THE reason so many exercisers tend to stick to the same routine is the feeling of security they get from knowing in advance what they are going to do, Amelia Watts, a personal trainer with The Tonic network of fitness instructors, says. But those who want to improve their levels of fitness need to vary what they do each month, she emphasises.

EXERCISES

One-leg standing Cobra (for better posture). Stand with your feet close together and lift one foot about 2in off the floor. Draw in your stomach and lean forward slowly, keeping your back in a neutral position. Lift your arms, which should be hanging by your sides, to just above horizontal, with the thumbs pointing up towards the ceiling. Squeeze your shoulder blades together, then slowly return to the start position. Rest for 30 seconds then repeat, standing on the alternate leg ten times.

Lower back extension with twist (to strengthen the back): Place your heels against a fixed object (preferably a wall) and slowly lower your hips on to a Swiss ball so you are face down. Bend your legs so they lean against the ball. Gently lower your top half towards the floor, so that you curl around the ball, then slowly raise your body up into a “plank” position. From this position rotate to one side and then back to the centre. Curl yourself round the ball again and repeat, turning to the other side. Carry out this exercise in a controlled and slow manner and aim to do ten rotations to each side.

• Exercises provided by Amelia Watts, of The Tonic. See www.the-tonic.com or call 020-8405 1727.

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

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