EXERCISES

Waist twister
Place a small object, such as a tennis ball, between your knees then rotate your upper body and lower body in opposite directions. Try to “do the twist” down towards the floor and up again. Once you can do this without dropping your object, try to increase your twisting speed so you can go up and down in ten seconds. Work towards completing six sets.

Side flexion
Stand with your shoulders braced, stomach pulled in and feet about shoulder-width apart. Hold a dumb-bell, bottle of water or can of beans in your right hand and bend to the left until your left hand reaches knee level. Do not tilt forwards or back. Complete 10-15 repetitions to the left and then the right.

• Exercises provided by Amelia Watts, of The Tonic, a nationwide network of personal trainers. See www.the-tonic.com, or phone 020-8405 1727.

Talk to your GP before embarking on a new exercise regime and do not undertake any physical activity if you feel unwell or are recovering from injury

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