Squats

1. Stand with feed hip- or shoulder-width apart.

2. Hold dumbbells in each hand just outside your thighs or with arms bent above your shoulder. Fix your eyes on a point in front of you, slightly above eye level, and keep them there throughout the movement.

3. Slowly bend your knees and lower your body into a squat until your thighs are parallel to the floor.

4. Contract your glutes and legs while stabilizing your body with a strong torso. Be sure to keep your torso upright, your back flat and head up during the entire movement.

5. Slowly stand back up to the starting position without locking your knees.

The Work-Out: Do 1-3 sets of 10-16 repetitions.

Make sure to: Always keep the knees in line with the toes and always keep your feet flat on the ground.