Our expert says:
The netball is good yes, but it's too infrequent currently at once a week. I do think that you'd benefit from adding a few more days of exercise to your week. The weekend is probably the best bet, where you have 3 days to work with.
For your particular problem, I hate to break it to you, but there is no quick fix. In fact, there's no quick fix for anything exercise related, it all takes time and effort.
My advice is that you need to do cardio training on at least 2 more days a week - either running, or taebo, or cycling, or walking, something along those lines. On one other day (and this can be on Wednesday, or even Mon or Thurs), you can do homebased exercises like stomach crunches, lunges, squats, that kind of exercise to help tone and strengthen muscles.
For the cardio, difficult to give exact training - I'd recommend that you check out hte Fitness page of the site and look at the programmes and select one. Perhaps a programme to get you up to 10km in 12 weeks.
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