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Here are 10 exercises in the strength element of your Think Yourself Fit programme. Remember you can see the exercises demonstrated at

Downloadable PDF of the exercise table


Exercise Number
Type of exercise
1 Walking lunge Thighs and buttocks Slow Take a large step forward and bend on one knee, dropping your rear knee towards the floor. Before reaching it, take another step with the other leg and repeat. For an extra challenge, lift the knee high to the chest before stepping forward. Repeat and continue.
2 Dorsal raise Lower spine Slow Lie face-down with your hands by your head. Lift your chest as high as possible by squeezing your lower back muscles. Keep your chin tucked in. For an extra challenge, raise your arms above your head.
3 Single-leg hip bridge Buttocks and spine Slow Lie face-up, with your knees bent and arms out to the side. Lift your hips so they are in a diagonal line with your knees and shoulders by squeezing your buttocks. Extend one leg until it’s straight and in line with the rest of your body, but keep the knees level. Drop buttocks slowly to the floor and repeat. Complete on both sides.
4 Ab crunch Abs Slow Lie face-up, knees bent. Your arms should be outstretched, pointing towards the knees. Keep your chin tucked and raise your chest by contracting the upper abdominal muscles. Lower slowly and repeat.
5 Squat Legs and buttocks Slow Place your feet just a little wider than shoulder-width apart. Cross your forearms and lift your elbows high. Keep your chest up as you sit down by pushing your hips back, going as low as possible, with your weight on your heels, then push upwards and repeat.
6 Push-up Chest Slow Start on your hands and toes with your hands slightly wider than shoulder-width, chin tucked in, but try not to drop your head. Keep your hips in line with your body. Drop your chest to the floor then push up again, without arching the lower spine, and repeat. If too difficult, drop your knees to the floor to reduce the load, and continue.
7 Split squat Legs, buttocks Slow Place one foot forward and the other foot back. Drop the back knee as far as possible into a kneel. Keep your front heel down and balance on the ball of the back foot as you rise up and repeat. Complete on both sides.
8 Push-up into side plank Chest, abs Slow Start in a push-up position. On completing the push-up, lift one arm towards the ceiling by rotating the body as far as possible. Both feet should be together, one on top of the other. Lower and repeat, alternating sides.
9 Lunge with knee raise Thighs and buttocks Slow Stand with both feet together and then step back with one foot, lowering your rear knee towards the ground. Return to the starting position, but lift your knee high off the ground before stepping back again. Complete on both sides.
10 Lunge with twist Thighs and buttocks Slow Stand with both feet together and perform the lunge as above. As you drop the back knee, twist your upper body across the front knee with your hands together. Push off the heel of the front leg back to the starting position, as you keep the chest up. Complete on both sides.

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