These days, fitness experts call it the squat - meaning the good old squat, which has been given a new, fresher image. And rightly so: there is hardly a simpler and more targeted way to train your stomach, legs and bottom.

Effective Your squats are particularly noticeable in your thighs and bottom. But they also work your lower back and abdominal muscles. Experts recommend doing five to ten squats a day and you can slowly increase the number.

Simple Make sure you do your squats correctly (see right). Always stand on the whole sole of your foot, your knees should never protrude over the tops of your feet when bending. Advanced squatters can use a barbell in the back for extra weight, but you can also use a well-padded rucksack: put filled water bottles in it.

You can do squatspractically anywhere - even outdoors, for example. However, warm up briefly beforehand.

Particularly important:

✔ Stand correctly Place your feet about shoulder-width apart, toes pointing forwards, back straight. Stretch your arms forward.
✔ Thighs horizontal Lower your bottom as far back as possible so that your thighs are horizontal.
✔ Stand up correctly Then come back up slowly and in a controlled manner.