HOT CELEBRITIES: Margot Campbell's quick-fix pilates work-out

15th January 2012


Whether it’s dancing around while doing the housework or sneakily exercising at your desk, keeping fit should be part of everyday life. In part two of our exclusive extract from her new book, top pilates instructor Margot Campbell keeps us on the go!

Margot demonstrates standing press-ups against a tree - an easy and effective way to get honed and toned while out and about

Last week I introduced you to the basics of pilates and began your transformation to a toned new body with my five-minute work-out for bottoms and thighs. This week, I’ve got five-minute work-out routines for arms and abs, which, if done every day, will have a noticeable effect in just a fortnight. But exercise shouldn’t just be something you set aside time for, as if it’s separate from everything else. One of the best things about pilates is that you can work so many of its principles into your daily life, boosting your general sense of health and wellbeing while keeping your fitness levels topped up at the same time.
I encourage all of my clients to find a few moments in the day when they can relax, breathe and recharge, but I also encourage them to find some time to be active and get moving, from speed-walking with the baby buggy to doing a few bottom-toning squats and lunges before that latte and biscuit!
Working out doesn’t necessarily mean having to find a full hour all in one go. You can exercise in short bursts between your other activities or, better still, combine exercising with your daily routine, whether at home, at work or enjoying time in the park. Here are just a few ideas to boost your heart rate and tone your body.

At home

• Dancing is great exercise, so play your favourite track and have a bop while doing the housework. When did you last dance around the house?
• Massage your feet by rolling them on a small ball while brushing your teeth. This is an easy one and it feels wonderful!
• Do your work-outs during breaks in your favourite TV programme: abs during the first intermission, squats in the next one, then lunges, press-ups, arms with an exercise band (see page 49), 30 seconds of skipping. You choose – it all adds up.
• Take the stairs two at a time.
• Do 12 standing press-ups against the back of your bedroom door. Don’t allow yourself to go through the doorway until you’ve done them. Or try doing standing press-ups against the mantelpiece (see opposite).

At work

• Take the stairs instead of the lift.
• Go and talk to someone rather than sending an email.
• Instead of bringing a full bottle of water to your desk every morning, go and fetch a glass
  of water whenever you need one.
• Use the loos on another floor.
• Go for a walk or a run at lunchtime and get some fresh air.
• Practise pelvic-floor exercises at your
  desk, sitting on the bus, pretty much anywhere –that includes some bottom clenching!
• Get off the bus/tube early and walk the rest of the way.
• For a burst of energy, do 20 step-ups on the stairs, or just climb a few more floors.
• Try cycling to work or the railway station.
• If you drive to work, practise your navel-to-spine connection while sitting in traffic.

From the heart

• Try to include some cardio exercise into your week. It simply means exercise that raises your heart rate, such as cycling, jogging, swimming or skipping, and it will speed up the results you see and feel in your body. I encourage my clients to include a couple of 15-minute cardio work-outs at home or in the park into their exercise plan, plus a couple of different fitness activities when they have some free time. Here are a few activities you can try to fit in when you have some spare time.
• Swimming: try one length of front crawl, followed by one length of breaststroke and one
  of backstroke, and one using a float to support your hands so that you use just your legs. Then
  try putting the float between the thighs and using just your arms.
• A cycling trip with a stop-off for afternoon tea.
• Play Frisbee with the children.
• A game of tennis, squash or badminton.
• An aerobics or dance class, which will not only add variety to your exercise programme, but also introduce you to other people trying to get into shape.
• Sign up for that 5k challenge – you know you want to! 

FOR MORE MARGOT

Our exclusive extract is adapted from Pilates on the Go by Margot Campbell, available now from Hodder & Stoughton, price £16.99. The book includes more demanding ten- and 20-minute work-out routines as part of a 14-day exercise programme, plus a 14-day healthy eating plan. To order a copy for the special price of £14.99, with free p&p, call the YOU Bookshop on 0843 382 1111 or visit you-bookshop.co.uk
A new DVD, The Perfect Pilates Bum with Margot Campbell is out now 









Hone your body the easy way

• Pilates on the go: How to win the arms struggle
• Part one: The five-minute work-out that will give you fabulous curves like Pippa's