Welcome to your online Flex in the City workout.

This workout focuses on your thighs, all you need is a mat but don’t let the fact that you are sitting down fool you – this is a burner!

Here are a couple of tips to get the most out of this workout.

• Start sitting tall, scoop your abs and round your back into a strong C curve. Starting with a strong posture will help to protect your back and allow you to get the most out of your thigh work.
• Don’t worry about getting your leg too high, focus instead on a strong contraction in the muscle of your working leg. The stronger you get, the higher your leg will go so be patient and work on it!
• Use your bottom leg to anchor you – press into your hamstring and your heel to increase your stability and deepen the work in your working leg.
• If you need to use your hands to stabilize you more at the beginning, absolutely do! Take a soft bend in the elbows and avoid lifting your shoulders to your ears, using your triceps to take your weight.