Do you think you need a room full of expensive equipment to help you get stronger? Hardly. You can sculpt your muscles using little more than a couple of pillows, some soup tins and your own body weight. Here's how:

Twice a week, do one set of eight to 15 repetitions of each of these no-frills exercises. Once you can get through the routine without breaking into a sweat or feeling achy for a day or two afterwards, increase to two sets per exercise, three times a week. You should see firmer, tighter muscles within six to eight weeks.

Squat (legs)

1. Stand with your feet hip-width apart, your weight in your heels, and place your hands on your hips. Pull your abdominals in and stand up tall with your shoulders squared and your chest lifted.
2. Lower yourself back and down, as if you're about to sit in a chair. Go as far down as you can without leaning your upper body forward more than a few inches (this depends on your flexibility and how you’re built.) If you can bend far enough down so that your thighs are parallel to the floor, that’s great, just don't let your knees move forward past your toes. Then, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement.

Pull-overs (upper back)

1. Lie on your back with your knees bent. Take two towels and lie down so that your head, back and shoulders are resting on them. Pull your abs in gently so your lower back doesn't arch up. Grasp a soup tin in both hands and straighten your arms upward so that the can is suspended directly over your upper chest and your palms are facing downward.
2. Slowly move your arms backward until the soup tins are level with your head. Your body should be almost in a straight line. Then, move your arms back to starting position.

Push-up (chest, shoulders, arms)

1. Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor slightly to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck in your chin so that your forehead faces the floor. Tighten your abdominals.
2. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower yourself only until your upper arms are parallel to the floor. Push back up.

Lateral raise (shoulders)

1. Hold a soup tin in each hand and stand up tall with your feet hip-width apart. Bend your elbows a little, turn your palms towards each other, and bring the cans together in front of the tops of your thighs. Pull your abdominals in and bend your knees slightly.
2. Lift your arms in an arc up and out to the sides until the cans are just below shoulder height. Slowly lower the tins back down.

Bench dips (arms)

1. Sit on the edge of a chair with your legs together and straight in front of you, toes pointing up. Keeping your elbows relaxed, straighten your arms, place your hands (palms-down) behind you and grip the edge of the chair on both sides of your hips. Slide your bottom just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centred between your shoulders.
2. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up.

Basic crunch (abs)

1. Lie on the floor with your feet hip-width apart. Cradle your head in your hands without lacing your fingers together and round your elbows slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in.
2. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower back down.

Back extension (lower back)

1. Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down and legs straight out behind you. Pull your abs in, as if you're trying to create a small space between your stomach and the floor.
2. Lift your right arm and left leg about one inch off the floor and stretch out as much as you can. Hold this position for five slow counts, lower back down, and repeat the same move with your left arm and right leg. Continue alternating sides until you've completed the set.