Above-the-waist workout

Lateral lifts: Stand with your legs slightly apart and your knees soft, then engage your abdominals (pull your pelvic floor up and your navel in to your spine) and make sure your neck is in line with your spine. Holding a pair of light weights, slowly lift your arms straight out to the sides (keeping your elbows soft and slightly in front of your shoulders) then breathe out and stop just below shoulder height. Inhale as you slowly lower the weights, and repeat 10–20 times.

Forward raises: Keep the same stance (or you can place one foot in front of the other if you prefer), but rest your hands on the front of your thighs with your thumbs facing up. Breathe out, raising your arms to just below shoulder height and inhale as you slowly lower them. Repeat 10–20 times. Spend two to three seconds lifting each arm and around four seconds lowering it.

Overhead press: Sit on a bench with your feet flat on the floor, engage your abs and make sure your neck is in line with your spine. Using two to three pound weights, bend your arms, keep your elbows in by your sides and raise your hands to just above shoulder level with your palms facing forward. As you exhale push your arms up, but don’t lock your elbows, then breathe in as you lower the weights. Repeat 10–20 times.