Best body strength bar moves

Why do we love our strength bars (£20 physicalcompany.co.uk)? Well, they tone your arms, improve balance and work your core - plus roll neatly under the bed when you're done.

Here's how to work yours to the max for a hot body, fast.

You might also like to try: the medicine ball workout

Bent-over row move

For beginners: Bent-over row

Works: upper back, core

The move (aim for 10 reps):

• Holding the bar with both hands, stand with bent legs and lean forwards until the bar hangs straight down in front of you.
• Pull the bar up towards your chest.
• Lower until your arms are straight again to complete the first rep.

You might also like to try: the dumbbells workout

Front squat move

For beginners: Front squat

Works: quads, glutes, hamstrings, core

The move (aim for 10 reps):

• Stand with your feet shoulder-width apart, holding the bar with both hands on top of your chest with elbows facing forwards. Squat down as deeply as you can (keep your heels on the floor).
• Push back up to standing for one rep.

You might also like to try: the Swiss ball workout

Lunge move

For intermediates: Lunge

Works: quads, glutes, core

The move (aim for 15 on each leg):

• Stand with the bar resting across your shoulders. Take a big stride forwards, sinking down so that your front thigh is parallel to the floor and your rear knee is just off the floor.
• Push backwards to return to standing. Repeat by alternating your legs until you've done 30 reps.

You might also like to try: the hula hoop workout

V-Sit move

For advanced bar users: V-Sit

Works: core

The move (aim for 10 reps):

• Lie down with your legs straight and your feet touching the floor, holding the bar with straight arms behind your head.
• Sit up, simultaneously raising your feet up with straight legs and pulling the bar up towards your feet with your shoulders raised off the floor.
• Slowly lower back down.

You might also like to try: the skipping workout