THE AVERAGE weight gain among clients of Amelia Watts, a personal trainer, over Christmas was half a stone.

Men and women planning a holiday in the sun over the coming weeks tend to have varying priorities when it comes to getting in trim. Women often seek solutions for what they regard as unattractive legs, bottoms and upper arms, whereas men usually wish to concentrate on their midriff and chest, Watts says.

EXERCISES

Inner thigh squeezes (above)
Lie on your back with a Swiss ball or pillow between your feet and your arms by your sides. Lift the Swiss ball off the floor with your feet and then squeeze it as hard as possible. Hold for ten seconds. Repeat ten times.

Buttock squeezes
Lie on your back with your feet resting on a sofa and your arms by your sides. Slowly lift your buttocks off the floor until there is a straight line between your shoulders and feet. Hold for at least ten seconds, squeezing your buttocks tightly, and remember to breathe. Slowly lower your back to the start position; repeat ten times.

• Exercises provided by Amelia Watts, of The Tonic, a nationwide network of personal trainers. See www.the-tonic.com or call 020-8405 1727.

  Ensure that 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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