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Five minutes to firm abs

yoga mat

Doing these simple Pilates exercises each morning will tone your core abdominal muscles and stimulate blood flow to the stomach area, which in turn improves digestion and boosts metabolism.

The hundred

Lie down, arms stretched out at hip level, palms down. Raise shoulders, head, and arms about six inches off the ground. Keeping legs straight, lift them about a foot off the ground, pressing your navel to your spine. Be careful not to arch the lower back.

Holding the position, inhale for a count of five, then exhale for a count of five, pumping arms up and down in a steady rhythm for 10 counts of 10, or 100 arm beats.

Single-leg stretch

Lie down, arms by your side and legs straight. Inhale, lift your head, and pull right knee to chest while keeping left leg stretched straight and about six inches off the floor. Hold for a count of five, then exhale and return legs to floor.

Repeat on the other side.

Criss-cross

Lie down with hands clasped behind your head. Inhale and pull both knees into your chest, keeping elbows flat.

Inhale as you extend your right leg about a foot off the floor. At the same time, reach toward your left knee with your right shoulder. Hold for a count of five, then exhale and release. Repeat on the other side; repeat five times.

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Top techniques for do-anywhere exercises

No matter if you're at home, work or travelling, it's pretty easy to find a desk and a chair and a few minutes to squeeze in these body firming exercises.
keyboard

No matter if you’re at home, work or travelling, it’s pretty easy to find a desk and a chair and a few minutes to squeeze in these body firming exercises.

Let us show you how with the right technique.

Smart chair squats

Pretend to sit down on a chair and just before sitting down stand up again.

Benefits: Ideal for strengthening and toning your thighs and buttocks and teaching you correct lifting technique to help your back. This exercise will also help you to get in and out of chairs without rocking backwards and forwards for years to come.

Top technique:

  • With this exercise it’s important to position a stable chair behind you that is knee height or a little lower for safety.

  • This exercise is similar to sitting down in a chair but just before your buttocks touch the chair, you stand back up again.

  • Before you start to sit down raise your arms parallel to the floor to assist your balance.

  • As you start to pretend to sit down, you will need to lean forward at your hips to maintain balance. Please note that it’s important to keep your back as straight as possible while completing the exercise, so you bend at the hips not the back.

  • Your knees at the bottom of the exercise (just before your buttocks touch the chair) should be in line with the middle of your foot, but not past the end of your toes. Your knees should also not be bent greater than 90 degrees.

  • Repeat the exercise until you are unable to return to standing position easily or approximately 10 times.

  • Breathe out on the way down and breathe in on the way up.

Desk push-ups

Just like a normal push-up, but done on a desk, you can make the exercise easier by completing it against a wall or harder by using a lower desk or chair then move to the floor.

Benefits: These will help those flabby arms to become strong and firm and strengthen the muscles in your chest.

Top technique:

  • Place your feet approximately one metre away from the desk about shoulder width apart.

  • Place your hands on the desk, again about shoulder width apart.

  • Use your feet as the axis and bend your arms and bring your chest down towards the desk.

  • When your chest reaches the desk your hands should be around shoulder height, if they are lower you will need to put your feet further away from the desk.

  • Now try and straighten your arms lifting yourself back to the starting point.

  • Repeat this 10 times if you can.

  • Breathing should be in on the way down and out on the way up.

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Lengthen and release

Keep your pelvis, lower back and hips healthy with daily hamstring stretches, especially if you spend much of your working day sitting. Try this intermediate hamstring stretch in the kneeling position.
lengthen and release

Keep your pelvis, lower back and hips healthy with daily hamstring stretches, especially if you spend much of your working day sitting. Try this intermediate hamstring stretch in the kneeling position.

  • Kneel upright behind the back of a chair, about an arm’s length away. Place your hands on the back of the chair. Find a neutral spinal alignment.

  • Extend your right leg forward in line with your sit bone in parallel alignment, resting your heel on the floor with a slightly flexed foot. Be careful not to press the back of extended knee down to the floor.

  • Do not twist your hips by allowing the right hip to come forward.

  • Hinge your body slightly forward from the hips without swinging the pelvis or the kneeling leg backwards. Bend your elbows slightly as your body moves forward.

  • Maintain neutral spine. Do not hunch over. Hold for 10 breaths or 60 seconds before moving to the other side.

Copyright: The Australian Ballet 2005

Extracted from Bodywise, discover a deeper connection with your body; ABC Books; RRP: $34.95; fully illustrated. Available from all good bookstores.

Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet’s website, www.australianballet.com.au for details.

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Oily scalp advice

hair dye

Question

I’m a 30-year-old woman and my scalp is very oily. I colour my hair every 15 days to cover up the grey. My hair falls out a lot and has started to thin. What can I do to prevent this?

Kiran Benjamin, via e-mail.

Answer

“Stop what you’re doing right now!” says hairstylist Andrew Collinge. “Let’s start with the technique you use to shampoo your hair. Don’t vigorously rub your scalp, because that can over-stimulate the follicles that make the oil. Gently cleanse the hair to lessen the grease problem and then you should be able to get down to two or three days between shampoos.

“Colouring your hair every 15 days does seem a little excessive. If you’re putting a very dark colour in your hair, the grey regrowth will be more obvious. You could try coming down a few shades, so the grey isn’t so different to your natural colour, or try moving into highlights to make the grey less noticeable. Another option is to try a more semi-permanent colour, rather than a full tint, that’s kinder to your hair.

“Your hair loss problem could be down to various causes, including diet. If you don’t eat red meat, make sure you get enough vitamin B12 and iron. Spinach is great hair food, but avoid oily fish if you tend to have an oily scalp.”

The AWW Beauty Team

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Ingrown hairs

loofah

Question

I have terrible ingrown hairs on my bikini line from waxing. They are very painful, not to mention unsightly. Are there any treatments to stop them?

Samantha Michelle, via e-mail.

Answer

If you’re prone to ingrown hairs, there’s nothing more frustrating than watching your beautiful, just-waxed bikini line erupting into a mass of red bumps a few days later. Emma Hobson, education manager, International Dermal Institute, explains what causes the bumps and how to minimise them.

“Ingrown hairs occur after waxing because the hair that grows back is restricted by a fine layer of skin that has grown over the hair follicle opening … so it becomes blocked! The hair then grows inside, causing the follicle to become irritated, resulting in a red spot.

The first step to stopping ingrown hairs is to ensure you go to a good therapist, as poor waxing methods can be a contributing factor. In between waxing treatments, exfoliate regularly with either a scrub or loofah or, if the area is sensitive, a hydroxyl-based exfoliant (salicylic acid is one of the best) that does not need friction to make it work. In addition, moisturise daily — the combination of exfoliation and moisturisation really reduces the chances of the follicles becoming blocked.”

If the bumps persist, consider laser hair removal for your bikini line, as this is a sure-fire way of eliminating ingrown hairs. Applying an anaesthetic cream will help to take the sting out of your first session and you’ll find the pain subsides with subsequent sessions, due to the lessening of hair. It may take up to six treatments to be totally hair free, depending on your particular pattern of hair growth.

The AWW Beauty Team

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Home Page 5485

Top techniques for do-anywhere exercises

keyboard

No matter if you’re at home, work or travelling, it’s pretty easy to find a desk and a chair and a few minutes to squeeze in these body firming exercises.

Let us show you how with the right technique.

Smart chair squats

Pretend to sit down on a chair and just before sitting down stand up again.

Benefits: Ideal for strengthening and toning your thighs and buttocks and teaching you correct lifting technique to help your back. This exercise will also help you to get in and out of chairs without rocking backwards and forwards for years to come.

Top technique:

  • With this exercise it’s important to position a stable chair behind you that is knee height or a little lower for safety.

  • This exercise is similar to sitting down in a chair but just before your buttocks touch the chair, you stand back up again.

  • Before you start to sit down raise your arms parallel to the floor to assist your balance.

  • As you start to pretend to sit down, you will need to lean forward at your hips to maintain balance. Please note that it’s important to keep your back as straight as possible while completing the exercise, so you bend at the hips not the back.

  • Your knees at the bottom of the exercise (just before your buttocks touch the chair) should be in line with the middle of your foot, but not past the end of your toes. Your knees should also not be bent greater than 90 degrees.

  • Repeat the exercise until you are unable to return to standing position easily or approximately 10 times.

  • Breathe out on the way down and breathe in on the way up.

Desk push-ups

Just like a normal push-up, but done on a desk, you can make the exercise easier by completing it against a wall or harder by using a lower desk or chair then move to the floor.

Benefits: These will help those flabby arms to become strong and firm and strengthen the muscles in your chest.

Top technique:

  • Place your feet approximately one metre away from the desk about shoulder width apart.

  • Place your hands on the desk, again about shoulder width apart.

  • Use your feet as the axis and bend your arms and bring your chest down towards the desk.

  • When your chest reaches the desk your hands should be around shoulder height, if they are lower you will need to put your feet further away from the desk.

  • Now try and straighten your arms lifting yourself back to the starting point.

  • Repeat this 10 times if you can.

  • Breathing should be in on the way down and out on the way up.

Related stories


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Home Page 5485

Lengthen and release

lengthen and release

Keep your pelvis, lower back and hips healthy with daily hamstring stretches, especially if you spend much of your working day sitting. Try this intermediate hamstring stretch in the kneeling position.

  • Kneel upright behind the back of a chair, about an arm’s length away. Place your hands on the back of the chair. Find a neutral spinal alignment.

  • Extend your right leg forward in line with your sit bone in parallel alignment, resting your heel on the floor with a slightly flexed foot. Be careful not to press the back of extended knee down to the floor.

  • Do not twist your hips by allowing the right hip to come forward.

  • Hinge your body slightly forward from the hips without swinging the pelvis or the kneeling leg backwards. Bend your elbows slightly as your body moves forward.

  • Maintain neutral spine. Do not hunch over. Hold for 10 breaths or 60 seconds before moving to the other side.

Copyright: The Australian Ballet 2005

Extracted from Bodywise, discover a deeper connection with your body; ABC Books; RRP: $34.95; fully illustrated. Available from all good bookstores.

Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet’s website, www.australianballet.com.au for details.

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Planting and feeding roses

roses

When to plant your roses

Now — spring to early summer. Because most roses bloom most magnificently in spring, so you can see them in bloom to choose which one you want to buy.

Winter is the time to buy bare root roses, ones that have been dug out of the ground when they are leafless. But you can also buy roses in pots at any time of the year, and plant them. Just remember to keep them moist for a few months after planting, especially if it’s very hot, or even give them a temporary shade cloth shelter for a month or two in a very hot climate, till their disturbed roots recover.

What to feed your roses

A good mulch. Lucerne is the classic rose mulch and roses really do brilliantly with it. You can buy bales of lucerne, or much easier, compressed lucerne in various forms.

Sugar cane mulch is also good for roses, as is pea straw, but not tan bark or any mulch that takes ages to break down, as earwigs will love it and then climb up and eat your rose buds. Stick to mulches that break down fairly fast and stay moist, and replace them when they look thin.

Rose tucker: you can buy special rose food, or use a good organic mix like Dynamic Lifter or Charlie Carp or any of a dozen others. I like old hen manure, stuff that’s broken down so it doesn’t pong and won’t burn the roots. A seaweed based foliar fertiliser — one that’s applied to the leaves — will also help prevent black spot and help the rose cope with cold and heat too.

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Why roses may fail to bloom abundantly

roses

Shade

Roses won’t bloom in dense shade. Check they haven’t been overgrown by a tree or shrub. Roses grown against the house wall may be shaded by the eaves as they grow taller. Prune them lower or cut away vegetation around them.

Starvation

If the flowers are small or lose their petals after a day or two, if there aren’t regular spurts of new growth and buds and if the leaves are small and pale, your rose is hungry. Feed it. A scatter of Dynamic Lifter every two weeks or blood and bone or a proprietary rose food dusted over a good mulch. (On the other hand too much nitrogen leads to masses of green leaves and fewer flowers just like a child fed chips and iceblocks will have more than enough calories but never make a champion).

Earwigs

Earwigs love rose buds. Put out crumpled newspaper for the earwigs to shelter in during the day. Every second day stuff the old paper (and its cargo of earwigs) in the rubbish or compost or worm farm and put out new stuff. A thick band of tree grease — or any grease — will stop earwigs climbing up.

Too many rose hips

If you leave the dead flowers and rose hips on the bush there’ll be a long time between rose ‘flushes’ as the bush matures its seed. Prune off roses as soon as they’ve finished flowering — with a little extra as well. This constant mini pruning will stimulate new growth, and masses of blooms. Unless, of course, it’s an old variety that only flowers the once anyway — then you may as well have the hips.

Black spot

This is the rose disease. In mild cases the leaves just look splotchy and ugly; in really severe cases the shoots die back or the rose bush can lose nearly all its leaves and won’t flower either.

Black spot spores over winter, either on those deadish leaves that stay on the bush or on the soil, and incubate when there’s dew or other moisture on the foliage for four hours or more. (This means that in wet or humid weather your rose bushes need umbrellas to stay free of black spot).

Cover the bare soil by spreading with thick mulch every spring or late winter. Prune offall old foliage every winter and spray with Bordeaux spray. There are several commercial fungicides that can be sprayed every three weeks on the leaves during summer.

My response to black spot is to pretend I haven’t noticed the odd yellow and black blotched leaf. But if the bush is dying I spray with one teaspoon bicarbonate of soda mixed into one cup of milk and three cups water, every three days, both under and on top of leaves.

Well fed roses will outgrow black spot — at least most of them will (if you have a black spot prone Bourbon rose like La Reine Victoria, for example, you’ll need to stick it in a raincoat to stop it getting black spot entirely). Take a look at your spotty rose bushes. The old leaves will look awful — but the newest leaves will be unblemished. Remember too that in most varieties the more new growth, the more roses.

Other rose problems

Other rose problems include: root rots (give the bush a shove. If it seems shaky you have a problem), waterlogging, not enough new growth (hybrid tea roses for example bloom on new growth — and if the rose is on a diet it won’t bloom), too much or too little pruning (some roses like Constance Spry flower on last year’s wood; most hybrid teas need the new shoots that are stimulated by regular pruning to give a splashy display).

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It’s a boy!

Mary and new baby

IN THE CHILLY, early hours of October 15, Crown Princess Mary of Denmark and her husband, Crown Prince Frederik, offered their joyous country not only a new heir to the throne, but the promise of a fresh approach to royal baby raising. The couple’s intention to be hands-on parents was underlined within seconds of their son’s birth when Frederik cut the umbilical cord.

The Crown Prince had been present throughout Mary’s 10-hour labour, gently holding his wife’s hand, cooling her brow and reading to her. All this was pointedly in breach of tradition, but it barely hinted at the scale of the couple’s determination to give their son and the children they hope will follow him a happy, wholesome start in life.

Mary and Frederik are agreed that their much wanted baby will grow up as free as possible from the constraints of royal life and that, while the child will be taught to respect and honour his special role, he will be loved above all for who he is. In this binding parental pact are echoes of his parents’ own very different childhoods; hers warm, easygoing and characteristically Australian, his austere, formal and shaped by the obligations of duty. While Frederik is careful never to criticise his own parents, Queen Margrethe and Prince Henrik, whom he reveres, it is in Mary’s exceptionally close family background that he sees a better model.

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