How to get fit standing still

1. Leg firmer: tree post

“This one-legged tree pose requires a huge amount of balance, so it seriously works your core and the balancing leg. It’s also great for improving flexibility in your legs and hips,” says Fitness First trainer, AJ Perrera.

How to do it

1. Stand with your feet hip-width apart, hands on hips. Shift your weight slightly onto your left leg without locking your left knee.
2. Bring your right leg up to your chest by bending your knee, and grab your right ankle with your right hand. Place the sole of your right foot against your inner left thigh and let your right knee fall towards the floor.
3. Let go of your ankle and place your hand back on your hip. Keep your standing (left) knee bent to engage your thighs, and hold for at least 30 seconds. Repeat on both sides, and do three sets.

2. Stomach strengthener: ab brace

“Not just one of the best ways to strengthen your core, this ab brace is also great if you have back problems and find crunches painful,” says AJ.

How to do it

1. Stand with your feet hip-width apart, hands on your hips.
2. Pull your belly button in towards your spine, and hold it in as far as you can for 15 seconds, while still breathing.
3. Release and repeat twice more, adding five seconds to each set.

3. Waist cincher: side plank

“The side plank is a really effective move for working your obliques and cinching in your waist. You’ll feel it in your shoulders too,” says AJ.

How to do it

1. Start in a full plank position. Move your right hand directly under your face and turn to your left side, stacking your left hip and foot on top of your right, and bringing your left arm up to your hip.
2. Look forward and hold for 15 seconds, then return to the plank position and switch sides.
3. Repeat three times.

4. Bum lifter: chair pose

“This yoga pose is a great way to work your entire lower body without much effort, especially your hamstrings, quads and glutes, as it engages the muscles in the lower body just as effectively as a set of squats,” says AJ.

How to do it

1. Stand with your feet hip-width apart and lower your bum as if you are going to sit in a chair, trying to get your thighs parallel to the floor. Don’t let your knees go past your toes.
2. Hold for at least 30 seconds.
3. Rest for a few seconds, then repeat three times.

5.Total body toner: plank

“A plank with a glute squeeze works your entire body, increases core strength better than any other exercise and lifts your bum, but requires barely any movement. This is one of the best total body toners around” says AJ.

How to do it

1. Start in a full press up position, either with arms straight or resting on your elbows.
2. Engage your entire body, squeezing your bum.
3. Hold for up to a minute before coming down onto your knees. Rest, then repeat two more times.