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This challenge is designed to increase the strength of your grip, whether you want to open a jar of mayonnaise or hang off a climbing wall, this will work for you.

Cans of soup and squishy balls are the unlikely duo that will see you develop an intimidating handshake should you need it.

You’ll feel heaps stronger by doing this quick and easy challenge every day and especially if you progress to heavier objects, or using more resistance.

No matter how old or young you are, this challenge is good for everyone.

Step 1 – Hand Squeezes

With your palms facing upwards, extend your fingers out and then squeeze them into a fist as hard as possible.

Start without a ball and build up to one minute with both hands.
Now Build up to 5 sets of 1 minute with a rest between sets. You should be feeling the muscles in your hands and forearms working.

Time to progress to using a ball – you can use a soft foam ball or a rubber ball. This will provide some resistance which will build strength in your wrists, arms and, most importantly, grip.

Grip and hold for a second or two, then release and extend your fingers out again.

Repeat five times on each hand. When you can do this comfortably, move on to Step 2.

Step 2 – Wrist Curls

Now that you have built some strength and endurance in your hands and lower arms, you are going to some more work on your forearm strength.

Place a can in your palm facing upwards for this wrist curl exercise.

Different cans will have different weights, so start with something lighter if you’re new to the exercise.

Firmly grip the can, and using only your wrist, bring it back towards your body, making the angle between your hand and forearm smaller.

Hold it there briefly, then lower it back to horizontal, being sure to stay in control of the movement and not over extend your wrist.

Do five on each hand to start with. Build to doing 20 on each hand until you are able to do 5 sets of 20 repetitions comfortably.

Once you have achieved this, move onto Step 3.

Step 3 – Reverse Wrist Curls

Now it’s time to work the tops of your hands and forearms and all the muscles in your fingers.

This time grip the can with your palm facing downwards, so you can do reverse wrist curls.

Holding the can, bring your wrist backwards towards your arm, moving your gripped hand upwards and back.

Hold for a couple of seconds then release the can back to a flat position.

Repeat this five times on each hand. Build to doing 20 on each hand until you are able to do 5 sets of 20 repetitions comfortably.

• Track your results - motivation looks different for everyone, but nothing helps you to see progress like looking back at how much you have achieved.

• If you would like to keep a manual diary, print and keep notes.

• Show us how you are getting on. Use #MakeYourMove on , or to join the conversation and see who else is touching their toes and improving their flexibility.

Sometimes being able to help yourself can give you the confidence to be a little more independent. If you are already heavy lifting in your day job, this won’t be the challenge for you. But if you find yourself losing strength to do simple things around the house, you’ll feel the benefits of exercising the muscles in your hands and forearms. And you can do them sitting down so you can sneak them in during a tea break.