OBESITY may be getting the better of many in the UK, but our lives are still governed by diets. Even if we are not managing to restrict what we eat, we seem to spend a good deal of time trying. Which is why, come Christmas, even the strictest self-deniers let go a little and eat and drink too much. It is about the only time of year left when we feel we are allowed to indulge.

With the beginning of the new year comes the battle to lose the results of such gluttony. Many of those who did not go away for Christmas will now be planning a short break in the sun and trying desperately to get back to their “summer shape”, according to Amelia Watts, a personal trainer with The Tonic, in London. Ideally, allow six weeks to tone up the body, but some changes can be achieved in 14 days.

EXERCISES

Hip and thigh clock lunges
Stand with your feet hip-width apart, pull in your stomach and place your hands around your waist. Imagine you are standing on the face of a clock then step forward with the right leg to 12 o’clock. Lower your body slowly, bending at the hip, knee and ankle, while making sure that your front knee stays in line with your foot. Use the hip and thigh muscles to push back to the start position, then repeat for 2, 3, 5 and 6 o’clock before changing to the left leg and repeating again at 6, 7, 9, 10 and 12 o’clock. Perform the entire routine three times.

Step-ups
Stand facing a step with your back upright and your stomach pulled in. Lift the right leg on to the step, placing the heel down first. Keep the back straight and your knee in line with your toes. Bring up the other leg so both feet are together, then step back down carefully, toes first. Begin the process again starting with the left leg and continue with alternate legs until you have completed 20 to 40 repetitions.

• Exercises provided by Amelia Watts, of The Tonic, a national network of personal trainers. See www.the-tonic.com or call 020-8405 1727. For information on exercise equipment, contact Totally Fitness on 020-7467 5925

  Ensure you have the consent of your GP before embarking on a new exercise regime and do not undertake any physical activity if you are feeling unwell or recovering from an injury

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