Exercise programme at the gym

Squats (work the legs and bottom)

1. Stand up straight with your arms at your sides.
2. Keep your feet shoulder-width apart and your head up. There can be a slight arch in your lower back.
3. Slowly bend your knees while pushing your rear out as though you are about to sit down. Keep lowering yourself down until your thighs are almost parallel to the floor. Make sure your weight is on your heels so your knees don't extend over your toes.
4. Tighten your thighs and buttocks for more of a challenge.
5. As you come back up to a standing position push down through your heels. Repeat 10 to 15 times.

Lunges (work the thighs and bottom)

1. Stand with your back straight and feet together (you may hold light hand weights if you're advanced).
2. Inhale as you take a big step forward, landing with the heel first. Bend the front knee no more than 90 degrees.
3. 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 should be in line with your back.
4. 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.

Abductor (works the outer thigh)

1. Lie on your right side on the floor supporting yourself on your right elbow. Place your left hand flat on the floor in front of your chest.
2. Bend your lower knee. Straighten your upper leg and hold it parallel to the floor.
3. Inhale. As you exhale raise your straight leg about two feet in the air for a count of two. Keep your toes and knee parallel to floor. Don't be tempted to lift leg too high - you'll work the wrong muscles.
4. Hold the position for a few seconds then return slowly to starting position.
5. Repeat 10 to 15 times. Switch sides.