Move of the Week: Bodyweight squat

Stand with your feet shoulder-width apart, with your feet and knees pointing outwards. Look forward at eye-level and consciously activate your core (all the muscles in your mid-section, including your back and sides). Lee Hoagland / The NationalShow less

Corey Oliver of the UAE's Original Fitness Company demonstrates the first of eight exercises in our new build-a-workout series. Do this bodyweight squat on its own, incorporate it into your existing fitness routine or watch this space over the next eight weeks for a comprehensive, total-body, strength-building regime.To view the workouts and see our video demonstrations, log on to thenational.ae/bodyandsoul.

1. Stand with your feet shoulder-width apart, with your feet and knees pointing outwards. Look forward at eye-level and consciously activate your core (all the muscles in your mid-section, including your back and sides).

2. Bend at the hips and push back and down as though you are sitting on a chair, until your upper body is at a 90-degree angle to your knees. Keep your weight in your heels while holding your shoulders back and your chest proud.

3. Drive your hips forward to rise up and return to your starting position, then repeat.

Things to remember:

Do not bow (bring your upper body forwards). Your knees should not go over your toes.

Your heels should not come off the ground at any stage.

Benefits:

All the muscles of the lower body get a toning, endurance and strength workout.

Reps/sets:

15 reps x 4 sets with 30 to 45 seconds rest between each set.