All you need for this workout is... a chair!

Do about two sets of eight to 10 reps of this workout to start with. And you'll notice fabulous results!

1. Work the chest and upper body. While sitting down facing the back of the chair, grip the back of the chair as shown on the right. From this position, press inwards while exhaling, and release the contraction while inhaling.

2. Moving on to the lower body, sit down on the chair and stand back up very slowly, while consciously squeezing your butt on the way up. Take about five to seven seconds each way. The slower you do this, the more challenging it is.

3. To target the inner thighs, sit with your legs straight and feet positioned as demonstrated. From this position, squeeze the feet inward towards the chair legs while exhaling and release the pressure while inhaling. Keep your knees slightly soft through the exercise. For those with knee problems, keep your legs bent at a 90 angle right through.

4. Stretching out before and after your workout is very important in both - injury prevention and preparing the body and muscles - for a smooth transition from one segment to the next. Demonstrated here is a stretch for the back of the legs, specially the upper legs, or the hamstring muscles.