3. Strength work (use water bottles if you don’t have weights)

Rear leg raises (works the bottom)
Kneel on the floor on all fours, with your hand beneath your shoulders and knees beneath your hips. Straighten your right leg out behind you, with your toes still touching the floor. Inhale and, as you exhale, raise your leg until it is parallel with the floor. Squeeze your bottom then lower. Repeat 10 to 15 times. Switch sides.

Lunges (works the thighs and bottom)
Stand with your back straight and feet together. Inhale as you take a large step forward, landing with the heel first. Bend the front knee no more than 90 degrees. Keep your back straight and lower the back knee as close to the floor as possible. Your front knee should be lined up over your ankle and your back thigh with your back. Exhale and push down against your front heel, squeezing your buttocks tight as you rise back to a standing position. Repeat 10 to 15 times. Switch sides.

Chest press (works the chest)
Lie down on a bench with your feet resting comfortably on the floor. If you don't have a bench, you can use a step or just lie down on the floor. Holding weights, extend your arms overhead, a shoulder-width apart and palms facing out, so that the weights are positioned directly above your face and over your shoulders. Gradually lower the weights out to the side until they’re slightly above your shoulders. Your elbows should be bent at about 90 degrees, so they almost touch the floor. Push the dumbbells up with an arcing motion until they're back in the starting position. Repeat 10 to 15 times.

Forward raises (works the shoulders)
Stand with your feet a shoulder-width apart and knees slightly bent. Clench your abs and bottom. Hold weights in each hand, resting on the front of your thigh with your thumb facing upwards. Inhale and, as you exhale, raise one arm in front of you to shoulder height to the count of two. Hold it there for one second, and then inhale as you slowly lower back down. Repeat using alternate arms, and continue until you can’t do any more. Concentrate on raising the elbows, not the shoulders. Keep your shoulders down all the time and your neck ‘long’.

Bicep curl (works the arms)
Stand with a dumbbell in each hand, arms by your side, elbows tucked in, palms facing out and feet a shoulder-width apart. Keeping your elbows stable, raise the dumbbells towards your shoulders and release them slowly back down. Keep the move slow and controlled, and concentrate on your bicep muscle. Repeat 10 to 20 times.

Triceps dips (works the back of your upper arms)
Sit on the edge of a bench or chair, with your hands on the edge of the bench. Your fingers should be facing forward. Lift your bottom off the bench, and lower yourself towards the floor by bending your arms. The closer your legs are to the bench or chair the easier this exercise will be. If you stretch them farther out in front of you, the exercise will become harder. Do not to lower your arms past your shoulders (90 degrees), and keep your back at a right angle to the floor. Lift yourself back up by straightening your arms. If you haven’t got a suitable bench or step or you find this exercise too hard, you can do it on the floor. Sit with you hands behind you and your fingers facing your bottom. Bend your arms so that you lean backwards, and then push yourself back up. Repeat 10 to 15 times.

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