HOW IT WORKS

Whittling down your waist is a challenge because there's a high concentration of fat cells in this area. It appears to be the first place where you gain weight and the last to register weight loss. My programme aims to burn excess fat and fluid and then strengthen and tone muscles to create a corset effect. Think of your exertions on a scale of 1-10; 1 being at rest and 10 totally exhausted. You can do all the exercises at home or in the park, using baked bean cans or bags of sugar in place of dumbbells if necessary, so there's no excuse for skipping a session. Go for it!

This plan involves exercising, sometimes twice a day, four days a week, with an extra two workouts for those who want to work harder.

DAY 1

Shaping up for the party dress season is a cinch

Get a trim waist for this season's belted fashions with a 14-day diet and fitness plan by Amanda Ursell and Matt Roberts

Session 1

Choose a cardiovascular activity such as swimming, running or cycling. Warm up for 5-8 minutes before building intensity slowly. Start by doing your chosen activity for 90 seconds at a high intensity (8-9 on exertion scale), then 90 seconds at a low/moderate pace. (6 on exertion scale). Repeat sequence for 30 minutes.

Session 2

Perform the following exercises, resting for ten seconds between each one.

Side plank Lie on your side and lift your body, supporting your weight with a forearm and your feet. Keep your body straight with the hips off the floor; the neck and back should stay straight. Hold position for 45 seconds. Repeat on other side.

Plank Lie face down with your elbows on the ground; elevate your body keeping your weight distributed between your forearms and feet. Your elbows should be bent at a 90-degree angle. Keep your back straight with the hips raised off the floor. Squeeze the torso tight ensuring the body is parallel to the floor. Hold this position for 1 minute.

Reverse curl Lie on your back with your arms by your side and legs in the air with a bend at the knee. Tighten your lower abdominals and curl your legs and pelvis towards your ribcage so your hips are raised off the floor and your knees are as close to your chest as possible. Slowly return to the starting position. 20 repetitions (reps).

DAY 2

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