EXERCISE - the word is enough to instil fear, dread and guilt into the hearts and minds of most of us. We all know it is essential and yet so few of us heed the advice. We asked director of Fitness Wales, Mary Sheppard, for some tips on getting started with a new exercise regime

THERE are only seven weeks to Christmas - but that is time enough to make changes which will get you into that "little black dress".

WEEK 1. Introduce at least one 'extra' activity a week until Christmas. Try to make this something to get your heart and lungs working. Think brisk walk, taking the kids to the park and having a run round, a cycle ride, or an aerobic-type class. This should be at least 30 minutes long. Try some abdominal strengthening twice a week.

WEEK 2. This week focus on the abs and the legs. Do squats or lunges at any available moment when you're on the phone to a friend or during the adverts.

WEEK 3. Time to take the tempo up. If you've been walking, add 30 seconds really fast walking every three minutes or a 15 second jog. Put more effort into your class, try a swim or try a new activity to add variety. Still do the abs exercises twice a week alongside the lunges and squats. Add press ups which are a great all-rounder for the upper body and will prevent those bat-wing arms.

WEEK 4. Remember shopping burns 100kcal every 15 minutes, but you must take the stairs or walk up the escalator. Shopping is an additional activity and doesn't replace your previous regime!

WEEK 5. Increase your activity by a 10 minutes a week. A party with lots of dancing is an ideal way to exercise, but keep an eye on the alcohol (lots of calories, dehydration and a hang-over are not good for your exercise programme).

WEEK 6. You should be getting into the programme and have more energy. You may have a difficult patch, and miss an occasional session. Don't worry but do carry on. This week we focus on the back. Start introducing alternate arm and leg raises to the toning up sessions.

WEEK 7. Add another abdominal exercise one for the waist. Keep up your aerobic exercise, making the faster walking/jogging intervals more frequent.

Prime Time would like to thank Chris Williams from World of Fitness, Newport (244644) for allowing us to use her facilities for our photo shoot and thanks to Jean Glover, 59 for modelling.

The Exercises:

1 The Plank

Level one: Kneel down on all fours with your arms under your shoulders. You have to 'zip up' the abdominal muscles as you are working against gravity! As you suck in the tummy muscles, try to imagine you are a 'greyhound shape' with hollow abdominals! Hold the contraction initially for 5- 10 seconds breathing normally. Then let the muscles relax. Gradually build up until you can hold this ab bracing position for 30 seconds. Repeat 4 times.

Level two starts in the same position, but you press on your elbows to raise your body in a straight line from your knees to your shoulders. You have to work all the postural muscles really hard to keep your back straight and stop and tummy from sagging!

Level three starts in the same position. Tuck your toes under and lengthen into a kind of "press up" position - a long line from the toes to the shoulders. Again you are working against gravity and are working lots of muscles as they stabilise you including the back and shoulders. With all three levels start by holding for 10 seconds and work up to holding for 30 seconds. Repeat up to 5 times.

2 Squats

Stand tall with feet wider than hip width apart and toes point very slightly out.

Keeping a straight back, bend the knees until the thighs are almost parallel with the floor and the knees are directly over the toes. Slowly straighten the legs and raise back to the starting position.

Squats tone up the front, the back of the leg and the bottom.

3 Press ups

Try both a wide (easier and works the chest more) and a narrow arm position (harder - which targets the flab on the back of the arms) for real effect!

Kneeling on all fours with hands wider than the shoulders. Bend the arms and lower the chin towards the floor. Keep the abdominals tight and the back straight. The elbows should be at about 90 degrees at the lowest point. With control gradually straight the arms back to the start position.

4 Arm and leg raises

Kneel on the floor with arms directly under the shoulders and knees directly under the hips (hip width apart). Gently pull in your lower tummy and squeeze your buttocks together to help stabilise the spine during the exercise. Stretch the right arm straight in front so it is level with the body and at the same time extend the left leg behind so you have a horizontal line from the right finger-tips through to the left heel. Hold the position for up to eight seconds and then repeat on the other side. Lifting alternate arms and legs reduces the spine load to about half of that producing during the following exercises, so it particularly suitable for anyone starting out.

Repeat two sets of 5 -20 reps for a quick 10 minute work-out at least three times a week.

caps

THE PLANK lying

PRESS-UPS - lying knees

ARM AND LEG RAISESstretch one knee

SQUATS

squat