- To do a squat, stand with your feet spread apart at hip width and squat down at a 90-degree angle.
- Then, stand back up. The key to doing a proper squat is to make sure you are pressing back on your heels, not forward on your toes.
- Keep your feet firmly planted on the floor.
- Again, doing 15 reps 2 times is a good goal when you are starting out, but you can increase the reps as you get stronger.
- To perform a lunge, stand with your feet shoulder width apart.
- Your feet should point straight ahead. Step forward, while keeping your knee from going past your toes.
- Push off with the heels so you keep your balance.
- Then, straighten back up. Now, switch to the other leg.
8. Single-Leg Dead-lift:
- Start standing with feet shoulder-width apart, holding a dumbbell in each hand at waist level, palms facing you.
- Keeping back flat and engaging your ab muscles, bend from the hips and slowly lower weights toward the floor, keeping them close to your body, while simultaneously lifting left leg behind you.
- Stop when your chest is parallel to the floor. Hold for one second, then return to standing.
- That’s 1 rep. Repeat for 10 to 12 reps, then switch legs.