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THE GLADIATORS ARE BACK – AND BUFFER THAN EVER. SO PUT DOWN THE PRINGLES AND GET FIGHTING FIT WITH TIPS FROM THE HOTTEST THINGS IN LYCRA SINCE LINFORD’S LUNCH BOX

By Amanda Astill

GET TEMPEST'S LEAN LEGS

AKA: Lucy Boggis, 19, freelance beauty consultant

Body: 5ft 9in, 9st 9lb, size 10

Hot body part: “My legs aren’t super-skinny, but that’s why I love them. They’re toned and powerful.”

Exercise secrets: “It’s easy to tone your bum and legs at home – I do squats while I’m watching TV. Doing just 10 minutes a day can change the shape of your legs.”

For a firm bum: Squats are the best. Cross your arms in front of you and hold on to the elbows of the opposite arm. Bend your knees slowly and squat down as if you are sitting on a chair behind you. When your thighs are parallel with the ground, stand up straight again.

Repeat 10 times, rest for 30 seconds, then do 10 more.

For shapely thighs: Lie on your side with your legs bent. Raise your upper leg slowly up – about 3in – then slowly lower it back down. Repeat 10 times, then turn over and repeat on the other side.

Rest for 30 seconds, then do 10 more on each side.

GET INFERNO'S TONED ARMS

AKA: Jemma Palmer, 24, professional wrestler

Body: 5ft 6in, 9st 10lb, size 8

Hot body part: “I love my arms – they’re strong, but still feminine. They’re very defined but I can wear an evening dress and look great.”

Exercise secrets: “To firm my arms, I work with weights every day. Get a set of hand weights or use a tin of beans.”

For toned upper arms: Hold a pair of weights in front of you, palms facing up. Slowly bring up to shoulder height and lower.

Repeat 10 times, rest for 30 seconds, then repeat.

To banish bingo wings: Sit on a chair with your hands on the seat beside you. Scoot your bottom forward until your hands take your weight. Slowly lower your bottom about 6in – carrying your weight with your arms. Push back up.

Repeat 15 times, rest for 30 seconds, then try another 15.

For shapely shoulders: Stand with your arms by your side, holding the weights. Raise both arms slowly out to the side to shoulder height, then lower back down. Repeat 15 times, rest for 30 seconds, then repeat.

GET ICE'S KILLER ABS

AKA: Caroline Pearce, 27, freelance PowerPlate consultant

Body: 5ft 8in, 9st 3lb, size 8-10

Hot body part: “My six-pack is the best bit. I love having defined stomach muscles – it makes me feel powerful. And it’s great to show them off in a crop top.”

Exercise secret: “You can’t just do sit-ups. You need to work all the muscles in your stomach. So as well as doing 30 traditional crunches daily, I do special toning moves too.”

For a mini waist: Sit on the floor and raise your legs 3in in the air, crossing your ankles. Lean back slightly. Holding an exercise ball or a 2 litre bottle of water in front of you with arms slightly bent, twist and touch the ball or bottle on the floor to the right of you, then the left.

Try to keep it up for 20 seconds, rest for 30 seconds, then repeat.

For a flat belly: Lie on your back and, keeping your legs straight, raise them 3in off the floor, hold for three seconds then lower them back down. Repeat five times, rest for 30 seconds, then repeat.

Words: Amanda Astill. Photography: Matthew Pover, Alamy, Headline, Alan Olley/Camera Press