IF YOU DO ONE THING TODAY...

DO THE ONE LEGGED BRIDGE

Having good posture isn’t simply a question of making yourself look good in (and out of) your clothes. It is the key to preventing joint and back problems and muscle pain.

Ask someone to stand up straight and the default is often shoulders back, chest puffed out.

This is wrong. A stable, aligned core and strong posterior chain – lower back, hamstrings, calves and glutes – are important too. A ‘broken’ chain, when one of these muscle groups is weakened, can lead to hamstring issues or lower-back problems.

A great way to prevent any issues is by doing the onelegged bridge. It specifically targets the muscles of your legs, and it can be done anywhere, any time.

So what are you waiting for?

Begin by lying on your back with your feet flat against the floor and your knees bent.

Raise one leg and straighten it out in front of you. This is your starting position.

Drive through the heel and extend your hip towards the sky, raising your bottom off the ground. At the top of the movement, squeeze the glute of the leg you’re working.

Slowly lower back to the start position, being sure not to let your hips touch the ground.

Repeat eight to ten times, in slow and controlled movements. Complete all reps on one side before moving to the other.

Strong, by Zanna Van Dijk, is published by Headline on December 29, priced £16.99.