Forward Squat

Stand with your feet shoulder-width apart and your arms overhead, palms facing each other, with elbows by ears. Pull abs in tight, and slowly bend forward from your hips, keeping your back straight. Next, sink into a squat, bending knees to 90 degrees. Hold the position for 15 seconds and return to start, repeating the sequence for 5 reps. As you become stronger, add 5 seconds to each rep until you can hold the squat for a minute each time.