WORKOUT FOUR: LEGS & BUM

BALLET SWING Good for: Strengthening the legs and bottom

1 Stand sideways beside an upright chair and hold on with your left arm for support. Stretch out your right arm, like a ballet dancer, for balance.

2 Point your toes and swing your right leg forwards and backwards. Repeat 10 times. Then turn around, hold the chair with your right arm and repeat on the left side.

KICK-BACKS Good for: Strengthening the bum and thighs

1 Kneel comfortably with your hands on the floor, shoulder width apart. Drop your head down and lift your right knee forward and up, drawing it towards your forehead. Pull in your stomach and arch your back.

2 With a smooth movement, look up and at the same time push your leg up. Stretch it back and hold it for five seconds. Return to the original position, change sides and repeat five times on each side.

SIDE-LIFTS Good for: Toning the bottom

1 Still kneeling, place your hands on the floor under your shoulders. Bend your right knee and lift it out to your right side. Hold your knee up so that it is parallel to the floor.

2 Now pointing your toes, straighten the right leg out to the side. Keep your right knee up and repeat, bending and straightening the leg 10 times. Repeat with left leg 10 times.