Exercise programme at home

Lunges (work the thighs and bottom)

1. Stand with your back straight and feet together (you may hold light hand weights if you are advanced).
2. Inhale as you take a big step forwards, landing with the heel first. Bend the front knee no more than 90 degrees.
3. Keep your back straight and lower your back knee as close to the floor as possible, making sure that the front knee lines up over your ankle and your back thigh is in line with your back.
4. Exhale and push down against your front heel, tightening your buttocks as you rise back to a standing position. Repeat 10 to 15 times. Switch sides.

Press-ups (work the chest)

1. Kneel on the floor on all fours. Bend your arms and drop your chest forward and towards the floor and inhale.
2. Keeping your legs in the kneeling position, exhale as you push yourself up with your arms. Control the move by counting to three on the way up.
3. As you push up, tighten your stomach muscles to take pressure off your back. Hold for a couple of seconds.
4. Repeat 20 times.

Lateral raise (works the shoulders)

1. Take a dumbbell in each hand and hold them down by your sides, palms facing inward.
2. Stand with your feet shoulder-width apart and your knees slightly bent. Don't lean backwards.
3. Raise your arms up and out to the sides until they are parallel to the ground, then lower them back down.
4. Repeat 10 to 15 times.

Biceps curl (works the front of your upper arms)

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