Squats are another incredibly effective exercise – working your core, glutes, and quads. Proper form is important, and it’s best to begin with a body weight squat. Starting with a box or chair behind you, sit down with your bottom pushed out, but do not touch the chair. At this point, check your knees have not gone over your toes, or turned inwards. Hold the pose for 2-5 seconds, then return.

Once you’re happy with this you can move on to try completing the movement with a dumbbell cradled in your hands, then with the bar.