Get fit and FLEXIBLE

Your 10-minute-a-day at-home workout, with expert help

- TANYA PEAREY

Staying fit and healthy doesn't need to cost much in time or money. We've devised a simple routine to get you started, with advice from fitness expert and personal trainer Hannah Dudley (wfitness.co.uk) and physio Phil Evans (urbanbody.co.uk).

All you need is 10 minutes each day to begin your journey to better fitness and wellbeing.

'To boost your health, there are four types of exercises that you need to be doing,' advises Hannah, 'endurance, strength, flexibility, and balance.'

We've combined these in the following week of exercises. But remember... NHS advice is to do a minimum of 30 minutes of moderate (heart-rate raising) activity five days a week and two days of strength training. So aim towards that for maximum benefits.

DAY ONE

Child’s Pose

1 Start on your hands and knees and drop your buttocks back onto your heels.

2 Stretch your hands forwards, dropping your head between your shoulders towards the floor.

3 You will feel this stretch through your back and upper arms.

4 Hold this position for up to one minute.

Do this once first thing in the morning, once around lunchtime and again in the evening.

Need to know

‘Flexibility exercises increase your range of movement,’ says Hannah. ‘The Child’s Pose really opens up your hips,’ says Phil. ‘It helps correct imbalances of your posture by stretching your spine, hamstrings and glutes.’

DAY TWO

Skipping/ jump rope