Seven no-excuse exercises

5. Bench dips (arms)
Sit on the edge of a chair with your legs together and straight in front of you, toes pointing up. Keeping your elbows relaxed, straighten your arms, place your hands about six inches apart and firmly grip the edges of the bench. Slide your butt just off the front of the bench so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centred between your shoulders. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up.

6. Basic crunch (abs)
Lie on the floor on your back with your feet hip width apart. Cradle the back of your head in your hands without lacing your fingers together and with your elbows rounded slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in. Exhale through your mouth as you curl your head, neck, and shoulders up off the floor. Hold at the top of the movement for a moment, and then inhale as you slowly lower down.

7. Back extension (Lower back)
Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down, and legs straight out behind you. Pull your abs in, as if you're trying to create a small space between your stomach and the floor. Lift your right arm and left leg about one inch off the floor and stretch out as much as you can. Hold this position for five slow counts, lower back down, and then repeat the same move with your left arm and right leg. Continue alternating sides until you've completed the set.

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