## A power walk

Twice a week
40 mins.

In addition to being highly recommended for your health, this cardiovascular exercise allows you to burn fat and improve your lung capacity.

Get yourself a good pair of trainers, put on some comfortable clothes and tune into your favourite playlist!

- Adopt a straight posture, relax your shoulders and keep them down. Bend your arms at 90° and leave them loose.
- With each step, place your foot on the floor from heel to toe. You must support your posture.

## Jogging

Twice a week
20 mins.

It is important to have good-quality trainers because the shocks generated by each stride must be absorbed by solid soles!

- Start off by doing 20-minute sessions alternating between running and walking.
- Progressively increase your running time.
- Run at a moderate pace in order to ensure you last the distance.
- Once you have built up your stamina, run for about 40 minutes to burn off stored fat.

## Plank exercises

Twice a week
7 mins.
30 secs
+
1 min. rest
x 5

To work the abdominal muscles, especially the transverse abdominis.

- Lie facing the floor, supporting your body with your elbows and feet (or knees if you are a beginner). Lift your body up off the floor.
- Your elbows should be at shoulder level, keep your stomach muscles tight and your buttocks contracted. Your shoulders, hips and feet must be perfectly aligned.
- Maintain the position.