Exercise programme at the gym

1. Lie on your back with your legs bent, feet flat on the floor. Rest your hands on the back of your head or, if during the exercise you find that too difficult, rest them on your thighs.
2. Lift your head off the floor only to the point where you can still fit your clenched fist between your chin and your chest.
3. Pull in your tummy muscles as you curl your upper body forwards.
4. Don't pull on your neck when you come up, and keep your lower back flat on the ground.

Repeat the stretches you did at the beginning of this workout, holding them slightly longer to give the muscles a deeper stretch. Add the following arm stretches:

Triceps stretch
Stand with your feet slightly apart and your knees soft. Bring your right arm up and over your head so that you can pat yourself on the back. With the arm in that position use your left hand to gently press the right elbow back slightly. Repeat on the other side.

Biceps stretch
Hold your right arm straight out to the side and place your palm flat against a wall. Now turn your body away from the wall (45 degrees) so you are looking over your left shoulder. Next, rotate your right shoulder forwards without moving your hand. Hold for 18 to 20 seconds. Switch sides.

Shoulder stretch
Stand with your feet slightly apart, your knees soft. Hold your arms out in front of you so that your palms are facing away from you. Now place your right palm on the back of your left hand and use it to push the left hand further away from you. Switch sides.

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