1. Stand upright, feet planted about shoulder-width part, with your arms slightly in front of your thighs with a hand weight or dumbbell in each hand. You knees should be slightly bent and your rear pushed slightly outwards. 2. Keeping your back flat, hinge at the hips and bend forwards as you lower the dumbbells toward the floor. You should feel a stretch in the backs of your legs. 3. With control, raise your upper body back to starting position. Repeat.

1. Stand with your feet shoulder-width apart, with a resistance loop or a resistance band tied around your ankles. Tuck your pelvis slightly forwards, left your chest and press your shoulders downwards and back. 2. Keeping your head up, shoulders back, place your hands on your hips, slowly extend your leg backwards. 3. Perform 10 repetitions, and return to the starting position. 4. Keeping your back and knee straight, slowly extend your leg forwards.

1. Stand with your feet shoulder-width apart, with a resistance loop or a resistance band tied around your ankles. Tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. With your left hand, hold onto a support such as a wall or chair back. 2. Keeping your back and knee straight and foot facing forwards, move your right foot directly to the right, moving away from your body. Hold for 2 seconds and repeat 10 times. 3. Return to starting position. 4. Keeping your back and knee straight and foot facing forwards, move your left foot directly to the right, moving it towards and across your body. Hold for 2 seconds and repeat 10 times.

1. Stand with your feet shoulder-width apart, with a resistance band tied around your ankles. Tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Keeping your head up, shoulders back, place your hands on your hips, and step sideways as far as you can while keeping your knees slightly bent and your posture tall. 3. Bring the opposite foot inwards to meet the other foot, moving slowly and under control. 4. Continue to step to the side for one to three sets of 8 to 12 repetitions, then repeat in the other direction.

1. Stand with your feet shoulder-width apart, with a resistance loop or a resistance band tied around your ankles. Tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Step out with your left foot until you feel moderate tension in the band, and then cross your left foot over your right. 3. Next, step your right foot in front of your left, and then step your left foot out, for a total of three steps with both feet to the left. 4. Return to the starting position, and then begin crossing right over left in the opposite direction. 5. Repeat all moves for a total of three sets in each direction.

1. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 2. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 2. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 3. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 4. Exhale, and return to the original position. Repeat five to six times.

1. Grasp a weighted medicine ball or dumbbell in both hands. 2. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 3. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 4. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 5. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 6. Exhale, and return to the original position. Repeat five to six times.

1. Secure a resistance band under both feet. Stand with feet shoulder-width apart, and then with an end in each hand, bring your hands to shoulder level. 2. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 3. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 4. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 5. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 6. Exhale, and return to the original position. Repeat five to six times.

1. With a resistance band tied around your ankles lie prone on a Swiss ball, with your hips over the centre of the ball as you support your weight on your arms. Your hands should be directly below your shoulders. 2. Keeping your abs tight, exhale, and squeeze your gluteal muscles to raise your right leg, lengthening your body as your weight transfers from your arms to your left foot, stretching through your heel. 3. Return your right foot to the floor. Repeat 10 leg extensions on that side, holding a straight plank position throughout the exercise.