Upper body

Average rating:

Bicep curls
These will help strengthen and shape the front of your upper arm.

Stand with your feet hip distance apart, knees slightly bent. With arms at your sides hold a dumbbell (or a can of baked beans) in each hand.
Keep your shoulders relaxed and your chest open. Breathe out and curl the dumbbells up towards your shoulders.
Keep your elbows tucked into your sides. Lower the weight back to the start position slowly.
Keep your wrists straight as you do the curls and don't arch your lower back.
Keep your stomach muscles tight and do 2 sets of 12.

Shoulder raises
These will strengthen and shape your shoulders.

Stand with your feet hip distance apart, knees slightly bent. Hold a dumbbell (or a can of baked beans) in each hand at shoulder level.
Keeping your stomach muscles tight, breathe out and raise the dumbbells over your head. Leave a slight bend in your elbows to avoid locking them out.
Lower the weights back to the start position slowly. Again, keep your wrists straight and don't arch your lower back.
Do 2 sets of 12.

Incline press ups
These will strengthen your chest, biceps, triceps, shoulders and stomach - all at the same time!

On all fours, place your hands on the floor, wider than shoulder width apart. Keep your fingers facing forwards. There should be a slight bend in the elbow.
Put your knees under your hips or a little further back to make the exercise harder.
Keeping your stomach muscles tight will help support your lower back. Keep your neck relaxed and try not to let your head drop.
Bend your elbows and gently lower your body towards the floor. Let your chest come down between your hands and not your face.
Return to the start position with a slight bend at the elbow. Keep the exercise speed slow and controlled.
Do 3 sets of 8. (If you have sore wrists you can do the action against a wall instead.)

Back extensions
These will strengthen your back which will help you with all the bending, lifting and carrying you're probably doing.

Lie face down on the floor with your legs straight out. Place the backs of your hands on your lower back.
Breathe out and slowly raise your chest of the floor. Keep looking down towards the floor so your head does not curl up.
Keep your feet on the floor and lower body relaxed. Slowly lower back down to starting position.
Avoid any tendency for the feet to rise off the floor as the back is lifted. Do 3 sets of 12.

By Liz Stuart