Weeks 3-4 This is such a great move that I have just increased the repetitions to 30 each side. 19 Wrap around the chair Works the bottom, waist and hamstrings. You will need a chair Kneel on all fours facing away from the chair but close enough that your left leg actually goes under the chair and the right leg extends out to the side of the chair. Your left forearm is on floor and your right arm straight (17). Tuck the pelvis under as you engage the abdominals. Lift the right leg and wrap it around the back of the chair so your knee is in line with your hip. Your foot is flexed, your pelvis tucked (18). Lift the knee towards the top of the chair-back, 3-4cm (19). Lower leg back down, unfurling to start position at side of chair. (Watch at telegraph.co.uk/ stellabodyplan.) Aim for 20 repetitions each side. Top tip Avoid lifting with the heel. Rather think of lifting with the knee. Weeks 3-4 Focus just on the bottom. Aim for 30 repetitions of the first move. Then, for added impact, lift the knee to just below your highest point and pulse, lifting and lowering 2cm. Repeat 20 pulses.

5 engagement of the outside bottom cheek. MODIFICATION If you are working on the plank position, aim to hold your modified plank for 30 seconds to a minute. Knee drops 20 Works the core muscles and tummy area Come into plank position on the forearms, keeping a straight line so the hips fall in line with the shoulders. See below for modification. Lower one knee to lightly touch the floor and return to start being sure to focus on the lower abdominals throughout (23). Top tip Think of running, dropping one knee after the other without resting the knee down Waist trimmer Works the core muscles, flattens the stomach area Lie on your stomach. Raise yourself up so that you re resting on your forearms and knees. Shoulders are directly above your elbows. The back of your head is in line with the spine. Maintain the position while tightening the abdominals and keeping the back straight. Hold for 10 to 20 seconds and repeat. Come into push-up plank position with your forearms and toes supporting you, shoulders directly over elbows (20). Think of pulling the shoulder blades down the spine as you lengthen your neck. Your gaze is downwards so your head falls in line with your spine. If new to exercise or to the plank position, see the modification below. Scooping in your lower abdominals, draw one knee across towards its opposite elbow activating the side of your waist (21). Keep the abdominals engaged as you return the leg back to the start position, lightly touching the floor with the toe. Repeat five to 10 times each side. Top tip It is essential to start with the modification if you re new to exercise or the plank or have weak abs or a tendency to arch your back in planks/press-ups. As before, come into your modified plank position. From here, extend the right leg straight, pushing out through the heel as you lift and straighten the knee off the floor. (The toes stay rooted to the floor.) Repeat on alternate sides between 10 and 20 times, focusing on the lower abdominals throughout the exercise. Weeks 3-4 Works both the core muscles and the waist. In plank position drop your hips to the right side halfway towards the floor and return to centre and then to the left (24). Repeat 10 to 20 times on each side. 27 In your modified plank position (25) lift both knees up from the floor into one straight line performing the full plank position and hold for five to 10 seconds, working up to 30 seconds. If this feels a challenge, work on holding your modified plank for up to a minute. Top tip Check your alignment in the mirror to ensure your hips are not sagging down or lifting up in the air. You want to create one straight line so that the hips are in line with the shoulders. 23 Weeks 3-4 This variation also works the bottom. This time adopt the plank position on your hands rather than your forearms. Repeat the knee to opposite elbow and return to start position tapping the foot down momentarily on the floor. Now I want you to float the leg upwards on a slight outward diagonal just marginally above hip height (22). Think of engaging the bottom to lift the leg. The foot is flexed. Repeat eight to 12 times each side. Top tip The slight diagonal is only 2-3 cm: any further and you will lose the Tricep dips with knee lifts Works the backs of the arms Sit on the floor with your legs bent and your feet on the floor in front of you. Put your hands shoulder-width apart on the floor behind you, fingers pointing towards you. Lift the buttocks off the floor and straighten your arms (26). See the modification below if this is too challenging. Slowly bend at the elbows and lower your body towards the floor until your arms are at a 90 angle (27). Return to start position. Repeat 20 times. Top tip Press down through the palms of the hands to lengthen the arms on the return. Remain seated on the floor and bend at the elbows to a 90 angle, then return to straight arms. Repeat 20 times. 25 Weeks 3-4 This increases the intensity on the backs of the arms and

6 t h e S t e l l a b o d y p l a n 29 activates the abdominals. As you bend your arms and lower, lift one knee towards the chest, pulling in the lower abs to perform the move (28). Repeat 20 times on each side. If you were seated in weeks 1-2, have a go at the full week 1-2 dip. Top tip Keep your head up and look straight ahead. Flex and extend Works the back fat under the armpit and the back of arms Weeks 1-4 Standing with your feet hip-width apart, or seated, bend your right arm over your head with the palm facing up (29). Quickly unfold the right arm to shoulder level. Think of pushing the air down using the back of the hand. The palm will now face downwards. I want you to really pay attention to engaging the back muscles underneath the armpit as you unfold the arm so you make every move count. Repeat 20 times on each side, working up to 50 on each side by week 4. Top tip You can wrap the non-working hand around the back under the shoulder blades to help you feel the movement from the back muscles and engage them further. Photographer Michelle Beatty Stylist Kate Rose Morris Hair and make-up Katy Nixon (katynixon.com) c a r d i o Week 1 Week 2 Week 3 Week 4 A combination of power walking and skipping (the ropeless variety, lifting the knees up) is a great way to maximise weight loss. You should also be as active as possible throughout the day. High-intensity exercise wears you out quickly; a lower-intensity approach means you can keep going for longer and stops you becoming too ravenous. Plus, power walking and skipping target the female problem areas of hips, thighs and bottom. There are three alternating cardio programmes: power walking, intervals (power walking and skipping combined) and steady pace walking. Use steps per minute as a guide to pace (easily measured with a pedometer or a Nike FuelBand). The chart right gives you a guideline for planning your week. The days you choose to fast should also be the days you rest. It is important to choose two separate fast days, which will make the programme far more manageable. Power-walking tips Strike the ground heel first; roll over the ball of your foot, then push off with the toes. Relax the shoulders with arms loose at the sides. Work on using your arms, swinging them backwards and forwards while taking shorter strides to increase your speed. Watch your posture focus your eyes straight ahead and try not to lean forward. What is your start level? Complete beginners 100 steps per minute can be hard work if you re new to exercise. Do the best you can at working up to this pace over four weeks. Incorporate low-intensity intervals where indicated. Quite new to exercise Aim for a pace of steps per minute, which is equal to 3mph-3.3mph. Non-fast day Tone programme Tone programme Tone programme Tone programme Non-fast day Power walk Power walk Power walk Power walk 30 mins mins mins mins Non-fast day Interval training Interval training Interval training Interval training 20 mins mins mins mins (Repeat interval (Repeat interval (Repeat interval 1-2 times) 2-3 times) 2-4 times) Incorporate low-intensity intervals where indicated. Intermediate Aim for steps per minute, about 3.5mph- 4mph. Incorporate the high-intensity intervals where indicated. Regular exercisers Aim for steps per minute, 4.1mph-4.5mph. Incorporate high-intensity intervals where indicated. Power-walk programme Choose your starting level, then aim to maintain the pace for as much of the given time as you can. As you become fitter, aim to increase your mileage in the same amount of time by increasing your pace. Start slowly, then speed up, and towards the end cool down by decreasing speed slowly. Steady pace walking/moving The goal for this session is simply to think about walking and moving in the day. Become more active by taking the stairs, walking part of or the whole way to work or the shops, or by going dancing. If you have a pedometer measure your Tone programme Tone programme Tone programme Tone programme Fast day Rest Rest Rest Rest Non-fast day Power walk Interval training Interval training Interval training mins mins mins mins (Repeat interval (Repeat intervals (Repeat intervals 2-3 times) 3 times) 3-4 times) Fast day Rest Rest Rest Rest Non-fast day Steady pace Steady pace Steady pace Steady pace walking walking walking walking throughout day throughout day throughout day throughout day Tone programme Tone programme Tone programme Tone programme steps and try to improve each week. The more you move, the more you burn. Interval programme This is a fun fat-burning session that also improves fitness, speed and endurance. It consists of four one-minute skipping intervals. Between each interval you will power walk for four minutes. To decrease the intensity you can replace the side steps with a walking side squat. Visit telegraph.co.uk/ stellabodyplan to watch the sequence. The skipping interval 1 min skip, knees up high, swinging the arms 30 secs side step facing right; 30 secs side step facing left 1 min of two single skips then a double skip (lifting the same knee twice) on one side, two single skips then a double skip on the other side 1 min skipping backwards How to perform the interval session Warm up with 4 mins of power walking, gently increasing your pace Walk for 4 mins at speed at your chosen level Interval (see above) Repeat 4 mins power walk building your paces back up, and then slowing down towards the end of the session. As you progress over the weeks you will repeat more skipping intervals in each session. Top tips Always think about the area you are working. You need to connect to each move and really feel it. Always think about engaging your lower abdominals throughout every exercise. You don t need to do endless crunches to work your tummy rather, just engage your core. Quality over quantity. Keep the movements precise and don t worry if you can t get to the suggested repetitions just yet; you will achieve nothing by rushing the move or compromising the technique.