The advanced fitness programme: Week seven

Back pain is the most common cause for days off work. And the most common cause of back pain is bad posture which can easily be prevented by focusing on correct technique when exercising and correct neutral tall alignment of the spine and pelvis when standing and walking. During exercise maintain pelvis stability, engage the abdominals (the core area) and keep the breath flowing, inhaling and exhaling. Never hold your breath when lifting heavy weights or exercising. When lifting or lowering a child or anything else heavy, bend your knees and avoid tilting forward from the hips with an unsupported core.

Adjust your chair to the correct height when sitting at a table or working at a desk and don't forget to wear the appropriate trainers for the activity you're doing. Always warm up and cool down before and after each session and remember to stretch to return the muscles to the pre-exercise length. Pilates mat work exercises focus on exercises for the `powerhouse' area (the core) thus strengthening the back and tummy, leaving you feel elongated, more lithe, supple and strong.

Monday
Complete either the workout at the gym or workout at home programme. To make it more challenging try holding dumbbells, or a can of baked beans in each hand when doing the squat exercises. When doing the lunges hold use a bodybar hold it behind the head and resting on the fleshy part of the shoulders. If you can get hold of some ankle weights then use these when working your inner and outer thighs.

To advance your tummy crunches, place the feet further away from your bottom. To blast that area further, take your legs up to a table top position, hips and knees at right ankles and crunch in this position. To advance even further, take the arms from behind the head and extend them so the upper arms are in line with the ears.