Hi, I’m Ally Carey, blogger and model at http://ally.substance.cc and on Instagram @substance_blog. I’m often asked on social media how I stay in shape. Well, Bonds has given me the awesome gig of giving you some fitness advice for you to spring into a new routine! Now that we’ve said goodbye to winter and the glorious sunshine has made an appearance, it’s time to make friends with a pair of sneakers and training gear - it’s time to spring clean your life. Below is my go-to abdominal workout: Planks (Four to five sets) The basic plank exercise is the starting place if you want to improve your core strength and stability. Once you’ve perfected the basic plank, you can then move on to side planks.

1. With your forearms and toes on the floor, keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
2. Your head should be relaxed and you should be looking at the floor.
3. Hold this position for 15 seconds to start.
4. Over time work up to 30, 45 or 60 seconds.

The Ab Wheel (5 sets of 10 reps) First you'll need to get your hands on an Ab Wheel - you can pick them up cheaply from Big W and the likes (they're around $10-$15). The Ab wheel is tough! So if your core is not strong, get started with planks to build up strength. Four to five sets for as long as you can hold it will quickly build strength. You should be able to hold a plank for at least a minute before trying the Ab Wheel.

1. Hold the Ab Wheel with both hands and kneel on the floor or yoga mat.
2. Now place the Ab Wheel on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
3. Slowly roll the Ab Wheel straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body.
4. After a pause at the stretched position, start pulling yourself back to the starting position  Tip: Go slowly and keep your abs tight at all times.

Kneeling Crunches with Resistance Bands (5 sets of 10 reps) I use resistance bands regularly as part of my workout. Mine were purchased from eBay. It can be tricky keeping track of dumbbell weights and the various colours of the bands, so keep a journal so you can chart your progress. Setup: Anchor the bands at the top of the door. Motion: Kneel down facing the door. Hold both handles locked either side of your head and crunch down against the resistance until your elbows tap your knees. Then come right back up in a "we're not worthy" or praying gesture Skipping intervals (15mins-20mins) Firstly you will need to get your hands on a skipping rope from the fitness section of Big W or Coles have them for around $6-$12. Skipping intervals are a fantastic cardiovascular workout and a great switch up from your regular cardiovascular training. The bonus? It burns more calories than running! The how-to:

1. Skip at a moderate pace for 1 minute.
2. Break for 30 seconds.
3. Start again with 1 minutes of moderate pace skipping.
4. Repeat for 15-20 minutes.

My number one training secret is: I have a training buddy! My fiancé spots and helps maintain my motivation through every exercise, thus a much more productive workout. So grab your sister, mum, dad, brother, friend or partner and get fit as a team! Model/blogger: Ally Carey Blog: http://ally.substance.cc Instagram: @substance_blog Photographer: Jonathan Hayward - http://hayward.nu To shop what Ally's wearing, visit the Bonds online store. We're sure you'll love our activewear range.