The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do floor back extensions with personal trainer Rob Smyth from F45 Training


How to do it: Lie on your front with your chest lifted. Raise your right arm and left leg and hold for 2 counts then lower. Alternate between arms and legs.


Beginner: Complete 5 reps either side.
Experienced: Complete 10 reps either side



*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.