This exercise is done lying on your back with your lower legs and feet resting on a low stool or coffee table so that your hips and knees are bent 90 degrees.

Place your hands behind your head. It is important with this movement that you do not pull forward on your head as this can cause neck strain.

The focus of this movement differs from a ‘crunch’ or traditional sit-up. Think in terms of raising your head, neck and shoulders up towards the ceiling rather than moving towards your knees. This varies the strain that you place on the abdominals and minimizes the stress on your lower back. However, you should not anticipate being able to lift your upper torso too far off the floor. Most people will only be able to slightly raise their shoulder blades off the floor. Hold the upwards position for 2 to 3 seconds. Start with 5 repetitions and gradually work up to 15 repetitions.

Hint: Don’t be discouraged – this is a difficult exercise but will pay significant dividends by strengthening the abdominals. Remember to keep your head, neck and shoulders in a straight line with your spine. Do not lead with your chin but rather think of a string attached to your upper chest which is pulling you straight up towards the ceiling.

This exercise is done sitting on the edge of a chair. Make sure that whatever you are sitting on is stable and that you don’t slip off the edge. Your hands can be placed either beside you or in front of you on the edge of the chair to assist with your stability. Ensure that you keep your back straight. It is permissible to lean back slightly during this exercise.

Extend your legs out in front of you. Bring your knees in towards your chest and hold this position for 1 to 2 seconds. Then straighten your legs out again. It is important not to rest your heels or feet on the floor between repetitions (this maintains a positive muscle tension on the abdominals).

Start with 5 repetitions and gradually work up to 15 repetitions.

This exercise is done on your back with your arms at your sides and your palms on the floor. Bring your knees up towards your chest and keep them there. The back of your pelvis should lift slightly off the floor. It is important to focus on your abdominal muscles when doing this movement and not to use the momentum of moving your hips or swinging your knees to accomplish it. When your knees are up towards your head and the back of your pelvis is slightly off the floor, try to hold this position for 1 to 2 seconds. Start with 5 repetitions and gradually work up to 15 repetitions.

The simplest way to up your game and improve the strength of your biceps is to increase the amount of weight you are holding when doing curls. Consider investing in a small set of hand weights that are comfortable for your ability or use a plastic bottle with a handle filled with water. As your ability to manage one level of weight is gained, move up to the next level of weight.

Calf raises described in ‘My Fit-In 15’ can also be done using a hand weight, soup can or for more resistance, a jug of water with an easy to hold handle. To increase the difficulty, do the raise on one leg at a time instead of both legs together. To increase the resistance, mark a jug in one inch or one centimetre increments to create an ‘adjustable dumbbell’ so you can vary the weight depending on how much water you put in the jug. Hold the weight in your hand on the same side as the leg you will lift up on. Bend the other leg back so that it is off the step. Start with 10 repetitions and gradually increase to 25 repetitions on each side.

When the two-arm wall push-ups become too easy, give it a try with one arm. Be careful not to strain the wrist, elbow or shoulder of the arm you are using. Start with 5 repetitions and gradually increase to 15 repetitions.

Start with your hands palm down, and shoulder width apart or a bit wider, if that is more comfortable. Keep your knees, hips and back in a straight line. Breathe in as you slowly lower your body towards the floor. Don’t let your chest rest on the floor. Breathe out as you push up to the start position. Start with 5 repetitions and gradually increase to 15 repetitions.

Place your back against a wall and move your feet out approximately a foot and a half in front of you. Make sure you are wearing shoes with a good grip and are not on a slippery floor. Gradually slide your body down the wall to a point where your hips and your knees are at a 90° right angle. Hold this position for 3 to 5 seconds. Gradually work your time up to 25-30 seconds. Do 3 to 5 repetitions.

Lie face down on the floor with a large pillow underneath your lower abdomen and hips. Stretch your arms above your head. Keep your arms and legs straight throughout this exercise. Start the exercise by raising your right arm and left leg off the floor.

Caution: Be careful not to lift your arms or legs too high as this will cause strain in the lower back. You need only to raise each a few inches off the floor. Hold your arm and leg in an elevated position for 1 to 2 seconds then slowly lower them together. Repeat with the left arm and right leg. Start with 5 repetitions and gradually increase to 15 repetitions on each side.

Start on your hands and knees. It is important to keep your hands and knees shoulder width apart and position your knees directly below your hips. Do not to allow your lower back to sway.

The exercise starts with your right arm and left leg being raised to a straight position. Your arm and leg should not be raised higher than the level of your body. Caution: Be careful not to lift your arms or legs too high as this will cause strain in the lower back.

Hold the position for 1 to 2 seconds then slowly lower your right arm and left leg. Repeat with your left arm and right leg. Start with 5 repetitions and gradually increase to 15 repetitions on each side.

This exercise is done using a small hand weight or soup can. Ideally, your upper arm should be raised to approximately 80 to 90 degrees relative to your shoulder with your elbow resting on a counter or tabletop. The exercise can be started with your forearm and hand (holding the weight) resting or at the top position. Be sure to keep your elbow at 90° throughout the movement. Start with 5 repetitions for each arm and gradually work up to 15 repetitions. Do the rotator cuff exercises slowly and in a controlled manner.

This exercise is done lying on your side on the floor or a firm bed. Make sure that you are stable when lying on your side so that you don’t roll over. With a light weight or soup can in your hand, rotate your upper arm so that your hand and forearm points up towards the ceiling. Be sure to keep your elbow at right angles (90°) at all times. Do the exercise slowly so as not to strain your rotator cuff. Start with 5 repetitions on each side and gradually move up to 15 repetitions.

Hint: It is important to make sure that your body is stable and that you do not roll forward or backwards during the movements. It is also important to keep your elbow resting tightly against your side so that you maintain proper form. Do not allow your elbow to lift off your side as this will change the muscles which are being strengthened.

Caution: With triceps extensions, be cautious if you have elbow problems.

This movement is done lying down with your knees bent. It is important to keep the arm holding the weight pointing straight to the ceiling and bend only at the elbow. Reaching across with your opposite hand to provide support to the upper arm is a good idea. Be careful not to lower the soup can or hand weight too fast as this could injure your elbow. Also, doing the exercise too fast may cause you to strike your face or head. Breathe in as you lower the soup can or hand weight towards the floor. Breathe out as you straighten your arm so your hand is pointing up towards the ceiling. Start with 5 repetitions and gradually increase to 15 repetitions on each side.

Caution: Do not do this exercise if you have shoulder or elbow problems.

Stand with your back to the desk and with your hands holding onto the edge of the desk. Move your feet away from the desk approximately 2 to 3 feet depending upon your height. Make sure you wear shoes and do this on a surface that will prevent your feet from slipping. Bend your elbows and lower your hips towards the floor. Breathe in while lowering your body towards the floor. Breathe out while straightening your elbows and lifting your body back to the starting position. Try 5 repetitions to start. Gradually work up to 15.

Caution: With triceps extensions, be cautious if you have elbow problems.

This exercise is done standing. If standing, place your feet a comfortable distance apart to ensure good balance, at least shoulder-width or a bit wider. Hold a light hand weight or a soup can in your right hand. Raise it over your head so that your arm is fully extended towards the ceiling. Keep the inside of your upper arm close to your head to limit the movement of your shoulder. Lower the hand weight or soup can behind your head. Breathe in as you bend your elbow and lower the soup can or hand weight. Exhale as you straighten your elbow. Start with 5 repetitions and gradually increase to 15 repetitions on each side.

When doing this exercise seated, place one foot slightly behind the other or alternatively, place them both in front of you wider apart than your shoulders to ensure good stability. Perform the exercise as explained above.

HINT: You can also reach across in front of your head with your opposite arm and provide support for the shoulder and arm.