Squats will help you build your quads, hams and calves, while also strengthening your whole core and enhancing greater overall fat burning.
For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.
From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.
Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.