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A high-energy, high-intensity sport, fencing is a great workout for both

mind and body, with each fight lasting up to nine minutes.‘It works an athlete’s legs, lungs and core muscles to the max,’ says top fencing coach Rhys Ingram. Perfect for sculpting those thighs into shape!

Reverse lungeStart with eight to 12 reps on each leg,

building up as you gradually get stronger. 1. Standing upright, feet shoulder-width apart and arms relaxed by your sides, take a large step backwards with your right foot.2. Keep your hips facing forward and use your left leg and foot to keep your body stable, lowering your right knee to the floor and into a lunge position.3. Hold for a few seconds, before pushing your weight back down through both feet and stepping forward with your right foot to return to standing.

S trong arms are a must for pulling those oars, so if bingo wings are

your biggest body bugbear, this is a great way to help tackle them. Top rowing coach Steve Gunn says: ‘Rowing is unbeatable when it comes to a total-body workout.’

Seated row This helps to tone and build strength in the upper back, shoulders and arms. You don’t need your own rowing machine – just use a resistance band or, if you don’t have one, use a towel. Do three sets of five reps. 1. Sitting on a mat, take your resistance band (or towel), and loop it under your feet, holding onto each end. Sit up straight, legs stretched out flat in front of you, without locking your knees. 2. With your arms relaxed and extended, and knuckles facing the ceiling, bend your elbows, pulling your shoulder blades together as your hands move in towards your chest, stretching

the band/towel taut. Keep your elbows close into your body and your wrists flat.3. Return to the start position.

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*Your get-fitter helpers

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Drawing back that bow is obviously great for arms, but did you know

a toned stomach is also a key factor in hitting that bullseye? ‘That’s because you need strong core muscles to keep you stable,’ explains British archery pro Lucy O’Sullivan.

Everyday tip: Use those stairs! Our reader panellist tried it for a week – see her verdict on page 61.Try the sport: Go Spike is a campaign by Volleyball England to encourage people of all ages to play volleyball. Visit gospike.net.

Everyday tip: When sitting at a desk, bend your knees to 90 degrees, put your feet flat on the ground and press your heels into the floor for a count of five – try to repeat this up to 10 times.

Everyday tip: Squeeze your stomach muscles in towards your spine, imagining them tightening like a zip from your pelvis up to your belly button, and hold for 30 seconds. You can do this while standing, sitting or cooking – whenever you have a spare moment! Try the sport: Log onto archerygb.org.

Everyday tip: Make your weekly supermarket trip work harder for you – divide your shopping into two evenly packed, weighty bags, then walk home with them, ensuring that you keep your back straight as you go. Try the sport: To find your nearest rowing club, log onto britishrowing.org/taking-part.

Try the sport: Log onto britishfencing.com.

At home

At home

Archery for a flatter tummy

2 Voltarol Active 4% Cutaneous Spray, £8.99/899 points (12.5g), can help relieve muscular pain. Contains diclofenac sodium. Always read the label. For 12 years+.

1 New Boots Pharmaceuticals Odour Destroying Shoe Patch, £4.99/499 points (2 pairs), helps stop shoe and foot odour for up to 8 weeks.

3 Lamisil Once 1% Cutaneous Solution, £7.49/749 points (4g), will help keep athlete’s foot at bay. Contains terbinafine hydrochloride. Always read the label. For 18 years+.

Take inspiration from the world’s top athletes to get yourself in shape at home this summer. Their coaches show you how

Dice jumps Do three sets of five reps on each foot. Each step should be like treading on eggshells: light and fast! 1. Picture a large die displaying the number five in front of you. Start with your feet on the two dots closest to you.2. Jump forward, putting your right foot onto the dot at the centre of the die, then jump and land with one foot on each of the dots at the far side.

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The plankNothing builds core

strength better than this old favourite. ‘We use it all the time in training,’ says Lucy. Hold for 30 seconds, building up to a minute as you get stronger. Repeat twice.1. Lie face down in a press-up position with your forearms flat on the floor, your back straight and your toes pressed down.2. Lift your body up onto your toes and forearms, using your abdominal muscles to keep your body as still as possible.3. Ensure your stomach muscles are pulled in as you hold the position – you’ll feel a ‘shake’ as your core engages fully.4. Try to hold this pose for 30 seconds without wobbling, before returning to the starting position.

Beach volleyball for a pert bottom

the experts rate Consult your GP before undertaking a strenuous new exercise regime

At home

This offers a rigorous cardio workout and helps to sculpt strong, lean

muscles. The varied shots and jumps don’t just challenge your bottom muscles, but give your thighs and calves a really energetic workout, too. ‘Beach volleyball is a great way to improve speed and precision,’ says volleyball expert Denise Austin. ‘The quick jumps activate the fast-twitch muscle fibres in your lower body, so are ideal for toning your bottom.’

3. Reverse, putting your right foot on the middle dot, then jump back and land two-footed at the start.4. Repeat on the opposite side: left leg forward, land two-footed on the far side, then left leg back and land two-footed on the dots in the starting position.

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Fencing for toned thighsRowing for lean arms

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