The Shape Up Challenge: Exercise at home

Triceps dips (works the back of your upper arms)

1. Sit on the edge of a bench* or chair with your hands on the edge of the bench. Your fingers should be facing forwards.
2. Lift your bottom off the bench and lower yourself towards the floor by bending your arms. The closer your legs are to the bench or chair, the easier this exercise will be. If you stretch them farther out in front of you the exercise will become more difficult.
3. Lift yourself back up by straightening your arms. If you haven't got a suitable bench or step or you find this exercise too hard you can do it on the floor. Sit with your hands behind you on the floor and your fingers facing your bottom. Bend your arms so that you lean backwards then push yourself
   back up.

4. Repeat 10 to 15 times.

* Since benches vary in height, remember not to lower your arms past your shoulders (90 degrees) and keep your back at a right angle to the floor.

Crunches (work the abdominals)

1. Lie on the floor with your legs bent and your 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 so that you can fit your clenched fist between your chin and your chest.
3. Next, pull in your tummy muscles as you curl your upper body forwards.
4. Don't pull on your neck when you come up. Keep your lower back flat on the ground.