GET BACK IN LINE

Try this workout by PT Julie Blandin twice a week. Complete the circuit four times with 1-minute rest in between

SINGLE-ARM ROW

Targets: Biceps, spine and shoulders

Do: 10 reps per arm

Align it: It’s safer for the spine to work the arms independently: push and pull to work the opposite ab wall to the arm you’re using. (a) Hinge forwards from the hips with your elbows bent and a dumbbell in each hand. Push your left arm down to the floor and pull back up, allowing the body to twist naturally. SHOULDER PRESS

Targets: Triceps, spine and shoulders

Do: 10 reps per arm

Align it: The spine is naturally curved so don’t throw your ribs forward as you lift in an attempt to straighten it.

(a) With a dumbbell in each hand at shoulder height, press your left hand overhead and allow the ribcage to unlock and move naturally. Return to the starting position. BACK-LOADED SQUAT

Targets: Legs, glutes, spine and core

Do: 10 reps

Align it: Exhale fully and bring the ribs down on top of the pelvis, allowing the obliques and diaphragm to support the spine.

(a) With a barbell stacked across the fleshy part of your shoulders, exhale to move your ribcage down and fully engage your abs. (b) Without allowing your ribcage to move forward, lower into a squat, then rise again.