The Squat
The squat is by far the best exercise for the simple fact that it targets every muscle in the lower body in one sitting. - Strengthens quadriceps, hamstrings (thighs), butt, and hips

Basic Squat: Stand with feet shoulder width apart; knees, hips and toes should always point straight forward. For beginners arms extend out to the sides for balance elbows slightly bent and relaxed, advanced- hold a set of 5-8 pound dumbbells on shoulders. Tighten up the abs to protect the lower back.

Bend at the knees and hips, lower the butt and hips down toward the floor pressing your weight down into the heels until your thighs are parallel to the floor at about 90degrees. Press down through the heels, squeeze the glutes, tighten the abs and pull yourself up to a standing position. Roll the hips forward for one last glute squeeze. Repeat for 12-5 reps working up to 25 reps.

Try spicing up your exercise routine as you become stronger, there are many variations of the squat, here are a few:

One legged squats: Stand with feet shoulder width apart, slide right foot slightly behind you pointing the toe down toward the floor, knee slightly bent placing absolutely no weight on this leg. Abs nice and tight, Press down through the heel of the front leg lowering the hips and glutes toward the floor until thighs are parallel to the floor. Squeeze the glutes, tighten the abs and pull yourself up to a standing position. Roll the hips forward for one last glute squeeze. Repeat for 12-5 reps working up to 25 reps.

Side squats- Stand with feet shoulder width apart, dumbbells on the shoulders abs nice and tight, step out to the right side as you bend your knees lowering the hips and butt down until thighs are parallel to the floor. Press down through the heels, squeeze the glutes and press yourself back up into the starting position, repeat to the left side alternating sides to complete 8-10 reps.

Remember to keep the abs tight to protect your back and knees should never go you're your toes. First impressions are great, but your backside is the last thing to leave a room. Bottoms up!

Amia Freeman has been taking the fitness world by storm for over 10 years. Amia is inspired to practice, promote and teach diverse health and fitness programs to keep clients motivated, minimize plateaus, and to increase spiritual, physical, and mental strength. She assists clients in accomplishing these goals through individualized client consultation, group exercise instruction, personal training, and nutrition counseling. A native of Ohio, this wife and mother of three believes in the importance of the body, mind, and spirit to be continually exercised and nourished. Outside of fitness, Amia reinforces habits of excellence. She's a freelance writer, instructor in the children's ministry, and concentrates on healthy Christian living. Amia resides in Atlanta, GA. For more info, contact Amia Freeman