Stand with your feet shoulder-width apart, knees slightly bent and hips facing forward. In each hand, hold a bottle or weight (between 2-5lbs) – you should begin to feel some strain towards the end of a set of repetitions. Keep your shoulders relaxed, back straight, head in line with your spine, elbows tucked in to your body and your wrists straight. Exhale as you raise the weights up towards your shoulders. Hold briefly before lowering the weights slowly back down. Repeat 8-12 times.
Photograph: Chris Hugall
Stand about 60cm away from a wall. With your feet hip-width apart and hips facing forward, place your palms flat on the wall, in line with your shoulders, fingers pointing upwards. Your hands should be shoulder-width apart. Breathe in and bend your arms at the elbows, leaning your body towards the wall. Keep your back straight and your head in line with your spine. Try to touch the wall with your nose. Hold the position for a couple of seconds, then breathe out as you press away from the wall with your arms. Repeat 8-12 times. Photograph: Chris Hugall
Sit on a dining chair and shift yourself forward, placing your hands on the edge of the seat. Keep your back straight and your head in line with your spine. Extend your legs in front of you, knees bent at right angles. Keep your feet flat on the floor and breathe in as you slowly lower your body in a straight line towards the floor. Dip down as low as your strength will allow, hold the low position briefly, then push back up to the start position using your arms, not your legs. Repeat 8-12 times. Photograph: Chris Hugall
Lie on the floor with knees bent and feet flat on the floor. Hold 3-4 books with both hands at about chest level. Contract the chest muscles and push the books straight up over the chest without locking the elbows at the top. Lower the books back down to chest level. Repeat 8-12 times. Photograph: CHris Hugall
Lie on your back on the floor with your knees bent at a 90-degree angle and your feet and calves resting on the seat of a sofa. Cup your hands lightly on either side of your head and contract your abdominals. Lift your shoulder blades off the floor and curl your upper body towards your knees in a small, controlled movement without bringing your knees towards your chest. Keep your chin raised and your lower back pressed into the floor to prevent arching. Breathe in and return to the start position, allowing your shoulders to brush the floor. Repeat 8-12 times. Photograph: Chris Hugall
Stand with your back straight and feet hip-width apart, holding a bottle of water or a weight (between 2-5lbs) in each hand – enough to make you feel some strain towards the end of a set of repetitions. Bend your knees slightly, making sure your hips face forward at all times. Breathe in and take a step forward with your right foot. Make sure your right foot is in line with your right knee and your left foot is raised off the ground at the heel. Lower your left knee to within 5cm of the floor, keeping your body weight centred over your hips throughout the movement. Exhale as you stand back up. Repeat 8-12 times on each leg. Photograph: Chris Hugall
Hold a bag of flour or sugar with both hands at the centre of your body. Place your feet wider than shoulder-width apart and turn your toes out to a 45-degree angle. Keep your back straight, head lifted and in line with your spine, and your abdominal muscles tucked in. Relax your shoulders and breathe in as you bend with the knees and hips in a plié position, keeping the bag close to your body. Keep your knees in line with your feet to ensure you are well balanced. Breathe out and slowly return to the standing position, keeping your heels fixed to the floor. Repeat 8-12 times. Photograph: Chris Hugall
Place your right foot on a low bench or the second step of a flight of stairs. Keep your back straight, place your hands on your hips and keep your abdominal muscles tucked in. Put the weight on your right foot and raise your left leg behind you, lifting it as high off the ground as you can. Keep your head in line with your spine. Hold the leg at its top height for 2-3 seconds before lowering it to the start position. Perform an entire set of 8-12 on the left leg before switching to the right. Photograph: Chris Hugall
Use a bench or a low chair (about 20-25cm high). Keeping your back straight and your abdominals tucked in, step up on to the bench with the whole of your right foot, then the whole of your left foot. Keep upright and try not to lean forward. Step back down, right foot first, arms bent 90 degrees at the elbow. Continue for 2-3 minutes. You can achieve a similar effect by running or walking quickly up stairs. Photograph: Chris Hugall
Stand with your back straight and your hips facing forward, your feet slightly wider than hip-width apart and your hands on the back of a dining chair for support. Keep your head in line with your spine and inhale. Exhale and push up on to the balls of your feet using your calf muscles. Hold the position for a moment before placing your heels back down. Repeat 8-12 times. Photograph: Chris Hugall
