After a hard week at work the prospect of lying on the sofa all weekend is an appealing thought. But that doesn't mean you have to feel guilty about not exercising. Sofa-bound bodies can be toned without even getting up

The next time you're in front of the TV try this great sofa workout:

• Head
  Look straight ahead and lengthen the back of the neck upwards towards the ceiling while easing your shoulders down. Turn your head and look over your left shoulder, keeping your jaw parallel with the floor. Hold for a few seconds and repeat on the other side.
• Shoulders
  Taking care not to arch your back ease both shoulders forward and upwards then backwards and down. Now move through each direction in a continuous circle, making it as large as possible. To work your deltoids and triceps (the muscles in the upper and back of the upper arm) take a pair of 2-3lb dumbbells (or cans of baked beans) and hold them by the side of your head. Now press your arms straight up towards the ceiling. Hold for two seconds then lower to the starting position.
• Waist and middle
  Sit tall with good posture, legs and feet hip-width apart, and knees directly over your ankles. Put your arms at chest level, bent at the elbows with your forearms resting on one another. Twisting from the middle, slowly turn your head, shoulders and arms round to the left as far as you can. Keep your shoulders down throughout this move. Return to the starting position and repeat on other side.
• Tummy
  Sit tall with your legs and feet hip-width apart and your knees bent. Tilt your pelvis upwards, breathing out as you pull the tummy muscles in towards your spine. Keep your chest lifted and your shoulders relaxed. Hold for a count of six.
• Inner thigh
  Sitting on the floor with your back straight, place the soles of your feet together. Keep your chest lifted and place your arms along your inside thighs. Allow your knees to flop apart. Use your arms and hands to press your thighs open and down until you feel a stretch along the inner thigh.
• Backs of the lower legs
  Sit up straight with your legs, feet and knees hip width apart. Keeping the weight evenly distributed between both feet, lift your heels off the floor. Place your palms on your thighs with your elbows bent and push down as though you are trying to push your heels back onto the floor. Resist this movement with your legs. Once you have mastered this, lean forward and upwards slightly to add weight.
• Ankles
  Sit on a chair with good posture, feet on the floor with your thighs together and knees bent. Your lower legs and feet should be several inches apart and slightly forwards. With your knees touching lift both feet off the floor and pull them backwards as though you were trying to make your heels touch your bottom. Hold for a second then brush them outwards along the floor and out in front of you lifting them as high as you can. Repeat ten times.