NEW year exercisers, whose commitment to physical activity starts to stray at about this time of year, often do so because of a lack of motivation. Monotony sets in when, after their initial induction at a gym or health club, exercisers are left to their own devices. Unless their routines are updated each month and their progress monitored, many of them simply give up.

Amelia Watts, a trainer who works for The Tonic, a network of fitness trainers, introduces a new element to her clients’ routines almost every time she sees them and ensures that they are doing a different set of exercises to that which she starts them off with after six weeks.

“The body adapts very quickly, so you can see and feel benefits early on, but to maintain that you need to tweak your routine. The fitter you are, the more often you need to make those changes, at least every four weeks,” she says.

EXERCISES: Russian twists (for the waistline): Lie on your back on the floor in the “crucifix” position. Now lift your legs until there is a 90-degree angle at your hips. Rotate your legs to the right, then to the left, in a slow, controlled manner, maintaining the 90-degree angle and with feet raised at all times. Build up to doing two sets of ten repetitions to each side.

Supine lateral ball roll (for the obliques): Sit on a Swiss ball, then roll down until your head and shoulders rest in the centre of the ball. Hold your arms out to the sides of your body, with your palms facing up. Draw in your navel and roll on to one side so that just one shoulder is resting on the ball. It is important to keep your hips high and your arms parallel to the floor throughout. Roll back to the centre and on to the opposite shoulder. Try to do two sets of ten repetitions.

Talk to your GP before embarking on a new exercise regime and do not undertake any physical activity if you feel unwell or are recovering from injury.

• Exercises provided by Amelia Watts, of The Tonic’s national network of personal train- ers. See www.the-tonic.com or phone 020-8405 1727

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