The best exercises to reduce cholesterol

From a standing position with feet hip-width apart grip the dumbbells tight in each hand and allow them to sit just below your hips.

Imagine there is a button behind you that you want to press with your bum, there should be no movement at your knees as this is a hip extension exercise – keep those legs straight with a slight bend in the knees so you don’t ‘lock’ them.

Keeping a straight back, bend forwards from the hips until the dumbbells get to around your mid-shin level and ‘pop’ back up to your original position – making sure to squeeze those glutes at the top.

This lunge can be static if you don't have much space.

Keeping your back nice and straight while holding the dumbbells, take a step forward - putting as much weight as possible on the front foot, keeping your heel down.

With your back leg, stay on your toes and lower your knee almost to the floor.

Push back up to standing using your glutes and quads.

Repeat with the other leg until you reach 12 reps per leg.

For the calf raise, stand up straight with your feet together and dumbbells in each hand by your side. Push into your toes and lift your heels, hold for a few seconds and release the heel back down. Repeat.

For the split squats, place one foot on an elevated surface, like a table, sofa or stair with the other leg out in front of you and dumbbells at your side.

Keeping the back leg still, lunge down on the front leg until your back knee touches the ground and come back up. Swap legs on the second set.

Stand up with your feet shoulder-width apart with the dumbbells at head level.

Squeeze your glutes and tense your abs then press the dumbbells above your head like you’re trying to push them up to the ceiling until your elbows are straight (but not locked), and then slowly return.

Whilst standing with a straight back, bend forwards and place one hand on a chair seat/ low object that enables your spine to be as close to horizontal as possible.

With your other arm, rest a dumbbell on the floor and pull it back up – keep your arm close to your body and try to get your elbow up as high as you can.

You can try and go a bit heavier on this one because you are using the big muscles in your back.

Get on all fours and place your hands just outside of shoulder width, or whatever is comfortable for you, and assume a plank position (like the top of a push up with your bum low) ensuring the weight is evenly distributed through your hand* Or rest your knees on the floor for an easier option.

Keeping your elbows close to your sides, lower your chest as far to the floor as you can and then press up until your arms are fully locked out.

You can go onto your fists, or use push-up grips if you have wrist pain.

Stand up straight with both dumbbells near your hips, palms facing up.

Keeping your elbows still, curl the dumbbell and imagine you are trying to touch your shoulder with it. Very slowly lower back to the start.

After 10 reps, lie on the floor or bench holding the dumbbells in-line with your chest, with elbows tucked about 2 inches from your ribs.

Extend both arms simultaneously until your arms are fully locked and return to the starting position.

Take both dumbbells in your hands and stand up straight.

Now slowly lower your upper body while bending your hips back and assume a comfortable position with the dumbbells in front of you.

Keeping your core tensed and your glutes squeezed, row both dumbbells up to your chest and lower. You should feel your back muscles working.

Hold the dumbbells just above your sternum (breastbone) and as close to your body as you can. Keep your hands clasped for the entire lift.

Place your feet wider than your shoulders, or wherever is needed for you to maintain a neutral spine (wide will help keep your spine more upright).

Once you have your foot placement, imagine lowering yourself to sit in a chair and squat down, keeping your abs tensed and not letting the dumbbell sag down.

Squeeze your glutes and legs to come back up to standing, then repeat.

Lay down on your back with your feet on the floor and knees bent (like a triangle).

Place a cushion on your lap and rest the dumbbell on it.

Tilt your pelvis slightly forward by squeezing your glutes and thrust upwards so that your body is as straight as possible – like you’re trying to get your belly button up to the ceiling.

You should feel a good contraction in your glutes if you press through your heels rather than your toes. Relax back into the mat and repeat.

Place your hands directly under your shoulders on the floor (slightly wider than shoulder width – just like you’re about to do a push-up).

Press your toes into the floor, lift up your heels, and squeeze your glutes and abs to stabilise your body. It’s like doing a push up, but you don’t come back down, instead, you hold the ‘top’ position.

Keep your neck and spine neutral by focusing on a spot on the floor around 30cm from your hands. Make sure you keep your glutes low – so your body is in a straight line from head to toe.

Hold for as long as you can without compromising your form or breath – 20 seconds is a good place to start.