THE 3 MOVES YOU NEED

1 Tricep dip

Sit on a chair and place your hands either side of you. Slide your bottom forwards, bending your knees at right angles. Keeping your bottom close to the edge of the chair, bend elbows at 90 degrees and lower hips. Press up until elbows are straight (but not locked).

✱ TIP: Use your legs to push yourself back up until your upper body gets stronger.

2 Bicep curl

Hold two dumb-bells by your thighs in each hand, palms facing out. Engage your biceps to lift the dumb-bells in towards you, until they are at shoulder height. Slowly lower back down.

✱ TIP Aim for a minimum of a 2-3kg dumb-bell if you can. If this feels too heavy or causes pain, begin with a lighter weight and gradually increase.

3 Standing shoulder press

Stand with your feet shoulder-width apart. Hold a dumb-bell in each hand and raise them to head height, palms facing out. Lift the weights up together above your head. Slowly lower back down to shoulder height.

✱ TIP By doing these standing, you’ll engage more core muscles.