STRENGTHEN... AND TONE

1 MONKEY STRETCH

See previous routine. 2 FREQUENT FLYER

To strengthen your

spine: Even though this exercise involves only a small movement, it does a lot of work so build this up slowly. Lie on your stomach and place your arms by your side, bent at the elbow, as if you’re about to push yourself off the floor, see below. Look down and as your breathe in, lift your arms, chest and head off the floor. Breathe out and relax.

Repeat five times.

WArning: not suitable for those with osteoporosis. BICEPS THREE WAYS

To strengthen the biceps: This arm exercise requires weights, but there is no need to hit the gym: choose a small plastic bottle filled with water, sand or flour. With your feet shoulderwidth apart, hold the weights with elbows slightly bent, see right. Lift the weights up to your shoulder by bending at the elbow, and then lower. Repeat 10 times. Now bring the weights to your shoulders, lift them up in the air, and then back to your shoulders. Repeat 10 times. Finally, start with the weights at your shoulders and straighten your arms out. Repeat 10 times.

4 BRIDGE LIFT

To work your hips,

thighs and bottom: Lie on your back with your knees bent and soles of your feet on the floor. Activate your glute muscles by clenching your buttocks and as you tilt your pelvis forwards, lift your bottom off the ground, transferring your weight on to your shoulders. Hold the bridge for five seconds. Relax and repeat five times.

5 ROW THE BOAT

To strengthen arms

and shoulders: You will need your resistance band for this exercise. Sit on a chair with your legs in front of you. Place the centre of the band under the soles of your feet and hold on to each end with your arms straight. Pull the band up towards your chest, as if rowing a boat. Keep your back straight. Repeat 10 times.