Exercise programme at the gym

1. Lie on your right side on the floor, supporting yourself with your right elbow. Place your left hand flat on the floor in front of your chest.
2. Start with both legs straight, then bend the upper leg at the knee and bring it forwards in front of you, resting your foot lightly on the floor.
3. Flex the toes on your right foot (the straight leg) and point them towards your knee. Inhale.
4. As you exhale raise the straight leg as high as you can, while keeping your hip on the floor and the inside of your thigh facing towards the ceiling. Concentrate on your inner thigh as you hold the position for up to five seconds. Slowly lower as you inhale.
5. Repeat 15 to 20 times. Switch sides.

One-arm rows (these work the back)

1. Stand with your left leg one pace in front of you, bent at the knee, and with your toes pointing forward.
2. Stretch your right leg out behind you, toes also pointing forward.
3. Rest your left elbow or forearm on your left knee and inhale.
4. Hold a weight in your right hand and make sure your arm is straight and hanging down so that your palm faces your thigh. As you exhale, raise your right elbow up but no higher than your back.
5. Keep your shoulders parallel to the floor and do not turn your body. Lift your elbow for a count of two seconds. As you inhale, lower your arm back down to the count of four seconds.
6. Repeat 20 times. Switch sides.

Chest press (works the chest)

1. 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 with your knees bent, feet flat on the floor.
2. Extend your arms overhead, shoulder-width apart, palms facing your feet, so that the dumbbells (or tins of beans or small bottles of water) are positioned directly above your face and over your shoulders.
3. 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.
4. Push the dumbbells up with an arcing motion until they're back in starting position.
5. Repeat 10 to 15 times.