Work out at home: get fit without leaving the sofa

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.