Treat yourself to a flat tummy

We're into week two of our fourweek body programme and hopefully you have followed last week's advice at least three or four times. But even if you missed out, don't worry - you can start your get-fit routine here and still lose weight, firm your muscles and boost your energy levels in time for the big summer getaway. Do this, and you'll be fit even before you step on the plane; by the time the holiday is a distant memory, you'll feel fitter than ever.

This week's exercises build on last week's, with the focus here on streamlining your torso - probably the bit that gets most exposure on your beach holiday.

The circuit provides an extra bonus as the exercises are designed to challenge the deep stabilising muscles of your torso, a body part that we probably abuse the most during the daily grind of the London commute. Carrying bags on one shoulder, talking on mobile phones and slumping over computer screens can weaken and misalign the postural torso muscles, contributing to muscle imbalances and postural problems.

We are also including some Cardio-Calorie Solutions to give you daily activity targets to help reduce your body fat levels as you go about your working day. Combine this with the specially constructed Starch Curfew Eating Plan that also focuses on streamlining your torso, reducing abdominal bloating. If you follow the eating ideas, you will be able to cut down your calories without having to count them, and with your evening meals based on lean protein, essential fats and fruit and vegetables, you will start to boost your energy levels.

A healthy diet starts here
Easy ways to tone up