1. Stand tall with your knees bent slightly.
Your feet should be slightly farther apart than your hips
and your arms stretched out in front of you.
Inhale as you bend your knees and slowly lower your butt as
if you were about to sit on a chair, but only go halfway to
the chair. The movement is similar to the way you squat over
a toilet without sitting down.
Exhale as you lift your butt and straighten your legs. Squeeze
your glutes as you return to standing. Repeat 8 to 10 times.
This is 1 set.
Don't do a full squat where you bring your butt to your heels.
This movement strains your knees and can cause injury.
Keep your weight over your heels (don't lean forward), and
make sure your knees don't move past your feet as you squat.
If you find it hard to keep proper form, hold hands with a
friend or let your hands rest on the back of a chair for support.
Gently pull in your abs (stomach muscles) to support and protect
your lower back.
Don't hold your breath. Inhale through your nose when you
bend at the hips (not the waist) and exhale through your mouth
when you return to standing. This helps deliver oxygen to
your muscles. It also helps you get into a rhythm, so you're
not working too fast or too slow.