Squats (legs & butt)

Stand with your head up and your arms at your sides. Keep your knees relaxed (don't lock them) and your feet shoulder-width apart. There can be a slight arch in your lower back.

Slowly bend your knees while pushing your rear out, until your thighs are about parallel to the ground. Squeeze your thighs and buttocks muscles for added contraction. As you bend, bring your arms up straight in front of you for balance until they're extended straight out at shoulder height, palms facing down.

Now come up until you're standing again, dropping your arms back to your sides.