Try basic exercise below each day for next week and feel benefits.

1.Stand (or sit) comfortably.

2.Inhale into your belly (not your chest) and feel it expand.

3.Once full with air, being your exhale, and squeeze your abdominals at same time.

4.Do not rush this exhalation. It should be smooth with no impediments. A good way to perform this exhale is through pursed lips.

5.Repeat at least ten times.

Note – Do not squeeze and try to force air out while holding breath. Breathing exercises such as this may be dangerous. Ideally, perform where fresh air is circulating.

Having experienced this you should be feeling great! Your abdominals will have been exercised, you will have breathed deeply, and energised yourself in as little as ten breaths!

It is worth saying that you should not utilise one hundred percent muscular contraction in your first attempts at working your midsection this way. It may lead to injury. Instead, focus on incrementally adding tension as you become more proficient at it.

There are many other methods for working midsection that one can do without machine based, or standard movements, but as a start above exercise should provide you with food for thought on how one can get a great core workout in without having to wait in line at gym for abdominal cradles to be free!

Have at it!

© Tim Webb 2005

The National Allergy Bureau pollen report gives information on conditions in US and Canada at www.aaaai.org/nab/index.cfm?p=pollen

Polleninfo gives pollen forecasts for across Europe at www.polleninfo.org

You can use over counter (OTC) medication to relieve symptoms if it does not interfere with other medications. Consult your doctor to make sure there will be no adverse affects.

Although pollen is probably most difficult allergen to avoid there are steps you can take to minimize your exposure.

1. If possible only work outside at times when pollen count is low. The mornings of cooler, less sunny days are best.

2. Introduce more insect-pollinated plants (usually more attractive, colorful ones) into your garden, as their heavier pollen is less likely to become airborne. If you can identify plant that affects you, exclude that plant from your garden. If grass pollen affects you but do not want to lose your lawn, get someone else to keep grass short.

3. Keep windows shut tight at times of pollen release, during high pollen counts, and in early hours of night when airborne pollen returns to ground level.

4. Dry all washing indoors to prevent pollen gathering on clothes and bedding. Ideally dry clothes in a tumble-dryer.

5. If you spend a prolonged period outside when pollen count is high, you should ideally take a shower and wash your hair when you get in, especially if it is thick or long. At least try to rinse your hair to get rid of any pollen.

6. Keep a set of clothes that you only wear indoors. Clothes worn outside could be full of pollen. Avoid taking your outdoor clothes into bedroom.

Perhaps most effective solution is to leave area. If circumstances permit, move nearer equator for a while. The plants that affect you will have finished pollinating. Alternatively move to a high mountainous area or a windy seacoast.