Things You'll Need:
- Set of dumbbells, no more than 20 lb a piece
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Step 1
Stand with your legs shoulder width apart. Make sure that your feet are planted firmly and that your knees are loose rather than locked.
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Step 2
Hold a dumbbell in each hand. Grip them tightly, but do not clench your fists or tense your arm and shoulder muscles.
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Step 3
Keep your back straight and head up.Lunge forward with your right foot. As you lunge, your right knee will bend at a right angle, and your left knee will lower to touch the ground. As soon as you get as near to the ground as is comfortable, then move on to the next step.
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Step 4
Return to your starting position. Push off with your right foot and pull with your left upper leg to draw yourself back upright.
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Step 5
Lunge forward with your left foot. As you lunge, your left knee will bend at a right angle, and your right knee will lower to touch the ground. Do not hesitate in this position.
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Step 6
Return to your starting position. You can repeat this exercise as many times as you wish. Most people do three sets of 10 to 20 repetitions on each leg.
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Step 7
Lean forward as little as possible.Hold the dumbbells even with your shoulders. The rounded ends of the dumbbells will be even with your ears.
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Step 8
Squat as far down as you can go comfortably. Keep your back straight and your head up as you lower yourself toward the ground.
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Step 9
Return to your original position. Tense your upper thighs and buttocks as you rise. You can repeat this exercise as many times as you wish. Most people do three sets of 10 to 20 repetitions each. If the weights are too light, then increase your repetitions and you will still build muscle and improve muscle tone.
