IF YOU DO ONE THING TODAY... DO THE SOFA SQUAT CHALLENGE

HERE is a great workout you can do during TV ad breaks (although if you’re watching the BBC, it might mean doing it during the show). The isometric sofa squat strengthens the legs and back, and tones the buttocks. As it’s a weightbearing exercise, it’s good for your bones too. It is also harder than you might think!

1 Stand with your feet and knees shoulder-width apart and hold out your arms in front of you, parallel to the ground. This is to help you with posture and balance.

2 Keeping the back straight and, looking straight ahead, lower yourself into a squat, as if you have gone to sit on the sofa, but stop just before you hit the cushion.

3 Hold the position as long as you can, hovering as low as possible over the sofa. Remember to keep breathing.

Set yourself challenges – get into the position at the start of every ad break and see how long you last. If you want to get competitive, time yourself. How many adverts did you last? Can you hold for longer than the people you are watching TV with? First one to give up makes the tea! Do this every time you watch TV and you’ll be amazed at how quickly strength and stamina improve, which you can measure by timing yourself.