What are you doing today? Maybe you should do some squats? ??
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The Squat will always be one of the most effective exercises. It targets a variety(!) of muscle groups throughout your body, emphasizing those that extend your hip and knee joints.
Different squat variations will come up soon :-)
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~ Head facing forward,chest held up & out.
~ Sit back and down, as if you want to sit on a chair.
~ Let your lower back arch slightly as you descend