Core stability
Experts now agree that to get the best body you can, you need to get right back to basics and strengthen your "core stability". Essentially this means strengthening the deepest muscles in your abdominals and lower back. With this strong core you'll perform better in every sport or exercise you do, improve your posture, relieve back pain as well as getting a fabulously toned tummy and bottom. Until recently the only exercise class available to improve core stability was Pilates and this is still one of the best classes around (check out our Pilates exercise videos in the exercise shop). Other methods to improve core stability include using a Gymnastik or 'Stability' ball, which engages your deepest abdominal muscles, as well as being great fun to use. You can find our Gymnastik balls in the exercise shop.

Strength Training
Forget aerobics classes and the treadmill, research is now proving that strength training is the best way to lose body fat and keep it off. After the age of about 20 - 25 adults lose about 1lb of muscle every 2 years. As muscle burns calories that translates to a drop in your metabolic rate of around 5% per decade. No wonder that by 40 most of us are suffering from middle aged spread. Strength training can reverse this trend by preventing muscle depletion and even increasing muscle. Studies have shown that 2 months of a combination of aerobic and strength-training sessions, 2 - 3 times per week can add an average of 3 lbs of muscle and a loss of 6 lbs of fat without even changing eating habits. It can also help tone your body, resulting in inch loss. Don't worry about building big muscles - that takes specific techniques and for most women is physically impossible.

Intensity
In the 90's the fitness industry promoted low impact aerobics and yoga to improve fitness. However, many studies are now indicating that to get really fit there is no substitute for hard work! One study at North Dakota University showed that subjects who ran and lifted weights demonstrated greater gains in muscle strength and cardiovascular endurance than those who combined lifting weights with low impact cardio work like cycling. Doing cardio work at high intensity really improves fitness levels. If you want to find out your optimum intensity level just look for the article on this page called "The Zone". Remember if you are new to exercise, you may need to build up to this level gradually.