WHAT TO DO
This seated overhead press requires you to keep your abdominal core strong while toning your arms and shoulders and helping your posture, says Nadya Fairweather, founder of u-shape.co.uk.
Sitting, hold a weight at shoulder height in one hand.
Press it straight upward, keeping your arm close to your ear.
Lower to shoulder height and repeat. Repeat ten to 15 times on each arm.
Do the same movement with a weight in each hand, ten times on each side.
Finally, press up both of your hands together ten times.
WHAT TO EAT
Carbohydrates are needed to maximise your efforts during exercise, e.g. sweet potatoes
In order to build muscle in the core and upper body, nutritionist Eve Kalinik (evekalinik.com) recommends striking a balance between protein and carbs.
Eat good quality proteins such as organic grass-fed chicken and meat, oily fish, free-range eggs and pulses or beans.
Carbohydrates are needed to maximise your efforts during exercise: green vegetables, sweet potatoes and grains such as quinoa are good choices.
Remember that healthy fats — oils in avocados, coconut oil, milk, nuts and seeds — support the hormones that help to promote and maintain muscle growth.
WHAT TO WEAR