1. Sit on the floor, with your back straight. Extend your legs in front of you, slightly more than hip-width apart. 2. Lift yourself as tall as you can from the base on your spine. Ground your hips into the floor. 3. Lift up and out of your hips as you pull in your lower abdominals. Twist from your waist to the left, keeping your hips squared and grounded. 4. Slowly return to the centre. 5. Lift up and out of your hips again, twisting in the other direction. 6. Return to the centre. Repeat.

1. Stand straight with your arms behind your back and your hands clasped together. 2. Pinch your shoulder blades together as you reach and lift your arms away from your body, making sure to keep your elbows straight. 3. Hold for 15 seconds before returning your arms to the starting position. Repeat.