All exercises should be done slowly and smoothly.

1st Exercise:

Lie as in a traditional 'press up' position. Bring your legs towards your hands so your upper body is at right angles to your legs. Your legs and arms should outstretched. Your hands outstretched with your upper arms against your ears, as though you are about to dive. Your legs should be straight with your feet on the floor. This is the starting and finishing position.

Slowly bring your elbows down to the floor, brining them as close as possible (1mm) to the floor without actually touching it. It is vital that your elbows do not move outwards. They must stay in line with your body. Continue moving your upper body forward by pushing with your arms until your arms are straight again and your head is up in front. Your hands will now be in line with your midsection. Retrace the movement During this exercise your legs remain straight, your hands remain flat on the floor, with your fingers pushing down into the floor.

I cannot stress enough how important technique is. It is not the quantity, but the technique that pays off. It is all too easy to get carried away doing numerous repetitions that are absolutely useless for the purpose they are designed.

This should be done very slowly and in one smooth movement.

2nd Exercise:

Kneel on the floor with you back facing a wall and your feet flat against the wall.. Put your hands flat down on the floor, forming a triangle with your forefingers and thumbs. Your elbows should be touching your knees. Straighten your legs and arms, keeping your feet against the wall and your hands flat on the floor. This is the starting position. Bend your arms until your elbows touch the floor and then straighten them again. Your legs remain straight throughout the exercise with your feet in contact with the wall. This is one repetition. Do as many as you can. This specifically targets the triceps.