No time to exercise? Try these speedy, sneaky moves to strengthen and tone your bod, whatever your day has in store…

1. Bottom clenches

Want a perkier behind? Squeeze your bottom as tight as you can, holding for three seconds before releasing. Do three sets of 10 in the shower every day, while making dinner or sitting on the bus.

2. Tummy toners

Forget old-school sit-ups! Simply tighten and tone your tummy muscles by pulling in your stomach and engaging your abs. Hold for 10 seconds then release. Aim to do this 10 times a day.

3. Ankle circles

Help prevent injury and improve strength and flexibility with a set of ankle circles. While sitting, raise one leg and rotate your ankle in a clockwise direction 15 times. Repeat in an anticlockwise direction, then repeat with your other leg.

4. Leg raises

Boost your lower-body strength with leg raises. From a seated position, extend one leg out in front of you as high as you can. Hold for a couple of seconds. Repeat on both legs 15 times.

5. Work your pelvic floor

Strengthening the muscles here will lead to a stronger core, better posture and great sex. Squeeze your pelvic floor muscles every day, pulsing and releasing quickly 50 times. To get an idea of the muscles you’re working, imagine stopping the flow of urination mid-stream.